How can I increase my vertical leap?

Question

I’ve been playing Basketball since I was little. I’m an excellent shooter. I can dribble the ball well. I play pretty good defense. However, I can’t jump!

Ok, of course I can jump, but I can’t jump get real high! I’m about six-foot one. I can touch the rim but I can’t dunk the ball. And yes, I’m a white guy. I play ball in the park all of the time and the guys are always joking me for not having any “ups”. I would love to be able to take the ball and throw it down hard in a game just one time and prove that white men can jump!

Answer 1

Hey dude, there’s more to playing ball than dunking! It sounds to me like you have an all around game. And I don’t think being white has anything to do with you not being able to “throw it down”! But I can understand your need to get high. I’ve always wanted to know how it feels to get above the rim. But being that I’m only 5 foot 6, I seriously doubt that’ll ever happen.

Anyway, if you want to increase your vertical leap, there’s some exercises you can do to combine with your natural ability if you really want to “fly with the rest.” (Nike, “Second Coming” commercial). I won’t list the tips, just read the short how-to article.

Answer 2

There are a few things that you can do to increase your vertical leap:

1.) Make sure that you are fit and lean-not too overweight. Even if your calves and quads are strong, you'll need to be able to lift that weight and jump.

2.) Start with the quads. You can do leg extensions with the pulley machine and strengthen your calves. I would say use the triangle method and work your way up. 10 sets of 40 lbs, 10 sets of 60 lbs. 5 sets of 80 lbs for example.

3.) Toe raises/calf raises are another way to do this. You can stand with free weights (say 10 pounds or 15 pounds) and slowly raise your calves until you feel the stretch. Do 10 sets of 10 to start. As you do this, you can increase the speed-but mix in slow raises with fast raises. Your calves have fast twitch muscle fibers which will need to develop explosive leaping ability.

4.) Another thing you can do is walk around with ankle weights. This will strengthen your calves, but also the muscles to the side of your calves as well. Two pound ankle weights should suffice.

5.) Constant jumping is a big help too. You need to practice the explosiveness and apply the actual jumping. If you want to jump with the ankle weights that is cool too.

6.) Stretching-you want to give those muscles a good looseness when you jump-that way you can get the most out of your leap.

7.) Squats-Squats is a way of strengthening your quads. You can do back to the wall, or with weights. I prefer back to the wall, because weights can really wear down those knees.

8.) Fast twich excercises such as jumping rope and STEP-UP will help a lot. Do the step ups-I think that's what got me over the top when I was reaching for the same goal. Why? Your calf muscles need that explosiveness to be honed and developed. Quick jumps, or those tire drills you see NFL players do are a good work out for this.
9.) Don't laugh-but pilates! That will certainly get you more toned and help just a bit more. You'll need not only STRENGTH but ALSO some LEANNESS and being TONED!

10.) Be positive-I know what you want! I too back in HS really was so into touching the rim-and you know what-I did it! A few times, not very consistently but I was able to sky high my jr year before getting out of shape.

Good luck and keep working hard!

Alex

Answer 3

guy i used to be five'eight in jr prime and that i would contact the backboard. Then most often i did anaerobics and leg excercizes corresponding to squats just about each unmarried day for 30 minutes each morning, i had a vertical bounce of 25 then i joined this volleyball league and that i would leap prime!!(28), on account that for your case you'll ought to do sqauts with weights(this can be potent within the mornings believe me!!) Then simply cross to the park and leap round for a laugh. which will particularly aid. Maybe you'll dunk like me, good i'm really not even that well. GOOOD LUCKK

Answer 4

A great way is by building muscle in your quads and hamstrings. This can be done by doing wall sits holding ten or fifteen lb. weights in both hands. Make sure that you stretch after this. Do this repeadedly over a few weeks, and you should see an increase in your vertical. Good luck.

Answer 5

How do you lift more weight when benching, or curling? Repititions. Muscle build up...do jump rope or something. Do toe raisers if you go to a gym. You need leg strength. Put something down next to you on your side, and then jump side to side over it or something. This is just my guess.

Answer 6

let an angry dog chase you to the nearest fence

Answer 7

Sorry that you cant jump...