what exercises can i do to increase my vertical?

[spanky]

i'm sick of having ppl leap above me after i box them out for a rebound. what muscles do i work out to increase my vertical? i hear doing quads is a no-no. i guess that only leaves the calves? anyone ideas?

 

[ChrisIsBored]

An easy way at home is on a step... stand on the front of your feet and just go up and down a few hundred times. It's harder if you hold onto weights with your arms stretched out.

 

[CrazyDe1]

Go out and buy the air alert 2 program...

 

[Imdmn04]

You dont need a good vertical to get rebounds, just need a fat ass, like charles barkley. its all about positioning, if your ass is fat enough, then it'll keep your oppoenents from getting off the ground.

 

[Yossarian]

Why wouldn't you do quads? You jump by straightening your leg, strong quads will generate more power when you do that. I would do a lot of heavy squats and leg presses. Extensions will be good too.

You could do a powerlifting workout to develop those fast-twitch muscle fibers.

 

[Deeko]

Do plyometric exercises.

 

[A5]

Originally posted by: Deeko
Do plyometric exercises.

Along with squats and calf raises.

 

[Desturel]

Running with just your toes or running and dodging in sand works if you are near a beach. This increases your speed at the same time.

 

[kei]

Originally posted by: Deeko
Do plyometric exercises.

here are some links:

http://www.sport-fitness-advisor.com/increaseverticaljump.html
http://www.sport-fitness-advisor.com/plyometrics.html

 

[NikPreviousAcct]

We were forced to run lines while hopping on one leg and had to start at the beginning again (and do every single line set over again as if class was just starting) if our heal touched the ground. We were forced to do "grape vines" while running lines without our heals touching the ground as well.

I couldn't walk for days, but my vertical went up by a good solid two inches within a week.

 

[spanky]

Originally posted by: PipBoy
Why wouldn't you do quads? You jump by straightening your leg, strong quads will generate more power when you do that. I would do a lot of heavy squats and leg presses. Extensions will be good too.

You could do a powerlifting workout to develop those fast-twitch muscle fibers.

i read that yao ming did quad exercises and actually lost a few inches from his vertical... i think i read this on espn in the summer or something. thats where i go the notion that too much quad work out is a no-no...

 

[spanky]

Originally posted by: ffmcobalt
We were forced to run lines while hopping on one leg and had to start at the beginning again (and do every single line set over again as if class was just starting) if our heal touched the ground. We were forced to do "grape vines" while running lines without our heals touching the ground as well.

I couldn't walk for days, but my vertical went up by a good solid two inches within a week.

were u in the military? or was this like in gym class? :Q

 

[dakels]

youcan do all the things these people said but if you are already in pretty good shape, your vertical won't go up alot. Vertical jump is more of a natural attribute then a built up one. It has to do with how fast your muscles can "explode" into movement. The biggest thing that will help you is losing excess weight and toneing up your body, keeping limber, and focusing some on lower legs like calf muscles. Practice your jumps and I also used to do jumping excercises like jogging and jumping on my toes. It strengthens and balances your muscles and connective tissue. Quads do help with vertical jump but like anything, if they are too massive and too tight, then of course its going to hamper your jumping ability.

one person was right though, rebounding has little to do with jumping and more to do with position. Dennis Rodman was not that tall (in relation) and coudn't jump, but he fought like hell for position. Those 2 seconds before you jump for the ball are critical.

 

[Howard]

Don't forget that if you stretch your quads before a game you can release a little more height.

 

[HardTech]

just keep on practicing...

with ankle weights

 

[poopaskoopa]

Originally posted by: HardTech
just keep on practicing...

with ankle weights

I disagree with this. I tried doing stuff with ankle weights. Jumping, running, etc. All it did was throw off my timing and mechanics.