Improving vertical

[ballhawkdawk]

What are some exercises I could use to improve my vertical leap?

 

[Urban]

squats.

 

[#1can]

squats.

My understanding is that deadlifts, cleans, snatches and the like have more effect on vertical than squats do (although squats are definitely a necessity). Then of course there are also a infinite number of plyometric exercises that will help too.

How about jump squats?

 

[chia]

Joe Defranco's Top 15 Exercises for improving vertical leap:

- Box squat with bands
- Static hip flexor stretch
- 50-rep rhythm squats
- Snatch grip deadlifts
- Depth jumps
- Revers hyperextensions
- Dumbbell swings
- Bulgarian split-squat
- Pogo-jumps
- Trap-bar deadlift from 4" block
- Standing backward medicine ball throw
- Power clean/power snatch
- Weighted ab work
- Push jerks
- Vertical jumping

Source:
http://www.defrancostraining.com/articles/archive/article_fab15.htm

 

[Ted-P]

My understanding is that deadlifts, cleans, snatches and the like have more effect on vertical than squats do (although squats are definitely a necessity). Then of course there are also a infinite number of plyometric exercises that will help too.

How about jump squats?

How would deadlifts be more effectie than squats?

And Plyo teh suck. Far too many people jump on these things while they are clearly not ready for it. The same people who complain squatting hurting them and all that crap, but will jump on plyo. Not only are these exercises high impact on the knees(Unlike squats which strengthen the knee and all the good stuff if done properly), their legs being weaker than it should be for plyo the gains are minimal and very stressful on the legs.

I read stuff on Plyo alot and even the biggest proponent of plyo's recommend "at least a solid strength base."

 

[datadog]

My experience from the old basketball days,

Calf raises, tons of calf raises. Do all varieties, weighted, non-weighted, on a step.
Stair runs (find a stadium, run up it's stairs. I found steps on a hill that I used).
Knee-to-chest jumps. Jump up, pound your knees off your chest, land, repeat as soon as possible (that can't be why my knees hurt now can it?).
Jump rope.
Jump lunges, if you can do them.
Box Jumps (we used to jump over them, not onto them which is the current fad).

If for Basketball: Mount a cheap backboard/rim somewhere that's adjustable. Practice dunking. If you can handle that height, then raise it. Don't be afriad to get it towards 10 and a half feet if you can get that high. Knew guys dunking on 11 foot rims (tall guys though).
If for Volleyball: Get a partner and a lot of cheap volleyballs and practice spiking. I think the timing is almost as important as the power in a good verticle leap for sport

(and if it's not for sport then why do you care?)

Oh yeah, weightlifters will tell you deadlifts and cleans. Probably something to it but I was a skinny mofo back then. Now days I do the squats and deads and leave the dunking to the skinnier guys with better knees. doh!

 

[Ted-P]

Despite what I said above, I'm a big fan of plyos, but I see a lot of uneducated people especially from the MMA forum talking down on strength training and revering Plyo of some kind of god like tool for sports.

 

[Ted-P]

Conditioning for plyometrics

Higher than normal forces are put on the musculoskeletal system during plyometric exercises so it is important for the athlete to have a good sound base of general strength and endurance. Most experts state that a thorough grounding in weight-training is essential before you start plyometrics. It has been suggested that an athlete be able to squat twice his body weight before attempting depth jumps. However, less intensive plyometric exercises can be incorporated into general circuit and weight training during the early stages of training so as to progressively condition the athlete. Simple plyometric drills such as skipping hopping and bounding should be introduced first. More demanding exercises such as flying start single-leg hops and depth jumps should be limited to thoroughly conditioned athletes.

Conditioning programs to develop leg strength are detailed on the Lower Leg Conditioning page and the Leg Conditioning page.


http://www.brianmac.demon.co.uk/plymo.htm

------------------------------------------------------------------------------------------------------------------------

 

[Ted-P]

Ideally you would first develop a high level of maximal strength before starting a plyometrics program. This gives you the greatest potential for peak power.


A solid strength base is required before starting a plyometrics program. As a rule of thumb you should be able to squat twice your bodyweight or leg press 2.5 times your bodyweight.

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

-------------------------------------------------------------------------------------------------------------


HOW TO MAKE PLYOMETRICS EFFECTIVE
Randomly performing plyometrics without any attention to progression, technique, or conditioning will result only in injury and frustration. If you want your plyometric program to work, you must consider three major points.

Strength training. We hope by now you see that becoming stronger is essential to success in soccer. Earlier we discussed how important strength is to becoming more explosive. Strength is equally important in reducing injury while performing plyometrics. Leg strength is critical to avoiding injury to the knees, ankles, and lower back. Because plyometric movements are ballistic, a certain strength base is essential to prevent injuries as well as gain optimum benefits. Some data have indicated that an athlete should be able to squat between 1.5 to 2.0 times her body weight before engaging in a plyometrics program. But we feel that if a lower-body strength program is in place, the training should bring about positive changes in speed and explosiveness. Do not consider a plyometric program without a solid lower-body strength program and a comprehensive conditioning schedule. All three components must be present.

http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=3117

-------------------------------------------------------------------------------------------------------

A solid base of muscular strength and endurance should be developed before starting a plyometrics program. In fact Chris from www.better-body.com recommends; "It's a good rule of thumb that before you start using any plyometric exercises you should be able to squat at least 1.5 times your own body weight, and then focus on developing core strength."

http://www.thestretchinghandbook.com/archives/plyometrics.htm

--------------------------------------------------------

There's a lot more from where that came from.

