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.