How do I increase my vertical jump?

[brownzilla786]

I play basketball often and I'm never able to dunk. My vertical jump is pretty pathetic, I'm 6'1 and I can only grab rim. Are there any exercises out their other than squatting to help increase vertical jump?

 

[crt1530]

Read this.

 

[sash1]

bounds are good. high jumpers use them. hard to desribe but you basically just leap off one foot, land on the opposite, then leap off the same foot.

lunges are good. plyometrics, etc.

 

[TallBill]

I've read that squatting double your bodyweight helps enourmously along with ploymetrics.

 

[Jahee]

Originally posted by: TallBill
I've read that squatting double your bodyweight helps enourmously along with ploymetrics.

Agreed. But for some people thats a big ask.. I'm 6'1 and weigh about 16 stone and have hardly any bodyfat. I train at the gym once a week and squat 130KG, 4 x 6 reps and i'm not sure if i'd be able to do that

 

[GenHoth]

Originally posted by: TallBill
I've read that squatting double your bodyweight helps enourmously along with ploymetrics.

I'll get right on that, 320 on the bar is pretty intimidating though!

 

[TallBill]

Originally posted by: GenHoth

Originally posted by: TallBill
I've read that squatting double your bodyweight helps enourmously along with ploymetrics.

I'll get right on that, 320 on the bar is pretty intimidating though!

I've done 315 after a short period. It'll take time, that's for sure. The main point that I'm saying is to start squatting, and start going heavy.

 

[SVT Cobra]

plyos for sure.

One thing you can start doing now is trying to jump up and down as many times as you can in 10 seconds. Keep trying to break your PR

 

[Koing]

Originally posted by: TallBill

Originally posted by: GenHoth

Originally posted by: TallBill
I've read that squatting double your bodyweight helps enourmously along with ploymetrics.

I'll get right on that, 320 on the bar is pretty intimidating though!

I've done 315 after a short period. It'll take time, that's for sure. The main point that I'm saying is to start squatting, and start going heavy.

180kg for me , 160kg x 6reps

Jumping technique will help you jump a lot higher.

Doing Power Cleans/ Power Snatchs will help you jump higher. Look in to an Olympic lifting club if your serious about jumping higher

http://www.youtube.com/watch?v=v8c4urguLb0

My verticals 32inches. Not amazing but rock solid. I can grab the bball rim from standing and I'm 5'10.

http://www.youtube.com/watch?v=rvljfgGqRa4

Power Snatchs will help get your hips to open up fast. Get to a club and they will teach how to do it. You can read online material also, but that is no subsitute for a coach.

Bros plate jump:
http://www.youtube.com/watch?v=qMKoyWi7vps

He has 35" vertical jump and he is only 5'5! He is a power house of an athlete, back squats 142.5kg for 3reps x 6sets in the same session and he weighs 69-70Kg.

The plymoetrics stuff should be CYCLED. You SHOULD NOT DO IT FOR MONTHS ON END! Do a 4 weeks on cycle, it really hammers your CNS!

Koing

 

[TallBill]

Yeah, I really need to work on my verticle. And I need to start doing power cleans too.

 

[Bateluer]

Flubber.

 

[Koing]

Originally posted by: TallBill
Yeah, I really need to work on my verticle. And I need to start doing power cleans too.

They are an amazing exercise.

Watch lots of videos and start with just the bar. I lifted with mainly the bar for 2months then slowly added weights.

I still work on the bar after 8yrs training. I only do 3reps at each of the bar work positions though. I use to do 3reps x 3sets but thats not needed now.

Koing

 

[SearchMaster]

Originally posted by: TallBill
Yeah, I really need to work on my verticle. And I need to start doing power cleans too.

Aren't you 6'6"? If you work on your vertical you might get drafted by the Clippers next year .

 

[GenHoth]

Nice vert Koing! I can touch the rim and I'm the same height. Once I get back to school I'm going to hit the squat rack!

 

[CellarDoor]

Kelly Baggett's vertical jump development ebook is a very good resource.

 

[Koing]

Originally posted by: GenHoth
Nice vert Koing! I can touch the rim and I'm the same height. Once I get back to school I'm going to hit the squat rack!

My standing jump is better then my running jump as I don't practice running jump anymore...

I hope to slam dunk by the time I Clean and Jerk 170Kg, 2x bodyweight

Koing

 

[Ballatician]

You sound like you're in good shape and are tall enough. I'm 6' even and I dunked for the first time a few years ago.

Basically, I would add in some leg press exercises, as well as some time on the leg extension machines that isolate your quads and hamstrings.

Other than that, frogs are a really good exercise. Pretty much you get into squatting position without touching your hands to the ground and then jump straight up reaching with both hands as high as you can and then land in the squatting position once again. It helps if you do this under a backboard or something and then make sure you touch the backboard with both hands every single time and go until exhaustion. Your legs are gonna feel SICK the day after hahaha

Almost forgot, if you already run, you could add doing stairs into that. Run at some stadium or something...