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MAC709 · #1 (**permalink**) 08-19-2008, 05:56 PM

I really need to increase my vert. Can someone tell me how to do this or give me a link to a program. I don't want to spend any money and the only equipment I've got is 2 20lb weights, an exercise ball and a chin up bar. Please help.

34Waleed34 · #2 (**permalink**) 08-19-2008, 05:57 PM

Vertical jump bible .. VJB
Look around this site man

MAC709 · #3 (**permalink**) 08-19-2008, 06:14 PM

The VJB looks good but its not free. Is there another way to increase my vert or a way to get like a free sample of the VJB or something?

the.dream.34 · #4 (**permalink**) 08-19-2008, 08:10 PM

if you look on the internet you will find it.

Dbackle · #5 (**permalink**) 08-20-2008, 06:03 AM

Since you can't get in a weight room to do squats and dead lifts, try 1 leg squats. You'll probably need to hold onto something at first. These can get you strong just like regular squats plus they improve your balance and stability, which is probably needed coming off that injury. Try to find at least one other strength exercise to do. 1 leg straight-leg dead lifts, lateral lunges with those 2 20 pounders held above your head, pushing a car, something. Along with that do some light plyometric and agility drills. ankle bounces, line hops, speed ladders, box jumps. That should help you return to your preinjury form. Eventually you're going to need to get in a weight room to keep improving, though. You're 14; you should be in high school coming up; your school's gotta have a weight room.