Will 1000 calf lifts and 500 squats a day for the next month help improve my vertical leap?

Question

I'm really trying hard to increase my vertical leap and my friends have told that this will help a lot. opinions will be greatly appreciated.

Answer 1

It's a bit overkill. Especially if your gonna do it everyday. You need to give sufficient time for your muscles to rest so as to repair the muscle fibre. For example, if you do 1000 sit-ups everyday, you won't develop as good abs, as someone who does balanced, restful training.

Instead, 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.

Answer 2

are you doing this with weights? because if so your muscles need time to heal as well. So if it is with weights do every other day

Answer 3

yah def m friend did the same thing but less spuats and lifts and he can jump pretty high

Answer 4

i will be at your funeral cuz that, my friend, is insane. you will be miserable. try plyometric training...jumping excercises...

Answer 5

prob not....just tire out ur muscles

Answer 6

ughhhhhhh, i hope so!!!!!!

Answer 7

yea

you can do other stuff like walking around on your tippy toes to strengthen your calves

squat jumps

and jump roping

Answer 8

YES!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!