Increase vertical jump!?!?!?

[service]

Hi, all. I am looking forward to increasing my vertical jump. I'm 5'8, 133 Lb. and I got about a 24 inch vertical jump. I tried plyometrics, but I see very small results and then they go away, but after a week my jump comes back. I have about 2" inches till I can dunk on a 9.3 Foot rim. I don't know what I'm doing wrong. Maybe sprints will help me get faster and jump higher. Any ideas? Thanks. :

[cursor]

Consider the muscles used to perform a vertical leap. Watch the action (slo-motion a DVD recording) and analyze the transitional movement.

What kind of exercises do you include when building your lower body?

[service]

I read that the vertical jump is a complex movement of all the muscles in the body. I don't know what to do..... thanks!

[luke.w]

all I know is that most olyimpic weightlifters,throwers and some powerlifters have some sick verticals:

[service]

Working out the muscles like weight lifting, can improve the vertical jump, but only a minimal. You have to have elasticity in the muscles. The fact is that the more FAST TWICH muscles = Fast and High Vertical Jump. Most fast or quick people have crazy vertical jumps.

[tim_mcf]

Do jumping squats.

[luke.w]

Originally Posted by service

Working out the muscles like weight lifting, can improve the vertical jump, but only a minimal.

You have to have elasticity in the muscles. The fact is that the more FAST TWICH muscles = Fast and High Vertical Jump. Most fast or quick people have crazy vertical jumps.

a minimal yes, a minimal to what your lifting.......increase ones clean and jerk year after year, and then an increase in the vertical????

hence, a olyimpic weightlifter or thrower lifting weights as fast and explosive as possible using to entire body, cleans,jerks,snatches and Tims' jump squats plus some other movements.

[cursor]

Originally Posted by tim_mcf

Do jumping squats.

NOT good for the joints. Instead, consider weighted box jumps. Gradually increase the box height and/or the weight amount. Only jump as high as you have to in order to land on the box like a cat. STEP down ... don't jump. Um ... and make sure that the box can easily handle your body-weight + the barbell weight (or dumbbells, or weight vest).

Start light! Don't trip!

[tim_mcf]

Good point, Cursor, I wasn't thinking about the landing, just the takeoff.

[Sethius]

read my post?! XD lol i had one a few days ago about it as i'm into free running and street acrobatics,

dude if you want to do a dunk do BLOCKING! you'll get rocket high!! here's a tutorial. (need windows media) it's about acrobatics and front flips but it works with verticel jumps..

http://www.extremetricking.com/teami...lockingtut.wmv

[Sethius]

ok instead of some people downloading the tutrial and i have free time i'll describe it,

blocking is like throwing a ball at a 45 degree ramp, the ball travels forwards at a speed then bounces and go high
.............................^
.............................^
.............................^
.............................^
.................\ ..........^ ......^^^^^^^^^^^^^^
...................\ ........^ ........3 Ball Flys That'a Way
.....................\ ......^
Ball hits Ramp>> \-------------------------------
......2.................\ ......<<<Ball Flys That'a Way 1
..........................\



So what You Do You RUN and Then Stick Your Feet Out At 45 degree's To Your torso and then Fling your HIPS yes HIPS (not Body) HIPS up, if you fling your body all your power goes into the floor and is lost you fling your hips and your body goes UP! so thats a VERY basic idea about blocking all gymnasts acrobats and olympic pole volters etc. use it! so if your really interested look at dogen tutorial XD

Loren

[service]

Do BLOCKING??? You mean like blocking a shot?? Anyways... I don't know where I'm going to get a plyometrics box, I'm broke! I read before that weightlifting only helps beginners that are starting out training. But I don't know what you mean about those jerks and cleans, I have no idea what those are. I got good training shoes, they take some of the impact off of my joints. Plus I once used that machine, where you sit down and push forward with your leg, I did about 500 pounds. I don't know if that's really good or what, but it looked good to me. Thanks!

[service]

OH hell no. I'm not made for BLOCKING. and plus where the hell am I going to get a ramp. hhahaha. Naa man. I can't do those flips and stuff. But I know I'm going to increase my jump very soon. THanks all.

[cursor]

Originally Posted by service

Do BLOCKING??? You mean like blocking a shot??

Dude ... did you watch the WMV demo that he previously posted? (Apparently not.)

[Sethius]

it's REALLY easy and just make it a vertical jump with no twist. stop thinking about jumping and use muscle memory to jump you'll get higher with that anyway!