How to improve speed and vertical jumping?

Question

i play basketball alot and i was wondering if you had any tips on improving vertical jumping and running speed without pills/illagle suppliments.Thanks.

Answer 1

You are trying to train explosive strength which is not mass (although you may develop some mass). Check out plyometrics. Please keep in mind that ankle weights are for slower movements. Faster movements with ankle weights 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... leg extenisions, abduction, adduction
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.
7) Box and line jumps. Jump over a line back and forthe then side to side fast with no stopping or hesitations (or very little).
None of these require pills which is good cause pills have negative side effects and these have good side effects.
Best of luck, happy holidays

Answer 2

well i have a good vertical jump.....the best way to improve ur speed and vert is to do dot drills these will improve ur quickness and that fast first step...next would to do a lot of squats and calf raises and hit that leg sled....i did these all through high school and was known as a high flyer and took my team all the way to state....and of course a lot of running

Answer 3

core strength workouts are the best
a good easy one is to hold a 5-10 pound weight behind your head while you do sit ups
also these
Outside circuit
Crunches x30
Clap push-ups x10
Leg tosses x20
Push-ups x15
V-ups x20
Leg scissors x20 in & x20 out
Push-up toe walks x10
Side crunches x10 each side
Decline push-ups x10
Wrestler’s bridges x5
Single leg squats x10 each leg

Weightroom circuit
Hanging leg raises x30
Chin-ups x10
Roman chair sit-up x20
Dips x15
Russian twists x20
Lunge walks 10 steps

and I hate to say it but pilates is a really good workout

By the way Micheal Jordan worked on his core strength a lot

Answer 4

To increase your vert and speed you have to do explosive excercises. The best of these is the squat, power clean, clean and Jerks, and the deadlift. These are the most painful lifts to do, but are also the ones great athletes live for.

Answer 5

where ankle weights during school and normal walking and also Nike makes a pair of shoes that makes you walk on the balls of your feet all day......also work on you calf's any strength training done to you calf's will improve your jump and speed

Answer 6

Ankle weights during practice. As you get used to the weight you can increase it. And dont wear them a couple of days before game time. Your performance will increase. and practice. practice. practice.