6'5 170 lbs basketball player senior in high school looking to get stronger and add explosiveness to legs?

Question

anybody know any excerises i can do with the weights to strenghten my wings,my core, lats.. excerises that will increase explosiveness in my jumping ability, overall speed and coordination....??

Answer 1

run stairs and do squats  

Answer 2

6'5 and only 170 wow that's really skinny man you need more weight for  to play in the post so well just lift weights do squats calf and toe raises and lunges and run stairs.

Answer 3

If you're 6'5" and only 170 I'm really not interested in helping you.

That's just ridiculously skinny and pathetic.  

Answer 4

The best training for improving leg strength and your vertical jump is called "explosive" training. Many NBA players use it and other Athletes who require leg strength. As the name suggests its a very fast paced movement.

Squat Jumps: Set yourself up for the basic squat position, lower yourself parallel to the floor, hold and then explode straight up leaving the floor and thrusting your arms upwards. As you land bend your knees back into the squat position and explode again. Continue for 3 sets of 8 repititions. (or what you are comfortable with)

Russian Lunge: (Essentially lunge jumps, similar to squat jumps but in the lunge position.) Place one foot 3 feet in front of the other and lower your body until your foward thigh is parallel to the floor. Quickly push yourself backup and spring off the floor, landing with the opposite leg foward. As soon as you land, lower yourself back into the lunge position. That's one rep. Then repeat. (This exercise is in fact used by Dwight Freeny of the Colts)

Once you find the exercises easy hold dumbells or wear a weight vest to increase the resistance.

Anything fast paced and explosive that causes stress in your leg muscles will aid in improving your leap. Other basic exercises like calf raises are also good.

Also, simple jumping exercises to improve futher is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.

Personally i don't like things like the leg press and other machines. though everything i just metioned and free weight exercises i find work the best but you won't really need weights for the exercises I mentioned until you really start to get stronger.

To best work your Lats chin-ups (pull-ups) are best. Dumbbell rows are also great.

Ok, for your speed, coordination and for further exercises for improving your jumping abilities I would strongly advise you go to nike.com and follow the links for Nike SPARQ Training. It's in both the Basketball and Football sections. The training program is great, and the videos explain everything.

Hope Iv'e helped

Answer 5

I'm an elite track athlete (sprints, long/triple jump)

while you strengthen your core, make sure you strengthen your BACK. they need to be decently balanced, because with overdeveloped abs and underdeveloped back muscles, you're inclined to lean forward. simply find some stairs/chair/etc.  and put your front torso (tummy down)/upper body on the elevated surface adn then lift your legs up. then, as with all exercises which are easy, make them difficult. switch to have your lower body on the chair/stairs (legs secured by something /someone else - be creative) and use weights to lift your upper body up, and down. you can prob find a bunch of videos online for stronger back.

also, for core, do exercises which involve balancing. I'm going to assume you're off balance (as everyone always is unless they are gymnasts/figure skater types). so a quick test/exercise is to go into a correct push up position and lift the opposite leg and arm (so left hand and right foot on floor/ right hand and left foot) and then take some weights and use your lifted hand to lift the weight. Lift the weight in all directions (simultaneously strengthening rotator cuff). this is obviously better than doing simple bicep curls or any exercises that don't require much actual effort.

mix balances with dynamic jumping. also, make sure not to use two weights -- just use one to cause an imbalance, which forces your body to balance. since unbalanced muscles have to work roughly 15 times harder to balance, its a faster and more efficient workout as well.

agility ladders are nice. if you s***w up, make sure you start over until you can control your movements. train evenly, dont favor a foot. use tiles or anything else to subsitute. chopsticks. whatever. make sure your upper body is relatively relaxed and you lean forward a bit. if you are tense, you're doing something wrong.

jumping with weights is effective too, but it could just be jumping technique. for example, you should jump off your weaker leg so you can block with your stronger leg. so that's why if you're right foot dominant, you jump off your left, so your stronger right leg can drive up and block to get max air.

overall speed is relaly running 30 m/shorter sprints again and again. this is more explosive endurance training for soccer adn such. i'm not sure if you would need this however, after progressing doign otehr exercises.

theres a bunch of videos probably online, but plyos and core/back training are key.

most exercises can be done at home until they become easy. then you need to amp things up.

sorry i'm not elaborating further, but the main point is plyos and core/back. you should feel yourself standing straighter and applying more force to the ground.