it should be ok, but add deadlifts in. other than doing leg extensions to train your quads, do hams excercises as well. must be balanced in your legs. dont forget upper body

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age: 13
height: 5"2 / 157cm (dream height 175cm)
weight: 80 pounds/ 35kg
standing vert: 24 inches (never trained before)
running vert: 25 inches (same thing above)

aim:
1.standing and running vert 30+ inches
2.get the vjb
3.become a centre in my school team cos the tallest centre we have is only 170cm ... dots

I don't know your exact stats, training experience, or other activities, but since you're a beginner, my advice:


The vertical jumping bible is easily accessible over the internet, do look into it before starting out, read it through all the way, certainly helped me get the basics of vert training down.

Depth jumps with weights is a definite no no, especially for beginners, stick with the basics and there's no need for the leg extention yet (if ever).


So what should you do, other then get your knowledge straight?

Start eating right!
You'll soon figure out recovery and diet are just as important as doing some silly squats, I have no idea if you're overweight, too skinny or the regular body type so I can't give you any advice here, but I'm pretty sure you have no idea what you should be eating to start becoming an athlete.

Trainingwise:
Start off with a high volume of reps and sets.
Focus on Technique, film yourself over and over again, go lightweight and get a groove for the (full) squat and deadlift.
Don't go all heavy just because you want to get in the air as soon as possible, form a base for your future strength training by doing a high amount of repetitions.

If you REALLY need the inches a.s.a.p. do some light plyos (I'm not praising AA here, but a couple of weeks done correctly could boost your vert quickly) and work on your jumping technique, it won't help you that much in the long run, but it could keep you happy untill you've collected all the required knowledge.


Get your search or cash on for the Verical Jumping Bible (and the extras), it's readable and contains everything you need to know for now.

i recommend the vjb. get 100 posts and request it

The two most important things would be quads and hams/glutes The squats are good. You may do calve raises if you want. But you should add either deadlifts or glute ham raises (or NGHR). Don't do weighted depth drops. And there is no need for the machine if you are already doing the above mentioned exercises.

VJB is great. But there is plenty of websites etc.. with help for your vert. If you go to http://higher-faster-sports.com and read all of the articles and Q&A then you will have a very good idea of what to do.

Also if you go to the vertical jump website in my signature there is a guy that you can email and he will help you set up a vertical program.

just exactly what he said
and don't just put exercises together and call it a program because (especially) for beginners, you should have a program that tells you how to do everything and even how many reps/sets to do them.
So try and get your hands on the vjb (with 100 posts/40 dollars)
but if you dont want to then just make sure you include deadlifts, squats, and possibly glute ham raises (i think thats what their called)

Thanks for the help

Last year i actually trained performance for a year and actually used glute-ham raises/ depth drops with weights quite a lot, before i started training my vert so i have those exercises down pat.


Would plyos include the exercises in Air Alert 2?

http://www.geocities.com/appman909/A...cAdvantage.pdf

not a bad program plus its free
sence you dont have 100 post try this

You sure it's legally free? , thanks for the link
BTW, how is this program against VJB? Is this one for more advanced athletes?

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I will dunk at the end of this season

it looks pretty good
as long as you are lifting and recovering (and doing some plyos) then you'll more than likely gain inches on your vertical