Tips po [to improve leaping ability]

[1D4LV]

eto serious....

just try to regularly incorporate explosive routines in your work-out.
you need to develop your calves kasi eh. if you need more information on this, PM me. i'll try to give you detailed examples.

i remember when i was around 17-20 years old, i can dunk with both hands, both hands kasi maliit kamay ko. di ko ma-grip ng maigi yung basketball.

pero ngayon, i can't even reach the net... hehehehehe. puro posisyonan and low post na lang....

[NazQ]

Baka makatulong..


By Bill Foran, CSCS Miami Heat Strength and Conditioning Coach

STRENGTH
Strength exercises are slow, controlled movements. The best strength exercises for increasing the vertical jump are squats, lunges and step ups. These are the best because they are compound movements, which work the knee joint and the hip joint at the same time. Let's take a look at each of these exercises. It is very important that you understand how each is performed, as described below.

SQUATS
Squats are the best exercise an athlete can do for strength if it is performed correctly. If not, it can be the most dangerous exercise. When working with young athletes, I see that 9 out of 10 squat incorrectly. This will lead to injuries, not improved athletic performance. The two main problems are: an excessive forward lean of the upper body (which can cause low back injuries) and excessive forward movement of the knees (which can lead to knee problems).

The key points of a good squat are:

* athletic stance
* the bar across the upper back (on traps and shoulders, not the neck)
* the chest out and the back tight with a slight forward lean
* the knees stay directly above the feet at all times
* sit back deep to parallel, keeping weight on the heels

Before attempting squats, have a trained professional analyze your technique to make sure it is fundamentally sound. Concentrate on technique, not how much weight you can lift.

STEP UPS
Step ups are performed with dumbbells and a step-up box or bench (usually 16 inches - 18 inches high). Standing in an upright position holding the dumbbells, you step up on to the box or bench at the height that would put your knee at a 90-degree angle. Do 10 repetitions with one leg and repeat with the other.

LUNGES
Lunges can be done holding dumbbells or with the bar across your upper back. Standing in an upright position, step as far forward as possible with no forward lean of the upper body until your front knee is at 90 degree angle. Then step back to the original position in one step. Do this 10 times with one leg, then 10 with the other.

Steps and lunges complement squats because they work each leg independently.

POWER EXERCISES
Power exercises involve explosive quick movements. They include power cleans, plyometrics and weight box jumps. Let's take a look at each of these exercises.

POWER CLEANS
Power cleans are a very advanced technical exercise. It is one portion of the Olympic lift, the clean and jerk. I highly recommend assistance from a certified strength and conditioning specialist (C.S.C.S) before attempting power cleans.

PLYOMETRICS
Plyometrics are very explosive bounding, hopping and jumping drills. They bring together the strength and speed components for increased power. Plyometrics must have maximum effort for results. Practicing maximum vertical jump will increase vertical jump.

WEIGHTED BOX JUMPS
Weighted box jumps are a form of plyometrics. A quality box jump should be heavy duty with landing area of 2 feet by 2 feet. The box should be 16 inches to 32 inches in height based on one's ability. You hold light dumb(bells in your hands (start with 5 - 10 pounds) with your arms straight throughout the exercise. Stand in front of the box and jump as high as possible landing softly as possible. Step down and repeat for 3 sets of 10 jumps. This should be done twice a week. Never land with your hips lower than your knees and always concentrate on each jump. (Bruised shins hurt!)

With consistent, proper training, I have seen young athletes increase their vertical jump by 6 inches in one summer. Good luck with your training and may you fly as high as Mike!

[empy]

i did this before also. in theory you have to develop both the strength of your legs, but more importantly, what's called your 'fast-twitch' muscle fibers. you develop leg strength with weights, and fast-twitch muscle fibers with jumping exercises like plyometrics, playing weights and jumping drills.

imo weights will not mess up your knees as long as you do the proper stretching before exercising, and make sure you use the weights on your belt or a vest, instead of the ankles. oh, and make sure you don't blow an ACL or something :hihihi:

i never was able to get up that high though - i'm 6 feet tall and at best i could dunk with one hand. part of it is genetics i think...i could leg press 500 lbs, did 30 minutes of plyos a day and still couldn't really throw it down, while my black teammates who were as tall as me could windmill dunk.

pero wala naman sa dunking yan - at my height i focused on being the best ballhandler on my city league team, and was content to share in the spotlight by dishing to my teammates who could dunk i also worked hard on the amateur 3-pointer....after all, a dunk is still only worth two points ;)

[mbeige]

seated calf raises
leg press
leg curls
develop your core muscles pa (parang Dwyane Wade)

tapos kung fit ka na, plyometrics..

