Hey guys, I'm only a small guy, and as such need to get as much spring in my legs as possible when attacking corners and so on. Currently, I can jump about 30cm maximum , but would like to get to perhaps 40cm by the start of my new season. I'm going to be using the miCoach plyometrics I think, but I could do with some help. Any advice on how to improve would be great, Jon
Plyo's are a must for vert' height. You'll also want to strengthen your legs, core, every important muscle to generally increase your strength, as muscle strength helps with every movement you make. If you already have good base strength (You've already got a bit of strength from previous gym work), you should be looking at maximum strength training. This type of routine will give you absolute power, helping your vert' and explosiveness. It involves very low reps (1-3 reps), and is the type of training power lifters use. Generally, in the lifting world, low reps = strength and little hypertrophy (muscle growth) and higher reps = lots of hypertrophy but less muscle strength. Keep in mind that whenever you surpass 12 reps (roughly), you'll be training muscular endurance, which is not what your looking for considering your goals. Maximum strength training should be done with very high reps to keep within that 1-3 (ish) rep bracket. You should be really struggling on that last repetition. More advanced plyometric exercises include depth jumps (probs the best), bounds, and frog jumps. - Give these a Google.
Make your run to the near post on corners and crosses. Get there first so you can see the ball with no one in the way. You don't have to out jump anyone. So your size does not matter.
Very good advice given by Impossible6 in the first reply to this thread. Weightlifting is the best way to increase vertical jump as it leads to increase strength. An increase in strength combined with pylo's will increase your power. But weightlifting is key. Doing low reps (3-5) for 3 sets of lower body lifts with heavy weight ( 80-90% of max) will do wonders for your vertical and speed. Some good lifts are squats, deadlifts, Romanian deadlifts, single-leg (Bulgarian) squats, step-ups, and lunges. Look up videos of these exercises on the internet if you are not familiar with them. However, don't do all these lifts on the same day! I don't many people whose bodies would be able to handle that kind of volume!
I play basketball and I've been doing leg workouts with weights lately and noticing my vertical leap get higher each time I play. What I did was bodyweight explosive squat jumps for numbers of reps, weighted calf raises, and dumbbell squat jumps. Maybe it will help you too
Interesting.. I might have to give plyometric exercises like those a try. I think I might start with a leg press at the gym first and then move onto squats. I need to develop some strength from weights initially before squats. They're a compound move so leg press seems to be the way to go.
Nonsense. If you want to get better at an exercise/lift, then you have to do that exercise/lift. If you want to get better at squats, then squat. You can start light to get your form correct, then add 5 lbs (2.2 kg) every time you squat.
From someone who has played for 20 years, and has been heavy into fitness as well as training people for 8 years, this is a very solid suggestion. Plyos are definitely a must for working explosiveness and fast twitch muscle fibers. One exercise that has always helped me, was box jumps. As your legs strengthen, you'll steadily notice your box jump heights increase. Good luck
Squats are ok, preferably the front over the back. In my book, it is better to go with single leg movement like split squat, or lunge, or step up.
Good advice given my dejan and impossible. Strength training with basic movements in a safe manner and plyos are the key. Here is a good one with tons of tips for jumping higher by a guy with a 40 inch vert standing: http://www.empoweredathletes.com/interview-with-frank-yang/
Agreed. This varies by individual but improving both maximum strength and power will get the quickest improvement for athletes who relatively new to strength and power training.
