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how to increase ones vertical jump

Discussion in 'Strength & Conditioning Discussion' started by rEdShawks, Jun 12, 2008.

  1. rEdShawks Brown Belt

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    *while this maybe slightly off topic, i still feel it is a reasonable question that belongs here

    what exercises does one have to do in order to increase ones vertical jump. The simplest answer would be jumping alot (playing bbal and jumping) but i know consistent jumping is bad for the knees and other parts of your leg. Does anyone know any training schedule made for this purpose, or way to "condition" your legs to jump higher. Any help or links pointing me in the right direction are greatly appreciated
     
  2. dvermillion15 Purple Belt

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    Honestly, I am curious to know this as well.
     
  3. bluethree Banned Banned

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    Either increase your absolute strength through weights or increase your reactive/explosive strength through plyo's, oly lifting etc
     
  4. $uperman Black Belt Platinum Member

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    edit.
     
    Last edited: Oct 3, 2011
  5. rEdShawks Brown Belt

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    how will lifitng weights help me jump higher?
     
  6. rEdShawks Brown Belt

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    im youtubing this right now, trying to find some answers
     
  7. Keiwil Blue Belt

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  8. ja391 White Belt

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    By increasing your absolute strength. Lifting heavy weight will increase muscle size and improve your nervous system's ability to utilize your muscles. As a result, you'll be able produce more power.
     
  9. ajw204 Purple Belt

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    i'll try those workouts. right now i can easily touch the basketball rim, but not quite enough to dunk. last time i tried the ball hit the rim and i just fell on my ass. i don't know how some of the shorter basketball players do it. i assume it's genetics as well.
     
  10. oxcart Ambαssαdor of kwan

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    Lifting weights can help jumping by improving:

    - your strength vs your bodyweight
    - your ability to use your strength quickly
     
  11. liquid! mens rea

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  12. Cap'n <img src="http://img248.imageshack.us/img248/1955/

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    You need to read the EssenPee FAQ a few more times.

    What'd I tell you about making more stupid threads?
     
  13. liquid! mens rea

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    He ain't too good at teh learnins'.
     
  14. rEdShawks Brown Belt

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    first of all this thread is clearly not stupid,. and many people are intrested in it, second when i say "lifting" i mean lifting as in lying on your back and lifting a weight up , and im prety sure that wont help me jump higher so cmon
     
  15. Barut Banned Banned

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    There's a lot more to lifting than bench press.

    Squats, cleans, push press, jerks, dl's, box jumps...
     
  16. delfam Yellow Belt

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    Ill help you guys out since I have greatly increased my vertical leap and can now dunk.
    Basically your vertical leap is mostly quads,squats,calves, and abs, with a little bit of shoulders.

    Just doing weighted squats and calve raises really help, burpees help, but they must be weighted. You also must work on your abs.

    Once you gain some strength in your legs, you can then start plyometrics, you can search it on google and find lots of good programs, basically just jump alot, depth jumps, etc.

    Also, DO NOT USE ANKLE WEIGHTS!
     
  17. XTrainer Red Belt

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    Someone (me) should note that a lot of people, like Mark Rippetoe and if I remember correctly, Poliquin, believe that while vertical jump can be improved somewhat, it is largely predetermined (genetically), to a much larger extent than absolute strength, cardiovascular capacity, etc.
     
  18. takeahnase watching the swarm

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    What's your vertical currently, how heavy and tall are you, and how much do you squat? If you don't do any weight training the most effective method to jump higher is probably to get stronger.
     
  19. rEdShawks Brown Belt

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    i know but when someone said "lifting" that can mean anything so i was asking
     
  20. StrikerStatus Green Belt

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    A good program I did was in between heavy squats (1-3RM), I would wait one minute, do eight box jumps, wait a minute, squat, wait a minute, 8 depth jumps, wait a minute......Do like 10x3.
     

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