Agree ako dito, especially plyometrics. Don't forget progressive resistance.

Don't forget to stretch and warm up before and after your workout!

[Chip]

Hinay hinay lang sa explosive leaping muna. Develop your muscles first and focus on exercises that strengthen your joints.

When I was in college, I could reach the ring (which was surprising considering that I'm only 5'5). Feeling Spud Webb ako non.

In one game I was really pumped and was leaping like never before. On one particularly easy lay up, inisip ko "subukan ko nga kung gaano talaga kataas kaya ko". Upon take off, I felt a sickening snap in my left knee and landed in pain.
Turns out I tore my meniscus, which required very expensive surgery.

Kaya ngayon, dinadaan ko nalang sa gulang, este, diskarte sa court hehehe

[BoEinG_747]

bakit karamihan ng high leaper ang papayat ng legs or hindi naman malaki ang mga muscle sa legs(ewan ko ba si Jolas)

[rsnald]

mas mataas tumalon mas malapit sa disgrasya...
lalo na pag kamador ka ng team ninyo ..
naku ikaw paborito tirahin ng kalaban

OT
totoo ito... nung kalakasan ko pa.. ako minsan ang designated hatchetman sa mga games. lagi pinapatira ng simple sa kin ng coach kung sino iskorer at mataas tumalon... eksampol... apakan sa paa pag rerebound... angklahan sa balikat, etc. etc.

BTT
alam ko hindi lang thigh muscles kelangan i-develop para tumaas talon. kelangan din ng uppper body strength - abs and pectorals... at least yun sabi ng PE teacher namin dati ;)

[BoEinG_747]

OT
totoo ito... nung kalakasan ko pa.. ako minsan ang designated hatchetman sa mga games. lagi pinapatira ng simple sa kin ng coach kung sino iskorer at mataas tumalon... eksampol... apakan sa paa pag rerebound... angklahan sa balikat, etc. etc.

if ever mag ka roon ng Tsikot basketball EB
ill make it sure we will be on the same team

[chain]

just make sure na tama ang form mo when doing those exercises. kungdi, baka ma-injure ka pa.

and like what others said, ingat ka na sa laro.

[wren]

easy...just stick your tongue when you jump.

[theveed]

[CLAVEL3699]

nung varsity ako nung high school and naging national player ako under 17 yrs old nakapaglaro ako sa qatar and we won the championship that time. considering im only 5'3 and 15yrs old.

training namin nun is sa swimming pool maglalakad kami back n forth. Kung kaya mo na maglagay ka nang weights sa ankle at baywang.

Sa exercise nato lalakas leaping ability mo saka body control.

Our coach teach us more on jaworski style of play. U dont need to be tall and leap high kailangan may gulang ka at sobra ka magulang nagturo sa amin nun si D nose.

Kaso di na ako nakapaglaro nung college naka 1yr. lang akokasi lagi na ako bangko kasi nadisgrasya ako sa sobrang yabang at lakas ko tumalon yun sinahod ako kaya ang kanang tuhod may metal plate pa kaya umiiyak ako pagdecember at tag ulan kasi sobra sakit nya. Hindi ko na napaalis yung metal plate kasi nakalaman na.

[jasprit]

Sori to hear bro CLAVEL3699 yap i agree that wala sa talon na sa diskarte ang paglaro ng basketball. SArap ksi feeling of dunking the ball WHOW i never thougth that improving your vertical leap is hard agree ako kay bossing
boeing747 bakit karamihan ng matatas tumalaon manipis tuhod? And sori for my ignorance but what is plyometrics? thnx sa inyung lahat

[ILuvDetailing]

jasprit: nasa genetics yan, tignan mo sila T-Mac, Vince Carter, Lebron James, etc. ang papayat ng binti pero ang lalakas tumalon.

[Mamar]

Ok naman cguro genetics nyan ni jasprit ang tangkad eh!

[theveed]

Well, basic physics siguro, if you're lighter, you'll need less energy to propel yourself...

