What's the best product for improving your vertical leap?

[OuT KasT]

Hey I just wanna know what would be the best product for improving my vertical leap. I'm 19, 6 foot tall 75kg. I just really wanna touch the rim or even better to dunk.

I've heard ankle weights don't do much and can make you more prone to injury. On the other hand I've been on www.jumpusa.com and found out about jumpsoles and I'm willing to buy them.

But I just wanna know if any one's used jumpsoles and what effect they gave.

[Ty-Land]

If you look hard enough you may find the Verticle Jump Bible (i think that is what it's called) online in a pdf file. It's pretty much a training program that increase your vertical over a few weeks. Going to give a go over the summer!

[CMJ3]

Air Alert 3 i think it is now, just use any air alert, search it in google.

Also your 6ft and cant touch the rim?? im 6-0 and i can dunk pretty easy.

[Laxation]

i can dunk pretty easy.

You and the rest of the forum

OutKast - the best thing Ive found is just to jump when I play basketball in my driveway every now and then to try and grab the ring.
I never used to even be able to do it at home (slightly shorter than proper ring) but now I can grab proper height rings... It was pretty slow, but with my knees its the best I can do
Im about 6'3" if it matters...

[koberulz]

i can dunk pretty easy.

You and the rest of the forum

it's possible...i could pretty much dunk when i was 5'11" last year. my vert has since all but disappeared though.

[Laxation]

i can dunk pretty easy.

You and the rest of the forum

it's possible...

Im not saying its not possible to dunk at that height... I just find it 'amusing' that around 90% of this forum can dunk

[Fenix]

I don't support using programs like Air Alert, simply because they tend to put a lot of pressure on you knees in a very short time (a month) without even prepairing you for that kind of training. I'll say what I always say: do proper strength training in a gym (train for explosivness and train your entire body, not only biceps and chest. Core muscles are especially important), have seperate training sessions for flexibility, eat healthy (lowing your BF% can do wonders for your vertical) and play a lot of basketball. With time, your vertical will improve and you'll get your body in shape. Then you can start training plyometrics, but don't over do it. It can really fuck up your knees.

And the most important thing: getting in shape and improving athleticism is or at least should be a long term process. All those quick solutions a la Air Alert only hurt your body and don't last for too long.

[CMJ3]

Dunking isnt about how high you can jump, its how to use your jump to its full potential, getting as low as possible and pushing off the floor as if you were going to fly.

There is a difference between dunking normal and in a game, i tired in a game once and failed miserably, simply because of fatigue etc. I have only been dunking for around 2 months but i did Air Alert and that made my legs much stronger so i could get higher, before i did the program i could only touch the board so it helps. Also after you have finished the program dont go trying to dunk straight after, you need about 1-2 weeks to fully rest then you will be refreshed and you will be able to jump much higher.

[---]

Yep, CMJ is right. Air Alert II was probably the best workout I have ever done. When I started it I was 5'3, 15 yrs old, Hardly ever getting backboard. I had to pull out after week 8 with a knee injury, but after it healed I was getting pretty close to the rim. When I hurt my legs the second time round, I was off basketball for a very long time, and I "forgot" how to jump. I have to pretty much re-programme the way I jump, and its frustrating as hell. My legs are still very strong, but the way I jump doesn't let me use that strength. I'm still working on regaining most of my jump.

After 8 weeks and a knee injury, I gained probably 6-7 inches.

[Cornerthree]

I was doing Air Alert III lately, but stopped after week 4, cause of my knee injury, couldn't play basketball for a few weeks, but after I healed I'm continuing it, and currently I'm in the 8th week.
I noticed some improvement, but not as much as I expected.

[CMJ3]

I noticed some improvement, but not as much as I expected.

:

you need about 1-2 weeks to fully rest then you will be refreshed and you will be able to jump much higher.

[koberulz]

that doesn't sound right. you do the workout for 4 months, and your vert is permanently increased? waiting two weeks doing nothing would decrease you vert.

[---]

koberulz, you know how when you work out it "damages" the muscle fibres and when they repair they are even stronger?

Thats what happens with AA. You need to rest for a week or so, with minimal jumping so your legs can regain their strength. If you try playing basketball throughout or immediately after the Air Alert workout, your legs are stronger, but get fatigued very easily. When doing the program, you actually see quite a drop in your vert around 2/3rds of the way in. After the week of rest, your legs are tronger, more explosive, and your overall athleticism is higher.

[Oznogrd]

as i believe fenix said, plyometrics is your best bet...gyms/explosiveness strength training programs will help your vertical leap...also as stated, dont overdoit, those kinds of workouts are high impact so dont do them every other day..1-2 a week, the rest do cardio/ other strength...

[JaoSming]

taking time off def increases your verticle leap. (in case you guys didnt know I played 2 years in college) We'd always screw around after practice dunking and stuff and it was always a lot easier after a good 3 day rest.

I have yet to do an actual jumping program, all I did to increase my vert was run and I used to be able to touch 3/4 up the box. I own a pair or jump soles and have yet to use them.

[cyanide]

Plyometrics, weight training, and rest days in between

[KIG1]

Weights involving your legs work a bunch. Use some of the machines and go every day that you can. Helps me all the time.

[Oznogrd]

KIG1, if you go for weights all the time, you are gonna destroy your hips knees and ankles...ALWAYS take a day off in between weight workouts...you can workout, just make it low impact: Running, biking, swimming etc (you can get some killer cardio swimming)

[Zoom]

Hye outkast, tell us what you choose to do because I'm going to try out Air Alert II this Summer since I have heaps of spare time...

A question to everyone else: I'm also thinknig of starting to go gyming, would adding muscle to my frame affect my hops/quickness? And if I go gyming, air alert and running to improve my fitness, would that be too much on my body even if I schedule it properly?

[---]

I have an idea. Why don't a few people from around the forum record their workout and how they are doing in a thread. I will start AAII in a couple weeks and record the results each week if anyones interested, after all, I lost alot of my athleticism through injuries and need to regain it.

[Zoom]

I will keep track of my own progress too and if I do successfully complete it... I will post bout it... I will even tape myself attempting to dunk now and do it again in probably 20 weeks time

[CMJ3]

I just started going to the gym and i just focus on running, chin-ups, and cycling. If your not over 18 i wouldnt do any weights, it just damages your muscles the best way is lifting your own body weight (chin-ups) that doesnt do any harm.

I plan on doing air alert again over the summer as i wanna get better at blocking rebounds.

[Jugs]

Steroids.

[Flash 3]

i can dunk pretty easy.

You and the rest of the forum

it's possible...i could pretty much dunk when i was 5'11" last year. my vert has since all but disappeared though.

But weren't you on Roids last year

[koberulz]

no.