How do I increase how high I jump??

[Childs]

Originally posted by: Modeps
Squats.

And put the front part of you feet on a step, then lift up and down as far as you can go, for as long as you can do it. I was around 6'1" 185lbs in high school, and I could do every dunk in the book. Not the Jason Richardson stuff...those dunks weren't in the book then.

Just do squats and work on your calves.

 

[spliffstar69]

i remember back in the day using these wired shoes i think it was called strength shoes or something like that.

supposed to help your vert

 

[episodic]

trampoline















jk

 

[Jzero]

Originally posted by: Shanti
You should be able to leg press at least twice your weight.
Leg press of 180 when you are 175 means you can squat and stand up with a half gallon of milk in your hands. Go you!!!

A funny statement, but when you squat, you aren't lifting most of the weight of your legs, and being the largest appendages, they make up a significant amount of your weight.

 

[Childs]

Originally posted by: spliffstar69
i remember back in the day using these wired shoes i think it was called strength shoes or something like that.

supposed to help your vert

Calve raises will do the same thing, but with the shoes you are supposed to play in them, and walk around all the time. Not very cool.

 

[sxftdeep]

Originally posted by: 50
Hello, I want to be able to dunk but I can literally only touch the backboard at most (in basketball). Right now I'm about 6'2" and 175 lbs. I can do about 180 on the leg presses, should I work on my calves more? Thanks

Like Hammer asked, "YOU'RE 6'2" AND YOU CAN'T DUNK?"

Seriously, you must be whiter than an albino.

Go to the gym and start doing squarts for your hamstrings, and presses for your calves. Whenever you go for a jog, wear ankle weights.

Personally, I think that if you're 6'2" and you can't dunk, you should give up basketball altogether.

/edit - So sue me; I switched your with you're.

 

[DT4K]

Originally posted by: Jzero

Originally posted by: Shanti
You should be able to leg press at least twice your weight.
Leg press of 180 when you are 175 means you can squat and stand up with a half gallon of milk in your hands. Go you!!!

A funny statement, but when you squat, you aren't lifting most of the weight of your legs, and being the largest appendages, they make up a significant amount of your weight.

Creative license.

But seriously, most people who don't even work out should be able to press much more than their body weight. 180 for a 175 pound person doesn't sound right.

 

[sandmanwake]

Originally posted by: slycat
wear ankle weights 24/7.

i was into kungfu when i was younger...thats what we did. wear them 24/7. After a few months,
maybe a year or more for some, you begin to not even notice its there. Then when u take em off
u friggin jump over a guys head easy...at least in jumpkicks and stuff..u feel light as a feather.

start light..then move on to heavier weights.

They used the same concept in dragonball and dragonball z.

 

[Jzero]

Originally posted by: Shanti

Originally posted by: Jzero

Originally posted by: Shanti
You should be able to leg press at least twice your weight.
Leg press of 180 when you are 175 means you can squat and stand up with a half gallon of milk in your hands. Go you!!!

A funny statement, but when you squat, you aren't lifting most of the weight of your legs, and being the largest appendages, they make up a significant amount of your weight.

Creative license.

But seriously, most people who don't even work out should be able to press much more than their body weight. 180 for a 175 pound person doesn't sound right.

True that!

 

[SociallyChallenged]

What the heck? You weigh 175 pounds and can only leg press 180? I weigh 140 and can leg press 350...But that usually doesn't have much to do with your hops. Work on your calves. Those are basically the only thing you have to worry about.

 

[Homerboy]

I know lots of 6ft+ people that cant dunk (myself included) and I regularly play basketball quite competitivly too I may add.

Best I could eve do was dunk a Volleyball but that was in HS 13+ yrs ago.

 

[Mik3y]

if u want to increase ur hops by 3-5 inches in 2 months, wear jump soles. u strap them to ur shoes and wear them ALL the time when u run, walk, or etc. they are guarenteed to work. i know cuz i did them. they strengthen ur calves and such. wut sux is taht they cost $100 for a pair.

 

[Aquaman]

Plyometrics

Cheers,
Aquaman

 

[lokiju]

Originally posted by: luv2chill
Ask Jimmy

l2c

LMAO, I was thinking the same thing!