I'm like Barkley at 40, thick muscular legs with 6" vertical bweheheh :D

[BoEinG_747]

And sori for my ignorance but what is plyometrics?

Plyometrics is a type of exercise that uses explosive movements to develop muscular power. It may be used, for example, to improve the effectiveness of a boxer's punch, or to quicken the throwing ability of a baseball pitcher.

Power is when strength is converted into speed. The ability to convert strength to speed in a short time allows for athletic movements beyond what raw strength will allow. Thus an athlete who has strong legs and can perform the freeweight squat with extremely heavy weights may not be able to jump as high as another athlete who is not as strong but can generate more force in a much shorter amount of time.

Plyometrics allows an athlete to develop more power because of the way muscles work. For a muscle to cause movement, it contracts; this is known as a concentric contraction. There is a maximum amount of power with which a certain muscle can contract. However, if the muscle is lengthened (eccentric contraction) just prior to the contraction, it will actually produce more power. This effect requires that the time between eccentric contraction and concentric contraction is very short. It is theorized this extra power is due to the muscle gaining potential energy much like a stretched rubber band. This energy dissipates rapidly, so the action must be quick. The process is frequently referred to as the "stretch shortening cycle", and is the underlying mechanism of plyometric training.

Most exercises involve a muscular contraction that starts off rapidly, but decelerates suddenly before the end of the repetition. For example, lifting a barbell involves jerking the weight quickly into the air, then bringing this motion to a sudden halt. Plyometric exercises are characterized by the lack of such a decelerative phase. They are open-ended movements into free space. Other animals take advantage of this effect; one is the kangaroo. If a kangaroo needed to use 100% new energy to contract its leg muscles every time it jumped, it would not be able jump very far consistently. However, because of the muscles' ability to store energy from the jump before like a spring, the kangaroo only needs to use a fraction of the total energy in the jump.

Physical educators have long used various plyometric apparatus—including medicine balls, and Indian clubs. One plyometric exercise involves catching and tossing a medicine ball to an assistant while the exerciser lies on his back. The triceps and chest muscles work both while they are lengthening (catch phase) and while contracting (toss phase). The clap press up is another example of a plyometric exercise. Plyometric exercises carry increased risk of injury, and should only be performed by well-conditioned individuals who are under supervision

[empy]

guys yang panggugulang na yan is no joke. mawalang galang na po, but that is horrible sportsmanship, an extremely poor example for those who watch you play, and VERY dangerous to the guy you're playing.

in the playgrounds where i learned to play kapag nanahod ka wala nang usap-usapan pa...rambol na kaagad yan at siguradong uuwi ka ng duguan :twak: and if the opposing coach instructed his player to do so, he would definitely be banned from the league, have his ass kicked, or both.

i broke my ankle on one of those 'sahod' plays. if i could walk after it happened i definitely would have broken something of the other player if i could. kung nangyari sa akin yung nangyari kay Clavel i probably would have done a lot worse in retaliation afterwards.

sorry for the OT. and ingat lang po tayo on the b-ball courts

[ILuvDetailing]

ditto commish, very very dangerous.

clavel sorry to hear about that, ouch.

i was never a leaper so kahit sinahod ako eh medyo mababa lang babagsakan ko

Seriously, if you can jump you better know how to land... Samboy Lim, one of the greatest players in the PBA didn't land very well as a result he had virtually had every injury possible from head to foot, one of the more serious injuries was when he was undercut by I think Jojo Lastimosa, he had a severe concussion and a broken shoulder, he almost died on court. Naguusap pa kaya sila ni Jolas?

[BoEinG_747]

IMO si Jolas ang isa naging mautak na player sa PBA.
aside sa napangasawa niya ay si Butchik Cysip..hehehe

noon PABL days nito wala rin takot lumipad ito ganon din ng sa Cebu pa madalas mag laro ito ,at saka mejo payat pa sia noon at mukhang adik puro daredevil drives din madalas gawin kasama pa Utol niya (di sumikat...DANNY) Mama's Love owned by Lhuillier...team nila noon
Pero ng lumipat sa PBA mejo unti unti niya binawasan ang mga delikadong moves .at na develop niya mga perimeter jump niya sa ALASKA..
kaya hanggat nag retire wala tayo nabalitaan nag karoon sia ng serious injury .sa thigh injury lang sa pagkaalam ko kasi malaki masyado mga hita...