I dunno why but some1 deleted my original thread. probably cuz it had too much spam in it. so please no more spam in this one and keep it clean by contributing exercises
This thread is dedicated to exercises that will enhance your vertical leap almost instantly. I will post some and if you know anymore please post it and i will accumulate all of them in this thread for easy access.
these are some stretching websites to do for warmups before and after training and some to strengthen foot:
http://www.chinese-holistic-health-...or-runners.html
http://www.orthoassociates.com/feet1.htm
Huge thanks to redsoxfan15 for providing them!
NOT TESTED: this is not tested but i think if you bend your knees when you jump you can get like an inch more. lot of nba players does this.
Luke Lowrey's secret exercise for instant gains: Super Hops
This exercise seems to work and can add 3 inches in a week if used properly. However, it requires Jumpsoles and ankle weights. I dont have any but if anyone is interested, i dont mean consider it, i mean seriously gona do Superhops, pm me for the details.
1. Kneeling Hip Flexor Stretch:
Lunge forward with knee on padded mat. Position foot beyond forward knee. Place hands on knee.
Straighten hip of rear leg by pushing hips forward. Hold stretch. Repeat with opposite side.
This fress up the opposing muscles to the posterior chain and will add about 1 inch to vertical jump instantly.
2. Strengthen The Tibialis Anterior:
This is more of a long term effect but will definitly help you. it's basically working on the shin strength and commonly referred to as the Dorsi-Flexors. Build these & you will add inches to your jump, eliminate shin splints, and improve take-off quickness. The Dorsi-Flexors stabilize the lower leg allowing maximum take-off force.
This can be trained by walking on the heels of your feet without the balls of your feet touching the ground. do this until you feel a burn.
3. Chain activation
Not only does the Posterior Chain need to be flexible so it can lengthen as your Anterior Chain contracts, it needs to be strong.
If your Posterior Chain Anterior chain is not strong enough relative to the Anterior Chain it will limit its explosiveness.
The body does this in order to prevent weaker opposing muscles to be torn when lengthening.
The good thing its it is possible to greatly increase the short term strength of the Posterior Chain by doing some 'maximal strength lifting".
So, just before your vertical jump test, crank out a deadlift of around 2- 3 RM.
4. Rapidly descending into your jump
The bottom line is that the faster you can descend, the higher you will jump. Sir Isaac Newton's 3rd Law of Motion supports this statement. It states that for every action there is an equal and opposite reaction. Knowing this, we can conclude that the faster we can descend into our jump, the faster we can take off. This translates into an explosive, jaw-dropping jump.
In order to perfect the descent, you must set up in the perfect position. Your vertical jump position should resemble that of an Olympic diver standing on a diving board. Your arms should be fully extended over your head, eyes looking upward to where you'll be jumping, your back should be slightly arched and you should be standing on your toes. This position puts all of your muscles on stretch and sets you up for an explosive descent. Remember that an optimally stretched muscle can contract faster/harder.
Start the descent by throwing your arms down to your hips. As the arms fire downward, your head/neck will flex forward as your trunk and knees flex as well. In the bottom position, your hands should be slightly behind your hips, trunk flexed slightly forward and your knees bent at about 15-20 degrees. (Don't get too caught up with the angle of your knees. Always remember that the angle of knee flexion is NOT as important as the speed in which you descend.)
5.“Pogo Jump” Warm-up
A pogo jump is performed by jumping off of the ground by just springing off your ankles. While you’re in the air you want to dorsiflex your ankles, a.k.a. “pull your toes up”. You also must prevent your heels from ever touching the ground. The key to this exercise lies in your ability to keep your knees locked while jumping and landing on and off the ground, as well as spending the least amount of time on the ground as possible. Be sure not to flex at the hips, either.
Your whole body should remain in a perfectly straight line, with the exception of your ankles dorsiflexing while you’re in the air. We do both low and high pogo jumps in our warm-up. The technique remains exactly the same except for the height differences, of course. Low pogo jumps should be performed for speed. You only want to jump about 1” – 2” off the ground, but try to perform as many reps as possible in the required time. The goal of the high pogo jumps is to get as much height as possible by just springing off of your ankles during each jump. Pogo jumps are an incredible exercise that trains the Achilles tendon for elasticity. This will help to prevent ankle injuries as well as increase explosiveness. Here’s the warm-up we use…
A. Low Pogo Jumps – 3 sets of 20 seconds, rest 30 seconds between each set
B. High Pogo Jumps – 3 sets of 20 seconds, rest 30 seconds between each set
NEW! 6. Waveloading
Here is another good instant vert. Trick you can play on the nervous system. Load your body with some weight before jumping, like say jumping with a medicineball. What happens is your body will recruit more motor units in the working muscles, allowing the work to seem much easier when you don't have the weight because you are now using more of them! This trick works with any exercise & is great for breaking plateaus.Another variable to this method is what i call an "unloading jump". To perform this all you need to do is grab a pair of 10lb dumbells(or any weight) hold them at waist level, quick step up to the rim to do a rim jump (counter movement jump) at the peak of crouch just before you'd take off for the rim drop the weights and blast off. The science behind this methods is that when you load the eccentric contraction with more weight than the concentric (jump) you will be able to create more force.One set of 5-10 reps with this new drill will give instant as well as residual leap increases! (thanks a lot to redsoxfan15 for contributing this!)
NEW! 7. Proper jumping techniques
Bilateral Jump Technique
These 4 phases are:
1. The approach or jump-stop phase
2. The countermovement phase
3. The rising phase (or ascending phase)
4. The takeoff phase
The first phase is the approach phase. This is the phase where you build up speed and run towards your take off point and it involves a jump stop. If you simply run towards the basket at a high rate of speed and then try to jump off of both legs you’ll instinctually perform a jump stop without even thinking about it because you’ll have to quickly stop and gather yourself to jump. To do this you’ll naturally execute a little “mini-jump” just before you replant to gather energy for your big jump.
The next phase of the jump is the countermovement phase. This is the point just prior to take-off where you quickly drop down to pre-stretch the muscles and gather energy. The quicker you drop down and come out of your countermovement (or ¼ squat), the more force you buildup, the less horizontal momentum you waste, and thus the more potential reflexive force your body will put out during the actual jumping phase. If you pay attention to the best leapers you’ll usually notice that they tend to descend very quickly in their countermovements and they don't use a whole lot of knee bend. In fact, the main visual difference that separates those with an elite vertical jump from those with an average vertical jump is the rate of speed at which they descend in their countermovement. The good thing is that you can quickly become better at this with practice.
The next phase you’ll want to address is the rising or ascending phase of your jump. As you begin to rise (ascend), you should straighten your legs in a smooth manner. Don't try too hard. The more you can relax the more reflexive muscle contribution you’ll gain. Don’t try to be too quick here – doing so will probably just tighten you up and actually cause a loss of power. You can add the intensity at the end, but for now just try to stay smooth and relaxed as you rise.
The final phase I’ll discuss is the final takeoff phase. Just prior to leaving the ground you should then concentrate on driving off the balls of your feet and your toes with as much power as you can muster. At this point you should literally try to drive holes in the floor through the balls of your feet. If you can learn to do this correctly you can gain up to 3 inches on your jump within a week. It takes a bit of work and concentration so it's essential you master the first 3 phases before you try to do this otherwise you'll screw everything up. What happens prior to this point should be smooth and relaxed with a gradual buildup of force that culminates with an explosive push-off through the balls of your feet.
p.s. this one was basically copy and pasted from vertcoach.com
-Instant Vert Gains-
Re: -Instant Vert Gains-
sorry i ran out of work limit
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