yo any quick routines for a vertical jump for basketball

kk im 16 playing for my college team but they can all dunk and i cant and i wanna know if any1 can help me ive got a game in 3 months so help would be good

Well I would say work those legs and calves. Do a ton of explosive Squats: pick a weight you can do 10-15 reps, squat down slow and then explode up as fast as you can. DON’T BOUNCE. Use a full range of motion all the way down. Then some standing calve raises in the 6-12 rep range.

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true athletes do not work there calfs directly so calf raises are a no no. What hes trying to say it to perform jump squats which are good for vertical jumping but he says do reps 6-12 range which is wrong for strength needed for jumping. Easier way of putting it do jump squats with 30-60% of max for 3-5 reps. THE BEST thing for vertical jump training is olympic lifts such as cleans in the 3-5 rep range follow by some pylometrics. Dont do alot of pylos after it just a little you dont want a CNS drain.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

Hmm, since when do athletes not work their calves?

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umm it started in the 1950's-1960's area
 

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

ok thanks guys

Dont train there hamstrings ??? you crazy thats what makes you run fast and jump far of course they work them. Many athletes stick to olympic lifts mainly with the 3 main compound movements squat, deadlift, and bench press. There hamstrings are getting worked from squating deep like they should and deadlifting. Also many of them like to do glute ham raises or straight leg deadlifting to work the hamstrings also.

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

man I've never heard of that.  I knew all these guys who were into biking (like the tour de france thing) and they did calf raises every day.

yo ok thnx guys but im new and i need demopnmstartions or pictures to show me wot to do thnx

Interesting posting so far.  It would appear that 'fact' has been either misunderstood or just made up. 

To the guy who was originally wanting to increase his vertical --  can you put up a rough outline of how you currently train?  This will give us an idea of what adjustments to make (obviously a general guide as we don't have your body in front of us to assess).

Yes, Olympic lifts can be awesome to work on maximum strength and on to explosive power.  Deadlifts and cleans are often referred to as "hip dominant" movements which inherently work glutes and hams.  Yes, you're getting the ENTIRE lower leg with all compound leg exercises (leg press, squats, lunges, cleans, deadlifts, etc), and something that has helped me is to work with their focus (squats for quads and deads for posterior - glutes and hams). 

Direct calf work can be excellent when applied smartly to training.  I've often seen them cause so much tightness in the lower leg that it actually makes people slower.  Of course, that's nothing a little smart flexibility training won't help.  Then you have the benefits of both worlds!

Thanks for the ideas tossed around!

Matt

Forgot to mention the explosive squats....

Love em when the appropriate strength levels are met (similar to using percentages of max squat) and appropriate joint motion is consistent.
Were you guys refering to explosive squats where your foot stays flat, you finish on your toes, or actually leave the ground?

Toss in some plyos after a heavy set is all good as well.  As mentioned, just keep in mind the drain on the nervous system (ie.  I wouldn't suggest trying to do 10x10's with those!  I've made that mistake...)

Cheers,

Matt

ok i have no training routine so far but im willing to do anything i got will and determination and heres a pic of my physique


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Attached Image(s)

justdoit -- I'm not in the habit of giving out generic programs because I've seen what happens, however, given your chronological age (16) and training age (n/a), I'd keep the reps above 8 for sure....man, even close to 10 with nothing completely ballistic.  From my view long term development of the athlete, in this case, is more important than short term bodybuilding or performance goals (ie increasing vertical).  Increase the entire performance of the body (including joint integrity, bone and connective tissue growth potential, tissue tension, etc) and you'll have your vertical. 

With that said....YES, there ARE programs that have been written and can be written aimed at increasing your vertical.  I don't doubt you'll be able to find generic programs out there (heck, maybe even on this forum) that could help you.  Does anyone know of a good article on here or elsewhere online?  (not sure of the rules or preferences here so I'll leave that open out of respect of the site moderators and administrators)

Cheers,

Matt

kk cheers mate

If you reallly want to increase your vertical leap you need a program that is suited just for you.  this way you can focus on your strengths and weaknesses
 
email me back at needhops@yahoo.com for a good program

get you a set of strength shoes and do it in the offseason.. im 5'11, and i can dunk however you want me to before strength i couldent 28" verticle now after the shoes and alot of work im at 36"

tuck leaps, squat leaps, box jumps, drop jumps, single leg bounding, double leg bounding 180's, forward and or lateral cone jumps......start for 20 secs for a few sets, increase to 30 seconds, then start to use added weight with weight vest or holding DB.  2-3 times per week and in 6 weeks, 30 mins per day you can see at least an inch your vertical, but make sure to test the measurement of that before and after.  use some mustard on your finger by a wall outside, jump and touch, do 3 and take the highest measurment.
you can clean that offf easy and repeat in 6 weeks.
Linda

Come Visit my websites! www.figureteam.com www.lindacusmano.com www.bodyrushpersonaltraining.com

you're 16 and in college?

guys, i can tell you honestly, the best one out there is aware jump. that's clearly the most effective program there is. you don't wanna know how many programs and workouts and dvds and stuff like that i have tried.

i must have gained like 7-8 inches in 4 weeks with this one. that's a lot cuz i can already jump high enough. the URL is:www.aware-jump.com

hope that helps

I read about one in a mens health magazine where you would use a medicine ball, and pick a spot on a wall. Then, you would squat down and push up and touch the medicine ball on that spot on the wall. I think its better if you reach high enough where you have to get on your toes.