Training to jump higher
By erwinadrian
@erwinadrian (109)
Canada
July 20, 2010 9:36pm CST
Hey guys,
I'm just wondering if any of you guys did some kind of training to increase your vertical leap. I'm only 5'9 158 lbs, and the highest I can touch is about 3-4 inches below the rim. I've tried different training I found online such as plyometric training, core training, jumpsoles training, and even the simple ones such as skipping rope, squatting, and jogging. However, I haven't had any significant results. I only gained about 1 or 2 inches max, and that's only 3 or 4 inches below the rim. I'm not sure if I didn't do the training properly, or I didn't train hard enough.
Is there anyone that did these kind of trainings and had good results? Or is there anyone so gifted who can touch the rim without even practicing? Please share your personal experience and motivation with me. Thank you.
3 responses
@taiwanlife (745)
• Philippines
21 Jul 10
Jumping on the trampoline also helps.it trains the muscle memory to get the feeling of jumping high.
@taiwanlife (745)
• Philippines
22 Jul 10
Take at least 10 min on it then try on the ground for the same length of time.just keep interchanging the two.try jumping up and down in the swimming pool too.it strengthens the jumping muscles without pressure on the back and knees.good luck man!
@erwinadrian (109)
• Canada
23 Jul 10
Thanks for the suggestion! I never thought of that kind of practice. 10 mins on trampoling and 10 mins off. That sounds interesting I'll give it a try. Also, swimming pool training is not something that I normally do, so it might be a good way to train legs. I'll just need to try it and keep looking for different training methods.
@erwinadrian (109)
• Canada
22 Jul 10
I've tried going on trampoline. But after I got off the trampoline, my legs felt weird. I felt like not being able to jump anymore. Is there any special way to train on trampoline?
@BLD367 (142)
• United States
21 Jul 10
To dunk you need explosive strength in your legs. The most common way to do this is through plyometrics. They are exercises done by sprinters. There are many videos on pylometrics on You Tube so you can get an idea what they are like.
Dunking is hard. It will take a year or two training to get to that point. It can be done though. Another advantage also by doing this type of training is you will become a lot faster and have better balance.
You can also develop explosive strength through squats but it is a little different. What you would want to do is go down slowly and bring yourself up as fast as possible. The faster the better. You almost want to throw yourself upwards. Obviously, you need to be careful when doing this.
@erwinadrian (109)
• Canada
21 Jul 10
Thx for the suggestion. what I've heard about squats is that you need to be able to squat 2.5 your body weight. Of course you won't be able to do that instantly, but start with light weights first and work your way up. Do you think this training is useful to jump higher or just to strengthen your thighs?
@BLD367 (142)
• United States
23 Jul 10
Weight training is good, but really you want to develop fast twitch muscles more than anything. You really want to train more like a sprinter. Weight training will make you stronger but not necessarily give you that xplosive stregth that is needed to dunk.
@erwinadrian (109)
• Canada
23 Jul 10
Wow thanks! I think I know what I've been doing wrong all this time. I usually does a lot of squats. At the beginning I can do it in normal pace, and later on during the latter sets, my legs got tired and I only do it slowly. After I read some other posts I kind of know that you need to do faster squats to develop your explosive strength. I'll give it a try.
@tonibuttah (21)
• United States
6 Sep 10
You have to do plyometric training. Get JUMPsoles. They help. Also you have to be explosive going up to the rim. All this will help in jumping higher.
