I need to get up....im so close (improve vertical jump?)

[uppnorthh]

okay......im 5'7, 160 and i can grab the rim......im a 2 footed jumper......im really close to dunking.....im can feel it........what can i do to increase my vert....i need about 4-6 more inches.....should i get jumpsoles....is there any good excercise for a 2 footed jumper.......or should i just loose some more weight....i have about 16% body fat

[abenamer]

Do a google search on one-legged squats. It's recommended by this one trainer for sprinters and soccer players.

[KetoManiac]

Incorprate plyometrics into your workout routine.

[TommyD]

Originally Posted by KetoManiac

Incorprate plyometrics into your workout routine.

Keto's right plyometrics will help increase your vertical. One-legged squats are kinda dumb though, just do both legs. Exercises like deadlifts, calf raises, and normal squats will help increase your vertical. Search this website for a program called "Air Alert" ... it uses basic plyometrics and some other workouts to help increase your vertical (they say up to 29" which is a little crazy) and decrease your 40 time. Give it a look-see!

[Havana]

I read some fairly recent research somewhere where a group of individuals were tested over a period of time (can't remember how long).

Everyone's vertical jump height was measured to get a baseline.

Group 1 did just squats
Group 2 did just plyometrics
Group 3 combined squats with plyometrics

Group 1's vertical jump increase averaged at about 3cm (just over 1")
Group 2's vertical jump increase averaged at about 3.5 cm (about 1.5")
Group 3's vertical jump increased by a massive 10cm!

So, combine plyometrics with squatting to increase your vertical jump. I believe this is very effective because plyometrics are awesome for improving power, and squatting is awesome for improving strength.

Cheers,
Hav

[KetoManiac]

Originally Posted by Havana

I read some fairly recent research somewhere where a group of individuals were tested over a period of time (can't remember how long).

Everyone's vertical jump height was measured to get a baseline.

Group 1 did just squats
Group 2 did just plyometrics
Group 3 combined squats with plyometrics

Group 1's vertical jump increase averaged at about 3cm (just over 1")
Group 2's vertical jump increase averaged at about 3.5 cm (about 1.5")
Group 3's vertical jump increased by a massive 10cm!

So, combine plyometrics with squatting to increase your vertical jump. I believe this is very effective because plyometrics are awesome for improving power, and squatting is awesome for improving strength.

Cheers,
Hav

http://www.exrx.net/WeightTraining/PowerTidbits.html

[abarlament]

Olympic lifters have some pretty insane verticals, for their size. Shane Hamman (5''9, 290-335 I can't remember exact weight) can dunk, another oly lifter who is 6"3 385 or something like that can dunk, but most all of them have very very good verticals, they do the olympic lifts and plyometrics.

Basically, work your fast twitch muscle fibers to increase the vertical. Those who have higher verticals = those who have a lot of fast twitchers.

[TommyD]

Anyone have a good 10-20 minute plyometric workout that I can add to my 3-day split routine?

[CJNY]

Originally Posted by abarlament

Olympic lifters have some pretty insane verticals, for their size.

I have heard this many times but I always wonder: Do they have good leaping ability because they are Olympic lifters or does being able to jump high also mean you can do the Oly lifts well?

[nate]

Originally Posted by Tom_Drahos

Anyone have a good 10-20 minute plyometric workout that I can add to my 3-day split routine?

bump..

(15 characters bites)

[Chain]

Originally Posted by CJNY

I have heard this many times but I always wonder: Do they have good leaping ability because they are Olympic lifters or does being able to jump high also mean you can do the Oly lifts well?

Both. Someone who will excel at Oly lifts will also tend to have a good vertical and vice versa. If you can improve one it will help improve the other.

[barnyard27]

To get a higher vertical you have to do standing parallel high jumps.It's 1 of the only ways.