How can i work on my vertical jump and see results fast?

Question

How can i work on my vertical jump and see results fast?

Answer 1

The most important thing for you to understand is that you should not use ankle weights under any circumstances. I myself have a pretty good vertical. I am 6'1. I can dunk, I thought that those jump soles would help, so I buy them, and its too time consuming. Then ankle weights, I will have many knee surgeries in my future due to ankle weights. They stretch out your ligaments and if you use them just for workouts, I still would not recommend them. I would just like everyone to know this, so they do not need to go through the stress my knees give me on my day to day life. To improve your jump, set a basketball hoop to 10 foot. Just stand under the rim, jump and if your can touch the rim, good. Just do 25 jumps, and 4 sets of those a day. You will see mass improvement after a few weeks. Just keep it up, everyday.  I hope this helps:)

Answer 2

Well doing plyometrics such as squatting down and then exploding up with your arms up load up your muscles like a gun and then fire them and this explosive type of excersise helps because jumping is needed in fast spurts so try those. Also, I wear ankle weights, I think I have only 2 lbs on each leg right now (but I'm a girl) so try getting 5 or 10 pound weights and putting them on for a week or two. When you take them off you feel so much lighter and it at least feels like you're jumping high but I'm not sure if you are or not but it couldn't hurt to try it, seemed to work for me.

Answer 3

get on the steps and and do calf raisers. Or get some moon shoes.

Answer 4

on top of above suggestions,  put ankle weights on.

not nessesary a lot.. .. heavy but comfortable..  ..  walk around with it all day.

Answer 5

Increasing vertical jump comes down to a lot of hard work. No program does the work for you.

What I'm trying to say is that anything you do to train your vert is better than nothing and will benifit your jump ... but it does take a lot of hard work.

Before I tell you what I've done in the past, I want to mention a few things about technique.

Footwork: Get comfortable with the footwork. If your right handed (opposite if your a lefty) it has to end with a small left followed by a big right left heel to toe rocking motion. Practice this untill you are 100% comfortable. Also the faster you are moving horizontally during your hitting approach the higher you will jump.

Arm Swing: I can't emphasise arm swing enough. You HAVE to swing both arms to full extension as if you are trying to grab a rebound in basketball. Swing your arms as aggresivley as you can. It really does surprise how many players are very weak in their arm swing for jumping. How important is arm swing ... I watched a short video by the U.S. Olympic training centre. They studied the performance of US National Team women's player (Keren Kemmner) They came to the conclusion that she was not swinging her arms aggresivley enough. They put her on training program and she increased her jump by 4 inches in a month! ARM SWING IS HUGE IN JUMPING.

Most of these exercises can be done at home without any equipment.

The exercises I did with great results were:

Skipping rope - with or without the rope. Find a cushioned surface if possible. Dont use your calves for this one. Jump and land flat footed keeping your legs always bent to get a great burn in the quads. These jumps shouldn't be any higher than 6 inches.

Calf Raises - one leg at a time on a step. lower your heel as low as it can go then raise to full extension. Do 5 sets on each calf.

Scissor jumps - start in a lunge position ( knee just above the ground, back straight, opposite foot infront) Jump in the air and switch the position of your legs. Jump as high as you can every time. Concentrate on using your glutes for this one. Don't allow your knee to go past your toes on the front leg when landing. Wear kneepads if you tend to bang your knees on the floor.

Quick ups - this a fast calf jump exercise. Jump as high as you can using only your calves. Try not to bend your knees at all. The split second you land, jump again as high as you can. Don't land then jump again, you almost have to start your jump before you have made contact with the floor.

Run stairs - include running every second step, single leg jumping every step. Double leg jumping every second step. increase the number of reps and number of steps jumped.

Sport jumps - Do a few reps of sport specific jumps ie. hitting approach and blocking movements with jumps. Teaches your body how to apply all the work you are doing to your game.

After about 6 to 8 weeks, I started the program over and used weights. Ankle weights worn as ankle weights make for a harder work but not very effective. Your much better off using three ankle weights attached end to end to make a belt to put around your waist. Weights on the ankles make it harder to move your legs but the weight is under the muscles you are trying to strengthen ... weights around your waist are above the muscles you want to strengthen. I bought a weighted vest with eighty 1/2 pound rods so that I could slowly work my way up to 40 pounds.

Hope this helps. Good Luck!

Answer 6

One thing i did to increase my vertical jump were calf raises. first point your feet toward each other with your leg about shoulder width apart. More repetition the better.

For the second one point feet outward and do another set.

And for the last set just keep your foot straight forward.

While you're doing this keep your heels up the entire time. Start off doing as many as you can in a minute and increase the intervals as you become stronger. This helped me gain at least 3-5 inches probably more. Good luck!

Answer 7

Wow, I have read all of the above replies and they are great. Another method I suggest is playing Beach Volleyball. It will not only put your entire body into shape, jumping on sand constantly works your legs. Try doing reps of your approach on the sand. Last summer I played beach and at the end of the summer I stepped onto an indoor court and I felt alot lighter and I was jumping higher. When you are constantly jumping on sand all summer and jump on floor for the first time, you'll notice a difference absolutely.

Answer 8

You have a lot of good answers above this.  If you have access to a pool, you can try conan_rox41 plyometrics drill while in the pool.  Get as low as you can and jump as high as you can.  The water acts as resistance and will cushion your landing.  It will save on your knees and ankles.

Answer 9

Weight training takes a while to help your vert. These techniques helped my vert alot. First, always remember the "double-arm lift". This is the motion that your arms do as you crouch down to jump. Swing your arms behind you with your palms up. This gives you a ton of momentum. Also just do hitting lines for like an hour. I did this every day for a week a few summers ago and my vert increased by about 3 inches