So shut up and lift.

 

[ballhawkdawk]

A little more background info... It's mainly just to be an all around better jumper. I play basketball and football a lot, and being able to jump higher is an advantage in both. It has to be a near perfect jump for me to throw down at this point, and I'm looking to add about 6 inches to my vertical so that it's fairly easy. I already do squats and deadlifts.

I'm about 1/2 way through the DeFranco article and like the box squat w/ bands.

 

[Ted-P]

As with all plyometric training, it is necessary to have a substantial strength base and pain free range of motion prior to beginning a program. Remember that plyometric exercises depend on quick movements to be effective and the user must anticipate this and be reasonably fit before integrating these exercises into their training programs.


http://www.donchu.com/articles/article1/

-------------------------------------------------------------

Power
Jumping high, jumping far, throwing far, throwing hard, running fast-- that's power! Force at high speeds is explosive. Developing power is a process that must start with a solid, dynamic strength base. If you don't build a strength base before you begin plyometrics, running with a parachute or performing power cleans, you will never be as powerful as you can be.


http://www.bobalejo.com/

--------------------------------------------------------------------------------------------------------------------------




Follow these tips to avoid injury
1. Make sure you have an adequate strength base before embarking on plyometrics, especially if you intend to carry out high- intensity drills. Early Eastern Bloc research suggests a strength ratio of 2.5 times body weight (Chu, 1992); however recent literature suggests that a strength ratio of 1.5-2.5 times body weight is sufficient

Even Donald Chu, a vociferous proponent of plyometrics, admits that athletes training excessively are prone to overuse injuries (Duda, 1988).

http://www.sportsinjurybulletin.com/archive/1022-plyometrics-injuries.htm

 

[Ted-P]

A little more background info... It's mainly just to be an all around better jumper. I play basketball and football a lot, and being able to jump higher is an advantage in both. It has to be a near perfect jump for me to throw down at this point, and I'm looking to add about 6 inches to my vertical so that it's fairly easy. I already do squats and deadlifts.

I'm about 1/2 way through the DeFranco article and like the box squat w/ bands.

Try other variants of Squats and deadlifts.

And what's your bodyweight and how much are your squat and DL?

 

[dogmai]

Plyometric jumping.

Jumping Lunges.

Skipping (where you jump as high as you can and switch legs in air while moving forwards)

Sprinting

 

[ballhawkdawk]

Try other variants of Squats and deadlifts.

And what's your bodyweight and how much are your squat and DL?

5'11 180.. I've never maxed on the squat or DL but I've done 5x325 on the squat and 5x285 DL, each on the final set of a 5x5 routine. The strength base is there, I was just looking for an additional exercise or two that would help improve my vertical.

If I start doing the box squats with bands, should I stop doing my regular 5x5 squat routine.. or should I just do both on the same day?

 

[Ted-P]

5'11 180.. I've never maxed on the squat or DL but I've done 5x325 on the squat and 5x285 DL, each on the final set of a 5x5 routine. The strength base is there, I was just looking for an additional exercise or two that would help improve my vertical.

If I start doing the box squats with bands, should I stop doing my regular 5x5 squat routine.. or should I just do both on the same day?

Try to train for chaos. Meaning speed and explosiveness with weights.

And try other variants too.

I would put the box squat with bands as an assistant exercise meaning keep the normal squats.

 

[ballhawkdawk]

Try to train for chaos. Meaning speed and explosiveness with weights.

And try other variants too.

I would put the box squat with bands as an assistant exercise meaning keep the normal squats.

Any suggestion on the % of 1 RM and/or a set/rep range?

 

[Ted-P]

Any suggestion on the % of 1 RM and/or a set/rep range?

That you'll have to research yourself or others should help.

I don't have a deep depth of knowledge and understanding on speed training.

All I know is it's low rep with high sets from what I can recollect.

 

[chia]

Any suggestion on the % of 1 RM and/or a set/rep range?

I would start off with around 65-70% 1RM doing 4-6 sets of 3. That volume and intensity is slightly lower than prescribed on Prilephin's table. The key is acceleration. It's especially important for beginners keep the reps and load low so you don't lose any bar speed or technique. If you are slowing down or getting shaky on your later sets or reps then you should probably decrease the load.

 

[Goat Meal]

When I was in high school I had a decent VL. I was 6'6'' and could jump and touch the top of the square with my palm off of two feet.

I didn't lift a lot of weights in high school, but I did a lot of sprints. Sprints helped me the most and then of course, I just practiced jumping. I'd go out and practice dunking or trying to jump as high as I could for like 20 or 30 reps.

 

[ballhawkdawk]

When I was in high school I had a decent VL. I was 6'6'' and could jump and touch the top of the square with my palm off of two feet.

I didn't lift a lot of weights in high school, but I did a lot of sprints. Sprints helped me the most and then of course, I just practiced jumping. I'd go out and practice dunking or trying to jump as high as I could for like 20 or 30 reps.

For these reps did you just keep jumping under the net, or did you reset every time and jump with good form?