Increase vertical leap

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    Sparta12's Avatar
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    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?

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    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
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    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.
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    ZiR RED's Avatar
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    The greatest correlates with vertical jump are lower body strength and body composition. Get your squat up and get lean.
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    [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.
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    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
  

  
 

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