Increase vertical leap

  1. New Member
    Sparta12's Avatar
    Stats
    6'2"  196 lbs.
    Join Date
    Sep 2013
    Posts
    215
    Rep Power
    54521
    Level
    16
    Lv. Percent
    20.67%

    Increase vertical leap


    im looking to increase my vertical leap for basketball, but dont know how to include/what to include in my current workout schedule, i was thinking something like
    Monday- Legs- Weights
    Tueday-Back
    Wednesday-Chest
    Thursday-Shoulders
    Friday-Legs-Plyometrics
    Saturday- Back
    sunday-OFF

    And with the warm up for each workout skipping for 5-10minutes

    Anyone got some tips or exercises to do for vertical leap?

  2. Advanced Member
    KrisL's Avatar
    Stats
    6'0"  225 lbs.
    Join Date
    Dec 2013
    Posts
    519
    Rep Power
    143177
    Level
    27
    Lv. Percent
    19.68%

    Box jumps and kettlebell swings helped my vertical jump. I suppose any weighted jump or triple-extension will help, too... hang clean high pulls, squat jumps.

    https://www.youtube.com/watch?v=Qi5s-3Ztztg
    https://www.youtube.com/watch?v=wZN6qYDUVuY
  3. Advanced Member
    braskibra's Avatar
    Join Date
    Jan 2013
    Posts
    739
    Rep Power
    344576
    Level
    35
    Lv. Percent
    35.7%
    Achievements Activity Pro

    Quote Originally Posted by Sparta12 View Post
    im looking to increase my vertical leap for basketball, but dont know how to include/what to include in my current workout schedule, i was thinking something like
    Monday- Legs- Weights
    Tueday-Back
    Wednesday-Chest
    Thursday-Shoulders
    Friday-Legs-Plyometrics
    Saturday- Back
    sunday-OFF

    And with the warm up for each workout skipping for 5-10minutes

    Anyone got some tips or exercises to do for vertical leap?

    First if your looking to increase your vertical for basketball you should include some basketball type jumping workout in a gym. Two, I would hit legs twice a week. Your base exercise should be the back squat. Develop a good strength base with this exercise for a few weeks. There are two ways in which I would typically program for someone in your position: The first way would be to focus on strength gains fro 6-8 weeks, specifically the back squat and then transition to power oriented workouts and plyometrics. The second method could be to combine them in a microcyle (weekly schedule) similar to how you have. I would hit legs twice a week and worry less about shoulders and hitting back twice. Exercises that can be beneficial are barbell jumps, kettlebell jumps, jumps with weighted vests, drop jumps, depth jumps etc.
    •   
       

  4. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297855
    Level
    44
    Lv. Percent
    80.99%
    Achievements Activity ProPosting Pro

    The greatest correlates with vertical jump are lower body strength and body composition. Get your squat up and get lean.
  5. New Member
    WILL_I_AM's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Sep 2014
    Age
    23
    Posts
    73
    Rep Power
    45
    Level
    6
    Lv. Percent
    89.34%

    [QUOTE=KrisL;4522631]Box jumps and kettlebell swings helped my vertical jump. I suppose any weighted jump or triple-extension will help, too... hang clean high pulls, squat jumps.

    Gotta agree here. The best way to improve jumping ability is by doing it. Weighted jumps would be my first suggestion.
  6. Senior Member
    Quads_of_Stee's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Dec 2013
    Posts
    1,184
    Rep Power
    2112410
    Level
    58
    Lv. Percent
    91.86%
    Achievements Activity AuthorityPosting ProActivity Pro
    Awards 1 Rep Max - Award Request AcceptedStrongman - Award Request Accepted

    Quote Originally Posted by ZiR RED View Post
    The greatest correlates with vertical jump are lower body strength and body composition. Get your squat up and get lean.
    this
  7. New Member
    David147's Avatar
    Join Date
    Mar 2015
    Posts
    47
    Rep Power
    53746
    Level
    12
    Lv. Percent
    53.73%

    squats and buy one of those weight vest and play with it if u get ankle weights don't run only walk with them cuz they will mess up ur knees.
  8. Professional Member
    mountainman33's Avatar
    Stats
    6'1"  201 lbs.
    Join Date
    Nov 2012
    Age
    36
    Posts
    3,329
    Rep Power
    2191113
    Level
    66
    Lv. Percent
    96.55%
    Achievements Activity AuthorityActivity ProPosting Pro

    In college i went from a 24" to 32" vertical by using jump squats, SLDLs (heavy), and depth jumps (what most people call box jumps) in just under a year. I payed volleyball in college, and studied jump training like it was my job. Everything explosive, and make sure you do the depth box jumps and not the ones where you just jump up to a box. Those aren't productive for increasing vertical.
    Strong Supplement Shop
    - Board Rep -
    Check out our deals at strongsupplementshop.com
  9. New Member
    Doomzday's Avatar
    Stats
    5'8"  72 lbs.
    Join Date
    Apr 2015
    Posts
    11
    Rep Power
    6
    Level
    2
    Lv. Percent
    79.17%

    I'm not really the jumping sort, but I recommend Olympic style squatting, if u can.

    I've beat gym mates on random jumping challenges "Jump and hang on to the monkey bar" or "Jump over that barricade", and I do mine ass to grass

    And I'm not really athletic gifted so I attribute it to my squat

    I've not tried athletic/power squats tho, so I'm not really experienced in this subject but just giving my 0.02. However I've read quite a lot that Olympic style squatting has much more carryover to vertical jump
    blog : thisisawesomestuff.blogspot.co m

    youtube : https://www.youtube.com/channel/UC0kD7E0LImCY1Hdofph1Zng/videos
  10. New Member
    candyswag's Avatar
    Stats
    5'4"  141 lbs.
    Join Date
    Apr 2015
    Age
    22
    Posts
    48
    Rep Power
    11911
    Level
    8
    Lv. Percent
    11.48%

    Squatting and box jumps have def helped in my volleyball game, if that helps! also I hope once I learn power cleans it will get better too, due to triple hip extensions.

    Mobility is really important for jumping power though. so ankle mobility, hip flexors and hamstrings especially need to be looked after good.
  

  
 

Similar Forum Threads

  1. Best workouts to increase verticals?
    By lilbill in forum Training Forum
    Replies: 14
    Last Post: 02-04-2014, 12:58 AM
  2. Derma-Roller for increased absorption?
    By Supa Freek 420 in forum Supplements
    Replies: 8
    Last Post: 03-16-2012, 04:27 PM
  3. The Air Up There: tips on increasing your vertical!
    By elshano in forum Training Forum
    Replies: 12
    Last Post: 05-14-2009, 05:55 PM
  4. Replies: 5
    Last Post: 04-30-2008, 11:57 PM
  5. Increased Snoring
    By Gmonkey in forum Anabolics
    Replies: 3
    Last Post: 11-19-2002, 12:56 PM
Log in
Log in