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Basketball training help

M

madhops22

New member
Are there any basketball players out there? Even better, are there any pro trainers out there? I need some help...I want to add 8 inches to my verticle jump by June...If you could give me tips on what exercises I should be doing, etc I would appreciate it. Also, how do you "train yourself to jump higher"? I know there is a psychological aspect in jumping, how is it done? I see all these advertisements in basketball magazines saying that they can help you improve your jumping abilities...I don't want to spend tonnes of money on something that could be a fraud.

Any help is much appreciated!

Madhops
 
Go to www.elitefitnesssystems.com and encorporate the band and chain training into your squat routine. GM's, deads, and overhead presses might help too. Sled dragging could be something to consider also. Of course...lots of plyo's and jumping in general.

B True
 
madhops22 said:
Are there any basketball players out there? Even better, are there any pro trainers out there? I need some help...I want to add 8 inches to my verticle jump by June...If you could give me tips on what exercises I should be doing, etc I would appreciate it. Also, how do you "train yourself to jump higher"? I know there is a psychological aspect in jumping, how is it done? I see all these advertisements in basketball magazines saying that they can help you improve your jumping abilities...I don't want to spend tonnes of money on something that could be a fraud.

Any help is much appreciated!

Madhops
Click to expand...

If you will give me a day or so....I can find out exactly what you can do to really really increase that vertical. I used to play ball and my coach had us doing some exercises that worked wonders! I'll look it up for ya, okay? :)
 
Explosive training???

Do you know of any specific exercises I should be doing? If you have any links or any more info, I would appreciate it.

thanks!

Madhops
 
here there are some explosive lifts in here as well as some gifs on how to perform them. look under powerlifting exercises. are you on a team? do you have a coach? you might want to check out some jumping exercises as well. box jumps. flag jump(I think you just jump in one spot trying to reach above your head). sprints? not a ball player here, but I thought I'd throw something at you.
 
My sister is a vball/basketball player and she has had much success with explosion squats.

Take a video of yourself jumping as you would on the court and then study your range of motion as you jump. Most athletes dont even come close to parallel when they are on the court. Therefore, when you are doing your squats, you do not need to go parallel---just go down as far as you do when you jump and then explode up-- some jump, some dont. just make sure you dont lock your knees out when you finish the lift and get a weight that is 'comfortable'--not too heavy. My sister is a high school senior, she is 5'11"--150 lbs and she does (115 x 12-15) x 5.

You also really need to work on your hambs---rip em up on the leg curls. Many athletes trying to add highth to their verticle still neglect their hambs. I have Amy do super sets on leg curls. that is one set x 10 with one leg then the other leg x 10 then the first leg x 8 immediately after with no rest, then the other leg x 8. Do 4-5 sets of these.

This with your other supplemental leg lifts coupled with plyometrics as listed above will add to your verticle. You will get out what you put in.

I have talked to many college coaches and they all said the best way to jump higher is to jump. they all said this--every one.

So do your plyometrics until you cannot stand and you will add to your leap.

good luck.

HM
 
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u should look into getting the book
"high powerd plyometrics"
or
"jumping into plyometrics"

both of them have mad exercises and specific programs for b-ball and or vertical leap
 
ya i ball in t.

ya where do you play i might know of it have you ever heard of scarborough blues thats how i play for.
anywaz, plys are the best for quick jumping but you also need the explosiveness to for power training.
some plys im doin right now are i go down in a squat as far down as i can and i jump up as high as i can and as far as i can and go down in a squat as soon as i land and dont touch the ground with my hands.
calf raise but you have to be vary precise about how you do it. quality! and some basic jumping stuff just quick jumps.
if you want i can send you air alert if you want email me. that really help after that i was dunking (im 5 9)but your vert will decrease after you stop it you will have gained some but some of what you have gained u will lose.
 
I am really wondering how it would affect you if you took a light jumpstretch band and hooked it under your feet and across your shoulders/neck and played a basketball game....or part of it. Just wondering if it would help your rebounding, jumping, etc... It would strengthen your body from the neck down.

