Do ankle weights increase speed and vertical jump?

Question

I'm thinking of investing in ankle weights.

I want to be able to jump higher, and get quicker.
I
f I play basketball for every other week with ankle weights and run a mile with them, will my speed and jump increase, or will it just hurt me?

Answer 1

Ankle weights are for slower movements. Faster movements can tear the soft tissue or lengthen them which is something you do not want at all. I would say don't do it. You will jar the weights hurting your legs. Use the ankle weights instead to strengthen your legs with raise in four directions (abduction, aduction, front, back). If you want to jump higher I have a few exercises that I have seen work for myself and other basketball players... heck you can do them at a B-ball court.
1) Jump straight up and touch the backboard as many times as you can. Rest and repeat. This helps explosive speed. Try to jump higher as you go. Add a ball if you want. If you can, mark your progress. Do this double legged, and then try one step and up. If you are too short, just jump up till you can hit the board or something low to hit.
2) Skip across the length of the basketball court. Do it once trying to skip as high as you can. Do it again trying to skip as long as you can and repeat. This should be done fast. Once again you are building explosive strength.
3) Do calf raise with weights or at the very least on the steps. After you are strong enough do calf raises with one leg and switch.
4) Do squats... add weight with fewer reps and more weight, etc. You are building explosive strength... something you need. Do not let your knees go over your toes or you may develop some issues (many).
5) Don't just jog for basketball... It is an explosive sport. If you want to jog try this instead. Go to a track. Sprint (fast as you can) 100 meters then jog at a 7-8 minute mile pace 100 meters then sprint 100 meters, jog 100 meters, repeat... Increase your 800 sets as you get stronger. If you can't go to a track, do this at the court or outside or someplace.
6) Do other leg exercises...
7) Remember to run backwards! This way your quads get work too!
8) Oh, yea do some leg curls... while squats do work the whole leg, you don't want to blow a hamstring...Quads and Hams should be within 20% of strength of each other. Typically the quads are 20% stronger. Your quads (front leg muscles) should not be stronger than that as you can tear your hamstrings. Careful.
6) Jump rope... well that just really helps your cardio... but you can get fancy by doing double swings (requiring a bigger jump)and crossover, requiring a change and such. Mix it up. Watch Rocky IV for inspiration if you like (the library should have a free copy available on VHS or DVD).
Best of luck.

Answer 2

Ankle Weights For Basketball

Answer 3

here is what I found.
You need to first video tape yourself running the 40(yrd) what you will be measured on.
Then you need to correct any deviation in running form , say how your arms and hands are moving in conjunction with your legs. How your feet are being placed while you are striding.. The key here is to have your feet plant in as straight line as you can. the practice for this is to run on a line that is found on any playing field (baseball, football etc) the point is to start slow (many reps) and gradually increase speed. This will "teach" your feet to PLANT correctly.

Now your hands and arms.
Your hands should be held very loosely like your going to open hand slap someone. While running your hands need to be held vertically perpendicular to the ground(thumb up, and pinkie toward the ground) the process of moving the arm and hand should fluid.
The key here is to "whisk" the ear on the respective side.(yes your hand should be that close)
On the down stroke of your arm you should drive your arm down as hard as you can.

Now for the weights. To answer your question "YES" ankle weights will increase speed BUT BE CAREFUL You should NEVER ( I cannot stress this) go past two percent (2%) of your body weight. NEVER (you activate different muscles) and what you will do is after learning the proper way to run (video taping) you will run 10 - 40"s as fast as you can ( do not worry if you get tired and it seems that you are running slower the last few ones)
Run every other day with weights run for endurance rue and Thursday On Saturday you will do static stretching (ONLY ON SAT) Do not buy into the hype that you should stretch every day this is a big fat lie.

Before you do any of this you should get a base time (Using on "your movement" technique or digital what ever you can afford.
Do three or four test to get a good barometer of your ave speed.
Do not test for the next month
TEST AFTER THE MONTH. CAN GUARANTEE YOU YOUR SPEED IS GREATLY IMPROVED

Sorry to all who said weights don't work they will if done as I said

Answer 4

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Answer 5

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Answer 6

How To Use Ankle Weights

Answer 7

I badly sprained my ankle about 3 weeks ago. I was in a hurry going down the stairs, lost my balance and landed on a bad side of my left foot, causing my left ankle to be stretched going on the inside. The first 48 hours were excruciating and the pain was un-believable. I've never had a serious ankle injury before.

So I immediately treated it using the RICE method. The following day, the bruising and swelling were so horrible. I found out that I got a second degree sprain and immediately panicked after that. I had a football game on that week and it been looking forward to it because I've been training for rt. I had teammates that had similar injuries and it took them months to fully recover, some of them stopped playing altogether. So I kinda had a short-term depression because I can't imagine myself not being able to run and play sports anymore.

Because I was so desperate to recover again, I contacted a lot of people that I know who do sports and asked them if they had similar injuries. One friend of mine, from the boy's football team in my university, told me about H.E.M. Ankle Rehab. I got a copy 4 days after I got injured. I immediately read and followed what was instructed and felt improvement on the first day. I was able to walk a bit, but I was in pain.

A couple of days after that, the swelling and bruising were subsid-ing significantly and on the fourth day, I was walking comfortably again. Although I've had felt a bit of stiffness, I continued doing what was instructed. My sister was surprised that I have recovered this fast. I told her about this book and was shocked on how effective the procedures were. I'm just so happy that this book was shared to me and how effective it is.

Heal your ankle fully & fast?

Answer 8

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Training with ankle weights and any weighted gear, such as shorts and vests, increases your air resistance and adds muscle. Pretty much makes you quicker when you take it off, as you get used to moving at higher speeds with it on. Obviously not right away.

Answer 9

yea it does. When you wear it for the first time you'll feel yourself a bit heavy bfore runnin nd jumping.. but when you keep on practicing with it, you'll get used to it.. once you get it off from you.. you'll see a drastic change in your running speed and vertical jump.. I've experienced it and that's y I'm insisting on it..! Good Luck :))

Answer 10

It will work to increase your speed a little, if you do sprints, not long distance. It can increase your vertical a little but nothing dramatic and nothing of nitice for a while.

Be careful.