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Thread: How to increase vertical jump & agility? - (For basketball)

  1. #21
    Active Member PTC has made a donation to the forum!

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    With your last few posts Barry, this thread is bordering on the m****ic
    Last edited by Fadi; 24-10-2009 at 01:19 AM.





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  • #22
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    Markos, Barry has taken offence to that "M" word you've used to describe his last few posts; so I've edited it.


    Fadi.
    Last edited by Fadi; 24-10-2009 at 02:38 AM. Reason: Spelled Markos wrong.
    1984 Age 18, BW 73kg: FS195kg, BS200kg, 162.5 3x10, PC 140kg, C&J 160kg. 1987 Age 22, BW 77kg BS 130kg x20, 120kg x50.


  • #23
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    Hi

    Just a quick update;

    To conform my skills to the correct style, I've applied for a Gym.

    Sure, it does kind of mean I gave up, but who know's, it may be of benefit.

    Thanks for all your help,

    Barry_


  • #24
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    In what way have you "given up"?
    Hidden Content - curing iron deficiency


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    I don't know, it's as if I've given up on the Internet :S

    (well not entirely, but you get where I'm coming from)


  • #26
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    You sure you dont want to reverse the edit Fadi lol


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    eh?_________________________________________


  • #28
    gurkoboy
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    hey guys, i found this thread and forum while i was googling on increasing vert. i know abit about it as i increased my vert from 60cm to 93cm over the period of a year and a half through strength training and plyometrics.

    i really suggest you get a guide on how to do it, there are books out there that go in depth increasing your vert and come pre prepared with routines to match your ability, nutrition plans and other useful stuff.

    i know cos i've used one, its worth it if you're going to stick to it.

    firstly to jump higher, you need to strengthen your posterior chain. which is your glutes, hamstringes and to a lesser extent, calves. your lower back is also very important as the power generated by your legs can over time be too great for the landing impact - for your lower back to handle.

    what im saying is, your legs put you too high in the air, and when you land your lower back cant take it.

    so your need to train your legs, and lower back.

    how does one do that? its pretty easy, you find a strength routine such as a 5x3 or a 5x5 routine and an appropriate split.

    your routine should be HEAVY weight, LOW reps. dont worry about speed just yet.

    squats, front squats, deadlifts, RLDL, weighted pistol squats, weighted one legged squats, lower back hyperextensions with weight, etc

    you can vary the exercises to keep your body guessing.

    once you can squat about 1.5 - 2x its time to move onto plyometrics, a good plyometrics program is pretty much essential cos its really not something you just jump into (lol at pun)


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    Great post, bumping this thread back up as it has got so much useful info for the bball players out there.

    Apart from increasing my vertical jump, I'd like to know how NOT to get pummelled in basketball.... I play mixed basketball and often have to play against 6 ft beefcakes. Today was the worst game in a while, I got jostled, shoved, had an elbow in the head a few times, etc etc. (I'm a shortie at 164cm and a lightweight too, 60kg)

    What can I do? Just focus on gaining muscle because next time I can shove back harder??
    Rock climbing since 2005; running and resistance training since May 2009


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    Katie; Dr. Ken always would quote Alvin Roy who was one of the first de facto NFL strength coaches. He said that any player squatting over 500 pounds wasn't running enough.

    You have to practice to improve.

    Weights used as an adjunct to sport should just be means of reducing injury by increasing strength.

    Most power comes from the hips transfers through the shoulder.
    You want to jump higher? Practice jumping.
    Last edited by Goosey; 10-12-2009 at 02:03 PM.


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