B True
 
Buy some strength shoes. I used to be a mad baller. I played in the national semi-finals for hoop-it-up when I was in college. I got those strength shoes from a friend and did the plyometric routine that comes with it and I added 14 inches to my vertical in about 4 months. 34 in to 48. Also made me a lot faster. Train shoulders hard. They have a big effect on jumping and running. Avoid those jumps where you squat all the way down and jump as high as you can and leg extensions. Those will tear your knees up. If you have access to one of those trampoline basketball games those are also excellent for your vertical. I've seen hundreds of people get great results with those shoes. If you do the excercises you will add AT LEAST 8 inches.
 
ninja

are you talking bout the shoes you can buy in th slam magazine.
and have you ever heard of ppl jump on a high jump mat. i heard that is great to.
 
personaly expierience: i used strength shoes for give or take some..maybe a year.. saw zero results.. once i stopped using them and training explosive\core lifting program and plyometrics i doubled my vertical.
 
rgosit

So your saying you did the plyometrics with the shoes and got no results but did the plyometrics without the shoes and got results? Doesn't sound right to me. You can't just wear the shoes around and expect results. My vertical never dropped after I quit using them either.
 
ninja i dint just ware the shoes around.. i followed there plyo program to the T..saw nothing. And actually prior to that i was doing other plyo workouts..including the jumpsoles workout with them...

once i took the shoes off and did my plyos then i saw results..
 
www.jumpstretch.com

look on their page about bands, then scroll down to where it says something about explosive training.

B True
 
b fold the truth said:
I am really wondering how it would affect you if you took a light jumpstretch band and hooked it under your feet and across your shoulders/neck and played a basketball game....or part of it. Just wondering if it would help your rebounding, jumping, etc... It would strengthen your body from the neck down.

B True
Click to expand...

Someone already thought of that big man...

http://jumpusa.com/elastic.html
 
Explosive Squats, jump squats, power cleans and sprints

Once you can squat at least 3 times your bodyweight then add in simple two legged plyometrics working up to, single leg plyos and then depth jumps


Off course droppng bodyfat gives much easier gains :)

One exercise that helps a lot for me anyway is rebound tip in drills - shoot a freethrow and deliberately miss it so it skims the ring and boucnes around, then explode for it then jump stop from 2 legs and try tip it in or dunk it if you can :)
Works great for increasing ingame explosiveness, especially your first step speed, jumping and rebounding anticipation skills. Its kinda like a game specific plyometric drill. Do as many as it takes
 
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Even getting absolute strength strong on squats can help a lot, because then your bodyweight is so light compared to your leg strength. There is a lean 5'9" bodybuilder I know here, who can grab the ring on a two legged vertical jump and can get his wrist 3 inches above the ring on a run up one lgged take off, with the ball in his hand. But he can't dunk it because he doesn't have the technique down yet to keep the ball under control at the peak of his jump :)

But he's built like house, and when you see him you just don't think he has the ups to get there, but he does.
 
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I personally like the free throw drill. I actually do them a lot when I am practicing by myself.

I am about 5'10" and 28yo and I play bball at work once a week. There are a couple younger, slimmer and taller guys than me out there that actually play/played organized ball. I outrebound them like there is no tomorrow. People are amazed by my rebounding ability, I can't shoot for beans and I don't really think that I have great hops, but I bounce like a MF'r. I can get the rim on a good day, but like I said, I can jump 2 times to one persons one.
 
Your just like me gamewise! Except I can get my whole hand above rim on a vertcial jump and I'm inch shorter :)

Just like you I can't shoot jumpers, but I can out rebound 6'4" guys and post up and get my shots in close or tip in rebounds :D
I'm currently dieting down so, once I reach 5% bodyfat (currently around 14%) I'll be owning the rim!
 
I was at maybe 18-20%bf about a month and 1/2 ago and it was winter so I wasn't balling all that much.

I am now down to about 12-15% and my hopes are back. Feels great. Now I just need to get out to the court more to get above the rim.

I was thinking about throwing in some explosive squats with light weight so I can get really ABOVE the RIM. I know I am 28 and have never done it, but I have never really worked out before either.

I am naturally a soccer player/goalie, but it is hard to get a pickup game of soccer going where I live. My legs all my life have been programed for straight power and there was really no need for super hops. I am changing that now. I mean shit, I was punting a soccer ball over 80 yards when I needed to.

I love both sports and I just got out of soccer so I need to get into BBall a little more seriously. Goalie is tough on a body and I was getting really beat up.
 
coolcolj

what are you doin to lose your body fat percent cuz im 59, 58 iv dunked like twice i got small hands but i cant jump. so if i get alittle vert ill be able to cram. i recorded my fat %it said i was 18 but thats not right but iam around 15 so want to get to the most 8. can you give me some advice on how i should as a baasketball player!
thanx
 
Just cut your calories and play basketball. J/K

Are you working out?? How can you say that you are 5'9" and dunked a couple of times and can't jump?? That's pretty good hops if you ask me.

