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

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

    Good Afternoon,

    I'm over 6-foot, almost 18, 87kg and would like to increase my vertical jump & general agility.

    My current routine is as follows;

    Floor-work;

    • 70 Pushups
    • 300 Situps
    Weights;
    22.5KG Barbell

    • 13 repetitions of both exercises, (wrists facing up, wrists facing down)
    12.5KG Dumbells

    Please recommend what I should add/remove from my current routine in order to become a faster, and jumpier (higher jumping!) basketball player.

    I would like to keep most if not all (or more) of my current strength as well as increasing strength directly related to improving my Basketball.

    I welcome suggestions.

    Thanks you,

    Barry_
    Last edited by Barry_; 15-10-2009 at 07:03 PM. Reason: Replaced Dumbbell hammers with Zottman Curl, finally got the name right!





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    I'm no expert, keep that in mind when i say....how are shrugs & front delt raises going to help you jump higher ?

    Things like power cleans, snatches & polymetric work will improve your vertical jump


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    Quote Originally Posted by PowerBuilder View Post
    I'm no expert, keep that in mind when i say....how are shrugs & front delt raises going to help you jump higher ?

    Things like power cleans, snatches & polymetric work will improve your vertical jump
    My current routine is from some rock-climbing strengthening website my brother referred me to, over a year ago.

    I'd like to switch over to a more basketballer orientated routine, with as little muscle/strength lost as possible.

    Any recommendations are appreciated.

    Thank you,

    Barry


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    Squats, Squat Jumps, Powercleans, lunges, burpees, Jumping. Anything that is explosive lower body work


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    ie NOT side laterals


    Get your set/rep scheme right & you'll be on the right track.


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    Wink

    ^What's wrong with my current?

    What are side laterals?

    __________Before Edit__________

    Shouldn't of chosen a desk job

    Hmm, I'll see what I can do.

    Thanks for the advice, please keep it coming!

    Barry
    Last edited by Barry_; 15-10-2009 at 07:34 PM. Reason: PowerBuilder replied just before me!


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    Quote Originally Posted by aussieBaller View Post
    Squats, Squat Jumps, Powercleans, lunges, burpees, Jumping. Anything that is explosive lower body work
    This post is spot on, I don't see the point of doing neck/shoulder exercises when 90% of improvements in your leap will be seen from stronger legs
    6'4", 128kg - Bulking to 130kg by September...

    Recent PB's - Bench 160kg 3x5, Sumo Deadlift 250kg x 1 220kg 3x3, Squat 210kg x 1 180kg x 10, BB Row 120kg 5x5


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    Josh_GTiR
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    You have a Barbell so you should be doing.

    Military Press
    Bear Complex (Judds) See Below
    Sprint Training
    Vertical Leaps
    BB Rows
    Pull Ups
    Push Ups (Variations of the ush up. Wide, close, Medium width)
    Lunges

    [youtube]YEwDSjizzLU[/youtube]


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    ^Thanks... um that video you posted looks a little dangerous.

    Would you recommend I find some free Guest-Pass for a gym and get them to walk me through it? (and other exercises)

    EDIT:

    Most of them I can't do because I don't have the equipment.

    I just tried BB Rows, did 13 repetitions... WOH

    Not sure if I should be doing certain exercises/stretches after it, also how do I make sure I'm positioning my back in the right place?

    EDIT2;

    Did another 20 BB Rows... (22.5KG barbell)
    Last edited by Barry_; 15-10-2009 at 08:19 PM. Reason: See EDIT Lines


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    This subject is dear to my heart. I have 2 boys that play basketball, and I coach.

    Max is 173cm @ 72kg and 17. He easily jumps and hangs off the 10' ring.

    The first exercise you need to do is powerclean, followed by deadlift and squats. Then some push presses or jerks.

    Thats it.

    Nothing you are doing will contribute to an increase in your hops.


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