How do I increase my vertical?

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12PackAbs's picture
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How do I increase my vertical?

looking to take my hoops game to the next level, how can I increase my hops so I'm playing above the rim?!

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@ 12PackAbs,

Currently the trend in the training community is to use explosive lifts (e.g. jump squats, power cleans) and plyometric work (e.g. box jumps) to increase an individuals vertical. And while I am not disparaging these methods I think it is important to do an honest assessment of your strength first.

If you have a weak squat and deadlift odds are you are not getting off the ground, regardless of how many box jumps you perform. I would recommend building up any weaknesses you have with heavy squats, deads, glute ham raises and olympic lifts (cleans and snatches) and then slowly progressing to more advanced techniques.

Sprint work, and posterior chain lifts are vital to increasing one's vertical, too.

--scall144

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@scall144

I totally agree with scall. Contrary to popular belief, doing calf raises every day isn't going to do anything for your vert. Total body lifts like squats and deads will give you a much better foundation and explosive lifts like the ones mentioned above will really help get you off the ground. Box jumps are a personal favorite but its hard to hate on any Olympic lift. There's a reason some of the Olympic lifters have the best verts in the world. Did you see this picture?

http://www.oneresult.com/node/1928

Dude gets up there!

baller's picture
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plyometrics are definitely useful when training your vertical, also a proper post workout meal is vital also. A protein shake (f.y.i putting protein in a blender is not good because it oxidizes the protein) after a work out is a great way to buil muscle, also listen to scall^^

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I am a pretty big guy, 6'5 250 pounds, and I can dunk off of two feet with two hands with relative ease. But my single leg vertical is seriously lagging (cannot even dunk) and I have been trying to figure out a good way to improve in this area. Can anyone help me out with this? I wanna fly!

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^i would just start doing single leg jumping exercises then haha
like youre never going to be able to jump high off of one leg without actually practicing jumping off of one leg

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Haven't fully finished this series yet, @cmillscurrie, but really enjoy this dude's writing, and it could be a worthwhile pursuit:

http://www.oneresult.com/articles/training/vertical-jump-program-vol-1

It's part one of a series which could in fact be your fall endeavor.

Good luck and let us know...

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