If you are working out just keep doing it and drop your calories. You can do many different diets to drop your BF% and they are mostly centered around what YOU want to do. Take a look at the diet board and you will surely find a diet that fits your needs.

Pretty simple really!!! Drop your BF and if you are REALLY dunking at 5'9" without hops you will surely be putting on a show.
 
I have a thread in the diet section where I'm documenting my progress. The diet I use is a bit on the advanced side for maybe you guys.

So I suggest just drinking 1.5 gallon of ice cold water a day, helps move some fat because your body will fight to stabilise the body temps, cut all junk food, eat more smaller meals a day. Replace starchy carbs with more veges. find out what you can eat to maintain your weight, and then just eat a tiny bit less. If your losing more than 2 pounds or 1kg a week then your losing a lot of water and muscle.
You gotta hit the weights, extra muscle burns extra calories, but you may actually gain some weight from this, as long as its useful muscle though then it will be of an advantge. Train for power, and not size. When you get strong enough start jumping around with some dumbells at home, or even better get some of those weight vests and jump around.
And start doing interval sprints - this will help you burn the fat and build up your legs and calves too!

Just don't starve yourself though - I've been there and while I lost lots of weight my vertical stayed the same, but my one legged jump did improve. You don't want to lose any muscle

I've read that as you get leaner, there is less friction from intra-musclar fat, so you gain extra power from that too.
Anyway my theory is, for every 2 lbs of fat you lose, without losing any muscle, you should gain at least 1 inch on your vertical.
Just strap a 2lb weight on yourself and jump, sure makes a difference doesn't it? :)

One interesting thing I've noticed, if you squat heavy for a few reps, and then jump imediately after the squats like within 10 secs, you can actually jump higher than normal! Your legs feel like they have extra kick from the stimulation.
 
i dint say i dotn have a vert

like my vert is nice and i like this diet your talkin bout but im only 15 i dont want to do anything that will stunt my growth cuz im serious bout ball. my team is really good theres a guy on my team that can wind mill, and everything he is my hight. so compared to his vert mines ok. but ya so just when im playin justwear an extra two lbs. will this effect my shot.
 
so ya i dont want to cut my calorie intake to much. and i heard if i lose fat % i will lose strebght some one on this board said that.
 
If your 15 I wouldn't worry about any of this, just play and jump a lot, that freethrow tip in drill will do wonders. Do that a couple times a week for 15-30 mins and you will improve! I added a lot of vert doing just this exercise, and that helped me do double and triple pogo jumps very easily ala Rodman. Makes you get up there quicker off the ground. Anyway I model my game after Barkley so I love rebounding and low post stuff :)

I also do lots of backboard or rim tap shots in practise, trying to get maximum height on my layups and tap the backboard or rim everytime I go up. Even when I'm under the ring after a rebound I'll try jump as high as I can and tap the board when I shoot it. Just conditions you to jump at max power everytime you jump. Yeah also try and block every shot your defending with max effort, even if you can't get there. Just one more thing to condition your muscles to explode 100% everytime. A lot of vertical is due to technique and nerves. Just have to teach your body to explode, fire off every single muscle cell, think yourself as a piece of dynamite!


You will only lose strength if you lose muscle and sap your carb stores. So don't starve - lose the fat slowly and you will be fine. But since your 15 I wouldn't bother at this stage, unless your really fat.

Training with 2 Lbs attached won't affect shot if its placed in the right place. There are some tight shorts you can buy with sleeves for weight attachments on the thigh area, that won't affect your shot but will affect your layup technique. I would only use it when your training for vertical and rebounding power at the end of a training session. When your practising your shot I would take it off. But then again its like making your muscles get used to a heavier bodyweight, and when you take it off, you feel a lot lighter! :)
 
thanks man ya i did air alert beofre have oyu heard of that. i think its really bad ion the knees cuz you do plys everday hard to.
so do you have any other advice for my game. im a two guard i do alot of rebounding for my team to i love jumpin up there with the big guys and ripping the boards down from 6 something guys. so anyother advice would be great.
thanks
but ya im not fat you can see my abs and everything but i measured my fat % and it said i was 18. does that make sense
 
Yeah I have Air Alert 2 and a few other programs I borrowed from my friend, he bought a lot of them. I'll say one thing, most of them are scams! I guess lots of kids want big verts, and will pay the bucks for anything that will give em that.

