How do i increase my vert. leap?

Question

5,10" and i can get my fingers over the rim to my 2nd knuckle.

i was wondering if there is anything that can target my legs

and eventually increase my jump.

and i'm white which don't help anything.haha =p

Answer 1

you need bigger calves for basketball and jumping and you need to work your calves out every day

do 4-5 sets of 10 repititions and do 2-3 exercises everyday

heres a work out to go by:

monday/wednesday/friday

donkey calf raises

standing calf raises

seated calf raises

tuesday/thursday/saturday

standing calf raises reps of 15,12,10,8

calf raises on a leg press

and you got to remember to do alot of weight

Answer 2

Think about what you are actually trying to improve and what muscles are involved.  You need to improve your STRENGTH and SPEED by working on your QUADS and CALVES.  Those are the two major muscle groups that you use when jumping.  You need to be able to project your body as high as you can, at a fast pace.    

The best way to improve your vertical is to train those muscle groups with weights and to actually perform an exercise that would give you the full range of motion (ROM) of a vertical jump, therefore training the same muscles.  

You can do wall jumps, you basically stand with your side to the wall, focus on a point on the wall about 2 ft (more if necessary) above your reach and try to touch that point.  Do this for 1-2 minutes as fast as you can.  Switch sides and repeat.

Box jumps will also help because you are performing an explosive jump.  When you jump off of the box, make sure you are performing a full jump instead of just hopping off.  

Running up bleachers and lunges will also help.  Remember, you are supposed to train the muscles you will use by using the same/similar ROM as what you would perform with a vertical jump.

As far as weight training goes, olympic squats, sitting and standing calf raises, and leg press will train the quads and calves.

Answer 3

Squats, jump rope, uphill running

Answer 4

there is an excersize that you do you have to jump to the side with your arms out and knees bent practice this everyday you must also focus when taking your leaps

hope this helps and i think this is 4 basketball so good luck with that

Answer 5

Try practicing jumping with ankle weights, and then when you take them off you should be able to jump higher. =]

Good luck.

Answer 6

do alot of plyometrics i play ice hockey and leg work is all we do haha. squats are great but if you use the LEG PRESS that'll build the muscles you need to push off the ground and get farther up building your fast twitch fibers, believe me

hope this helps