Like us on Facebook


Follow us on Twitter





Page 1 of 2 12 LastLast
Results 1 to 15 of 18

Thread: Vertical help

  1. #1
    Join Date
    May 2010
    Posts
    1,893
    vCash
    500

    Vertical help

    I got months till bball varsity tryouts, ive mad jv and freshmen and sat out junior year to make up some grades, but i really wanna get bigger faster and deff JUMP HIGHER.. any workout tips? I am getting bigger, but i need help on getting faster and jumping higher, i wanna be able to dunk in a month ( if thats a chance, right now im touching rim)

  2. #2
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,133
    vCash
    1500
    Quote Originally Posted by SMH! View Post
    I got months till bball varsity tryouts, ive mad jv and freshmen and sat out junior year to make up some grades, but i really wanna get bigger faster and deff JUMP HIGHER.. any workout tips? I am getting bigger, but i need help on getting faster and jumping higher, i wanna be able to dunk in a month ( if thats a chance, right now im touching rim)
    It's all in the legs my friend. To add inches to your vertical will take alot of focus on your legs.

    Do Jump Squats w/ Dumbbells

    Regular squats but deep (butt to calves)

    Seated Calf Raises

    Standing Calf Raises

    Explosive Leg Presses

    Lunges


    You will also need to focus on your lower back as well (back in general).

    Sumo Squats and Deadlifts should do the trick.
    You Too Can Achieve This When You Visit The Fitness Forum!

  3. #3
    Join Date
    Jul 2008
    Posts
    5,452
    vCash
    1500
    Air Alert.


    But you're not going to impress any coaches by jumping high. Work on your game, and hustle.

    If you don't get air alert, just repeatedly run and jump and touch the rim and try standing and jumping touching the backboard repeatedly as you land on the ground.


    To be honest, I think body weight jumping exercises are a lot more effective than weight training. You need to learn how to habitually jump vertically. Try squat ups, step ups, thrust ups and burn outs (jumping repeatedly on your tippy toes til your calves can't stand it)
    Last edited by MTone8788; 10-16-2010 at 01:32 AM.

  4. #4
    Join Date
    Jul 2008
    Posts
    5,452
    vCash
    1500
    By the way, how tall are you?

  5. #5
    Join Date
    Jul 2008
    Posts
    5,452
    vCash
    1500
    And also, if you're only touching the rim, you won't dunk in a month.

  6. #6
    Join Date
    May 2010
    Posts
    1,893
    vCash
    500
    Quote Originally Posted by Stamina View Post
    It's all in the legs my friend. To add inches to your vertical will take alot of focus on your legs.

    Do Jump Squats w/ Dumbbells

    Regular squats but deep (butt to calves)

    Seated Calf Raises

    Standing Calf Raises

    Explosive Leg Presses

    Lunges


    You will also need to focus on your lower back as well (back in general).

    Sumo Squats and Deadlifts should do the trick.
    Alright sweet, i already do the first 3, just gotta do some more, i think i need to lose more weight, i think my weight is holding me back, im 150 and 6'0. Touching rim, and yea i got nice play, im just trying to add a lil bit of flash/flare to my game, cuz its my senior year, possibly my last year of playing in a basketball league and i just wanna dunk it in a game. But yeah im getting in shape, and thanks u guys r a great help

  7. #7
    Join Date
    Mar 2009
    Location
    Inland Empire
    Posts
    17,157
    vCash
    1500
    I don't know if losing weight is really what you want to do at 6'0'', 150. I think you should focus on on body weight exercises and a lot of explosive exercises.
    If you work on your legs and back (Like Stam said) you'll be dunking soon. Maybe not in a month, but soon enough to where you can use it in game time.

  8. #8
    Join Date
    Aug 2007
    Posts
    36,759
    vCash
    500
    6' 150 is pretty light. I wouldn't try to lose weight.

    There's good advice here, and as a white (not that that doesn't mean I can't jump...just for image's sake) stocky former HS OLman, I don't have any advice to give...haha.

    Although, I do find that doing BW (and DB added when your form is solid) squats on a BOSU ball helps build stability and overall strength pretty well. I'd suggest incorporating that some.


  9. #9
    Join Date
    Mar 2009
    Location
    Inland Empire
    Posts
    17,157
    vCash
    1500
    Hey don't knock on linemen. I was 5'11, 250 lbs my sophomore year and i used to be able to jump and touch (and hang on to) the rim. . I can't any more though
    Not after the foot problems. .

  10. #10
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,133
    vCash
    1500
    Also MTone is correct about bodyweight movements, I just want to clarify, I'm not suggesting you lift heavy when doing squats or leg presses. Grab a light to moderate weight and concentrate on thrust/explosive movements. This way you get the cardio workout mainly and not the mass gaining workouts. If you put on mass, kiss the dunking goodbye.
    You Too Can Achieve This When You Visit The Fitness Forum!

  11. #11
    Join Date
    Dec 2008
    Location
    Jordan
    Posts
    33,997
    vCash
    1500
    Try plyometric, it really helps

    Chicago Bears #23
    Kyle "Cheetah" Fuller

  12. #12
    Join Date
    Jul 2008
    Posts
    5,452
    vCash
    1500
    Definitely don't lose weight at 6'0 150lbs... I'm barely 5'10 170lbs and I can dunk and throw down alley oops

  13. #13
    Join Date
    Aug 2007
    Posts
    36,759
    vCash
    500
    Quote Originally Posted by BigGuy951 View Post
    Hey don't knock on linemen. I was 5'11, 250 lbs my sophomore year and i used to be able to jump and touch (and hang on to) the rim. . I can't any more though
    Not after the foot problems. .
    As could I, but that was more due to having long arms. A measured 26" vertical is nothing to write home about...lmao.

    And injuries suck, mayne. I feel you there (although mine were mostly knee issues in HS).


  14. #14
    Join Date
    Mar 2009
    Location
    Inland Empire
    Posts
    17,157
    vCash
    1500
    Yeahh, i wish i would have taped my ankles before. . Thought i didn't need to. I was very wrong. .

  15. #15
    Join Date
    Apr 2009
    Posts
    3,914
    vCash
    1500
    I've recently gained about 5 inches in vert over the past 2 months so it's fresh on my mind...

    A couple things:
    1) Abs are important
    2) Sprints really help
    3) Squat, squat, squat and don't neglect your hammy's.
    4) recently started jump squats, they seem to really help

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •