What exercises or workouts can I do to improve my vertical jump?
Posted on November 30, 2009
Im 14 years ancient 5'8" and 118 pounds. I was wondering what can i do to improve my vertical jump. I can jump between 30 and 32 inches already and my standing reach is roughly 7'4". I am just about 1/2 inch away from getting rim on 10'. What can I do to jump higher and be able to get rim and even be able to dunk at least a tennis ball by the end of the year?
November 30th, 2009 - 08:09
calf raises or box jumps
November 30th, 2009 - 09:03
Heavy calf raises, heavy squats, heavy leg presses. Also do plyometrics: box jumps, jump squats, jump and tucks (jump up and grab your knees like a cannonball), and standing under the hoop and jumping up and trying to touch the backboard, (if you can already do this, try and grab onto the hoop), for the lifting, do 5 sets of 3 for 80-85% of your 1 rep max, except for calf raises do 3 sets of 12. For plyos, do a 30 on 30 off ,20 on 20 off, 10 on 10 off, (seconds) and do 2 sets of those. Hope that helps