Any Tips for jumping higher? (touch a basketball rim)

[IHateMyJob2004]

Borrowed from the Any Tips for Sprinting Faster? thread.

I have a few goals for this year. One is inspired by my 9th grade memory. I could get about 10' 4" in the air. Not dunking but I peaked in 9th grade? I want to get to a 10' vertical.

Warning, I am age 36. I am currently getting to about 9' 8". Maybe 9' 9".

What should I do to improve leaping ability? I am doing stronglifts with some running as is. And I weigh 210 or so. Want to get down to 195 this year.

Will the planned weight loss be enough so long as I keep the muscle? I expect to gain some muscle too..... What should my plan be?

 

[MotF Bane]

Plyo boxes?

 

[HendrixFan]

This link helped me to improve my vertical:

http://www.sport-fitness-advisor.com/plyometricexercises.html

Add in some squats and deadlifts for greater leg strength.

 

[Pantlegz]

+1 for heavy squats/deadlifts, I can do a 60"+ box jump and I don't train for it. I'm sure there are other things you could try too.

 

[Syborg1211]

You might also be able to make some gains just by adjusting your mechanics or even how you think about your leaping. I am in a similar situation to you except I started out able to get my fingertips over the rim and am working on dunking right now. I have always felt like I had poor mechanics and didn't really know how to jump, and one time I read a tip that really helped out and added maybe an inch or half an inch alone: "Explode from your hips. Your strongest muscles are here, and this is where you're going to get most of your leap from." I had previously been more focused on calves, but the hips are really where the power is.

 

[OILFIELDTRASH]

How tall are you?

 

[keyed]

I'd imagine that powers cleans would be better than dead-lifts since it works the fast-twitch muscles.

 

[IHateMyJob2004]

Im 6'

 

[OILFIELDTRASH]

I always test myself by checking periodically if I can touch or grab the rim. Weight is an important factor but not the most important. I'm 5'10" and I was 190lbs when I got like 3-4" above the rim. Grabbed a solid handful easily. I've been 175lbs and it didn't help. The difference was that at the time I was 190 I was doing squats on a more regular basis and leg strength was much better because of it. I'd say get down to around 200 and you should be good. It's really going to come down to force you can put to the ground vs your weight. Calves are a non factor.
I do 3X5 heavy squats. Heavy as I can handle. I did feel deadlifts helped.
Practice jumping as well. That will help.
I never do plyometrics although I will grab a set of 30lb dumbells and squat low as I can and explode up off the ground from time to time.
As far as age it's not relevant IMO. You're going for rim not dunking the f@cking basketball. A 36 year old man should have no issues reaching that level.
I'm 30 and I honestly haven't felt any decline in my vertical due to age. Ive slacked off some on the intensity of my working out and I can't currently get a handful of rim but I have no issues getting my fingertips over it. I'm currently running more and heavy squatting more so I expect to be back to grabbing rim by summer.

If you have questions just ask. Explosion on the basketball court running or jumping is kinda a specialty of mine. I love playing basketball and was tired of being pushed around and flat out getting manhandled on the court. I decided one day f@ck it. Let's see what I can do to put some spring in my legs. Started heavy squatting, deads, jogging and going into full on sprints during the run, etc.. Well long story short sh@t works. I outrun guys that are 20 years old and have no problem leaping like a frog and snatching the rebound out of the air. I get a shock out of the guys when I tell them that I'm 30.

If you take anything from my post let it be squat. Squat heavy and often. Lunges help. Deads. Leg strength is key. Stretch too.

 

[OILFIELDTRASH]

I'll also add in the mod here Koing. I'm pretty sure the guy is a straight up powerlifter. That's it. He had a video up where he could jump from a stand still and grab the rim. He is just average height. It's basically power to the ground vs weight. Get those quads and hamstrings strong as possible.