Jimmy's not happy!

 

[dquan97]

Have you considered moving to a planet with lower gravity?

Good one there!

 

[DrPizza]

Originally posted by: dquan97

Have you considered moving to a planet with lower gravity?

Good one there!

The moon would be closer! But, just think, if all those tv shows were true, and there *were* Martians, you'd not only be able to dunk, but you'd be the tallest guy on the team!

 

[obifunkenobi]

http://www.geocities.com/omega_training2000/aa2.htm

do this program or find air alert 3 and do that one. the program is really hard but if you want hops you gotta do it. i did air alert 3 and got from grabbing rim with 1 hand to dunking with 2 hands...im only 5'11" and im 190 lbs

 

[Nelmster]

Wow.... I've read through a lot of training threads on this site and kept my mouth shut. I just can't on this one. PLEASE don't take that arrogantly, but some of these things are going to get someone hurt.

1) Do NOT go jogging with ankle weights.
2) How old are you? Are you done growing?
3) You're 6'2" and 175? With all due respect, and I don't mean to offend, but you are SKINNY. You need to put on some MUSCLE before you worry about all of the fancy strength shoes. Even plyometrics are going to be of limited benefit at this point, but I'm NOT saying ignore them. It's simply that you don't even have a muscular base, yet, to REALLY benefit from them. To elaborate, the National Strength and Conditioning Association suggests that you be able to SQUAT (not leg press) TWICE your bodyweight before you work on the high-end plyometric drills.
4) Run away from the leg press. You need to squat first. And then squat some more. If you have unbelievable recovery ability (i.e., you're 16-20 and have ungodly hormonal levels), do it 3 times per week.
5) Again, not to offend, but freaking EAT! 5-6 times per day. Until you're stuffed. 5-6 times per day.
6) Jumping is NOT all about the calf muscles. It is about the entire posterior chain. This includes the calves, hamstrings, glutes, spinal erectors, and trapezius. That means you need to be doing squats, stiff-leg deadlifts, good mornings, deadlifts, and lunges. For the love of God, don't even attempt to do some of these exercises without knowing what you are doing.
7) Once you have done the above list of exercises for about 8 weeks and are able to do FULL RANGE squats comfortably, you need to find someone to teach you power cleans. That's 2 months of the basics FIRST!
8) Include power cleans in your workout for another 8 weeks. Yes, that means another 2 months. Don't forget you're eating this whole time. A lot.
9) 4 months from now, send me a private message telling me how you're grabbing the rim with both hands.
10) Have fun training, make sure you know what you're doing, and be SAFE!

Sincerely,

Jeremy Nelms, CSCS

 

[virtuamike]

Build up some muscle first. Squats, resistance training, and stair climber. Once you can leg press 2.5x your body weight, switch it up and work on your explosiveness (continuous vertical hopping, lateral hopping, sprints).

I'm 5'9", used to be able to dunk a tennis ball in high school on good days, but even on bad days I could still grab rim. Also used to be able to jump kick the net before I tore up my ACL

 

[Match]

Originally posted by: Nelmster
3) You're 6'2" and 175? With all due respect, and I don't mean to offend, but you are SKINNY.

Hehe. What does that make me then? I'm 6' 4" and 160 lbs. (and I've put on 10 lbs since I stopped growing).

 

[bootymac]

I'm 5'10", 180lbs and I can hang on the 10ft hoops at school

 

[HonkeyDonk]

6'2" here. I can reach a good 3-4 inches past the rim when I only use one hand to grab it.

When I try to grab rim w/ both hands, I can't. I lose so much vertical trying to do two handed grab.

Needless to say I can't dunk a basketball, i just lose too much vertical when trying to hold/balance the basketball (with one hand) while jumping. I guess form of your approach has a lot to do with it.

 

[patrick409]

how close are you to dunking? if you're 6'2", i hope you can at least dunk a softball or something. At the very very least you should be able to grab the rim and hang there. If not, hit the gym. Do plyometrics. You basically want to beef up your fast twitch muscles.

 

[tfinch2]

do toe raises. i am 6'4" and fat but from toe raises my verticle is still 31-32 and i can throw it down pretty nice

 

[FleshLight]

buy a pair of nike shox?