What are some ways i could improve my vertical jump?

Question

i am 15 ,143 lbs., and 5/7 and i can get 3/4 a way up the net to to rim and im a sophmore and im trying to dunk by at least basketball season wich starts in october

Answer 1

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.

For further exercises for improving your jumping abilities I would 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. This will give you exercises that will aid more in the overal jumping ability, compared to vertical jump.

Hope Iv'e helped

Answer 2

loose weight, don't ware shoes

Answer 3

At your age the best thing you can do for your athleticism is start doing squats. Make sure you do them explosively so that the strength you gain can transfer over to sports. After you develop a strength base, you can start doing other types of training. Read this http://jumphighest.blogspot.com

When I was a sophomore I added 8 inches to my vertical in less than two months doing squats, calf raises, jump squats, and two plyometric drills twice a week.  

Answer 4

I looked at a video of Michael Jordan and he said himself that he doesnt know the physics of jumping but he said when he was a kid he used to just practice trying to dunk and he rode his bike alot. Just practice your jumping and trying to dunk, stuff like that, but dont focus to much on jumping, because there are plenty of guys out there who can dunk, but the ones who just concentrate on dunking wont be able to play for ****, so then there will be no need to be able to dunk.

Answer 5

Why do people always ask this same question?

Answer 6

I agree with the first person the answer this question.  

Answer 7

i've seen some good results with this:

wall sits

regular jumping

net touches

squats/hands on head

'', hands in front

squats holding a weight plate

squats with bar behind head

ankle weights with jump rope

tip toe raises

power rebounds

palms on ceiling

i found most of this online

hope i helped ;]

Answer 8

leg lifts, hip sled, and most importantly toe raises