Air Alert2 is real bad. It makes no sense, since your made to workout everyday. Your muscles only improve when you rest, and jumping creates a hell a lot of stress. Air Alert 2 is good for shin splints! If you haven't jumped a lot, it will improve your vertical a bit, but power weights exercises, basic plyometrics, lots of jumping and tip in drills that are much better for that.

If you can see your abs, then your bodyfat is definitely not 18%! I'm at 14% bodyfat now and I can't see my abs :)
Your probably closer to 10% maybe a little lower. It can be different for everyone. I store most of fat on my waist and butt.

For a 2 guard, I guess you will need a fast first step if your slasher type. Good dribbling and ball control skills too. That tip in drill will help your rebounding, timing for grabbing boards and your first step explosion if you take off as fast as you can after you throw the ball up to the rim. Hmm can't help you much there, since I've always played more like a power forward with dribbling skills - since my jumper is broke, I've always been a post player, I thrive on a power game, bumping up on people down low :)


For you I guess you should be like Mike :D
 
tru thanks man. someone on here was telling me i should take xenadrine or something like that what you think.
thanks again
ps first i was a shooter but i want to put more into my game so right now im just takin it stronge to the baskteball like 3/4 times.
 
i know what your sayin

two seasons ago i was a four and five man for my team cuz we where weak with hieght. well one time in the provincial playoffs and i had to guard a guy that was 6'8" and i was 5'8". but this guy had bad knees. so i just eat off that and just fronted him the whole game. even though i played the hole game i was getting stronger after every defencive play cuz they would try to lob it in to him and i would still it or just somethig like that that would get me hype. anywaz, i would just sit on his knee s and he wasnt goin anywhere this guy grabbed no boards no nothin. ya man bangin in the post is the best
 
Well, i weigh 255, i am 6'1 and can grab the rrim.

I guess that ain't bad.

Need to increase my vert for testing though. My standing vert jump sucks. Looks like i am playing a lot of basketball this summer.
 
thats another thing. my standing vert is really weak. theres a guy in my class that cant get near as high as me in games, but in the testing he kills me.
 
Hehe my standing vert is 1 inch lower than my one step 2 legged jump. And my run up one legged jump is the same as my 2 legged jump - go figure, it should be higher :)

Currently my vertical is at 37inches - it should go up once I get rid of my excess bodyfat. Hoping to get another 6-8 inches. It should, my bodyweight has dropped 6 kg already and I've still got a lot fat to lose! At least another 6 kg.
 
ABout taht Xendarine stuff, try it and see how you go. On Some people it works great, on others not so good - can be dangerous. Make it hard to sleep too, make you hyper as hell. Gotta drink lots of water and I'd only take it in the morning.
 
ya ill probably try it then but i seem to have problems sleeping just because i think out before i go to sleep. 37 thats good how tall are you.
 
5'9" unfortunately. Doesn't really matter I guess, since I don't play organised ball - all streetball action :)

I do ok, except when I have to guard some big 6'4" Maori dude, who is as wide as he is tall and looks like he should be playing Rugby and not Bball :D
 
I need another 3 inches to dunk from a one step 2 legged jump.
I can grab the ring now when I try to dunk it. I need another 6 inches to dunk in a game, and with 2 hands :)

I just need to lose some more fat and I'll get there. So yeah when I get to about 44 inch vertical I should be able to do it fairly easily, since I don't get up any higher when I run up, bad technique I think, but at least I don't need a run up to dunk :D

I think a 36 inch vertical is enough for most people my height to dunk if you get up higher when you run up. But I prefer to dunk without running up. Just one step and take off from 2 legs and bam.
 
im tellin you this guy on my team is unbelievable. my hight just one foot take off two hand and all in games.
ps today my centre caught two lobs one after another on this guys head unreally.
 
check this out - 5'7" and has a 56" vertical!

And he can squat 500lbs! Like I said big squat = strong legs
That must be at least close to 3 times his bodyweight. Funny his legs skinny as hell :)
If I could squat that much, my legs would blow up way too big :(

http://jumpusa.com/p273.html


another 5'8" high riser. There is a weight belt at the bottom
of the page

http://jumpusa.com/gilrise.htm


get inspired :)
 
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