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Getbig Bodybuilding Boards => Training Q&A => Topic started by: topdog on December 22, 2005, 01:02:34 PM
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any specific excercises to help increase my verticle?
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Box jumps, jump squats, the superman drill, 40s, jumping rope, 1-leg leg press, jump lunges, regular lunges, chain/band squats, regular squats, bound jumps, and that's all i can think of for now...
I'll clarify any or all of the above.
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Box jumps, jump squats, the superman drill, 40s, jumping rope, 1-leg leg press, jump lunges, regular lunges, chain/band squats, regular squats, bound jumps, and that's all i can think of for now...
I'll clarify any or all of the above.
Plyometrics?
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any specific excercises to help increase my verticle?
Snatches, Hang snatches, Snatches from boxes, Snatch pulls, Snatch pulls from boxes.
Cleans, Power cleans.
Do 1-3 reps of each excersise. Don't worry about weight initially. Get the form correct first. It could take you up to a 3-4 months to learn how to do Snatches with heavy weights properly, even if you have a trainer. The other excersises won't take that long, but these excersises require extreme explosiveness, and also develops extreme speed and vertical leap.
Many Olympic Lifters have extreme vertical leaps, and Shane Hamman, a guy who weighs 360+ lbs on a 5'6'' frame, dunks a basketball with two hands.
High jumpers also trains the olympic lifts, they have great vertical leaps.
If there is any Olympic Weightlifter in your gym, or at your school, I would suggest you to ask him to show you how to perform the lifts. If you play basketball, Olympic Lifting is good strength training. As an example, they usually leave out benchpressing, something that is definitely not needed for basketball players.
Training Olympic lifting once or twice a week during season, and perhaps three times a week (depending on the amount of basketball trained) is a good rule of thumb IMO.
YIP
Zack
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Hedge hit it on the head. Olympic lifts will increase vertical and sprinting speed. If Olympic lifts seem like to much to add to your training schedule consider just adding high pulls to your training. Sprinting is jumping forward when you think about it. Jumping drills are also valuable.
I don't know what sport your involved in so the suggestions are limited. If your heavily involved in training for say football it would be foolish during the season to be involved in to many lifting days or long lifting sessions. Condense it to the big football three. Power cleans, squats, and benching. Anything else is just icing on the cake.
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any specific excercises to help increase my verticle?
If you have access to a pool jumping from underwater will increase your vertical leap.
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I see adds for those shoes that are suppose to help with that, is that true or would I be wasting $$$$. I want to increase my verticle for basket ball, I have lost about 60 pounds and now am able to grab the rim, but I want to be able to dunk it with 2 hands.
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I see adds for those shoes that are suppose to help with that, is that true or would I be wasting $$$$. I want to increase my verticle for basket ball, I have lost about 60 pounds and now am able to grab the rim, but I want to be able to dunk it with 2 hands.
Can you palm the ball? If you can't try cupping the ball against your forearm and dunking one handed first. Work up to the two handed dunk from there.
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would investing in those shoes that help build verticle or would it be a waste of $$$$
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Box jumps, jump squats, the superman drill, 40s, jumping rope, 1-leg leg press, jump lunges, regular lunges, chain/band squats, regular squats, bound jumps
He's covered it. After thoroughly warming up, do any kind of jumping motion explosively. Some workouts use low resistance, others try using a little more.
Doing stairs at a good pace, or running hills will also help.
Any of these are tough on the central nervous system, if you're doing the work. 2-3 times a week, with sufficient rest between workouts.
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would investing in those shoes that help build verticle or would it be a waste of $$$$
In my opinion, stuff like that is about as effective as all of those ab machines you see plastered on infomercials 24/7. Your best bet is to stick to old-fashioned training - too many new gadgets offer a quick fix when the only thing that changes is the thickness of your wallet.
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Shane Hamman, a guy who weighs 360+ lbs on a 5'6'' frame, dunks a basketball with two hands.
Thats impressive :o
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working your calves would help as well
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Box jumps, jump squats, the superman drill, 40s, jumping rope, 1-leg leg press, jump lunges, regular lunges, chain/band squats, regular squats, bound jumps, and that's all i can think of for now...
I'll clarify any or all of the above.
Okay-- I do most of these to improve my running explosiveness but....what is the superman drill? Is it jumping off a tall building with a single bound-- LOL
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Buy Jump Shoes!
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I'll just go and see Lee Majors Doctors
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The thing I've found through my vast experiencing with increasing your vertical is just to practice jumping a lot! Touching the backboard, touching the rim. Stand below an object (backboard) and jump up repeatedly and touch it. Training legs also helps to build the foundation, but the bottom line is to practice jumping!
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Okay-- I do most of these to improve my running explosiveness but....what is the superman drill? Is it jumping off a tall building with a single bound-- LOL
I recall a rebounding excersise from my basketball days being named the superman drill. You basically throws the ball in the backboard cross over the rim, having to catch it in air and put in back the same way and run for your own rebound. Google for basketball, superman and drill perhaps?
YIP
Zack