Just curious, what exercises increase vertical jump?

[jww13]

I'm not a basketball player nor do I high jump, but I am just curious as to which exercises will increase vertical jump, and what weight/sets/reps should be used.

Also which muscle is most responsible for vertical jumping? Quads, hams? Do calves play a big role in it?

thanks

 

[gmanlax7]

i think it has a lot to do with tendons/ligaments

if you watch an NBA game , not every dude that throws down and gets way up there has big quads or calves

check out keon clark, dude has skinniest legs ever but also major hops !

 

[PolishHammer1977]

I'll be posting exercises soon

 

[Tagio]

primarily glutes, hams and back. there's a long vertical jump training thread, just search for vertical jump training on the training board.

 

[Lee]

hack squats, toe raises, box squats, leg press

my friend who is 5'8" and can dunk easy told me thats what he did to increase his vert

 

[ZGzaZ]

LoL! Keon Clark is 6'11 fool, anyone who is 6'11 can throwdown...

 

[skaman607]

All the oly lifts help, squats help too, along with deads.

 

[gmanlax7]

zgzaz - there is a difference between a 6'11" dude making a sloppy dunk with no ups and keon clarke skying for some rediculous slam. Call me a fool again and i will forever bash all your lame posts, and maybe even get a bus ticket and show up at whatever shit hole you live in to smack you like the bitch you are

 

[thriller]

spud webb didnt have huge muscles

 

[ajtomasi]

I'll be posting exercises soon

Oh God! When!?!? How much longer do we have to wait?

 

[coolcolj]

squats

 

[mtlhabsfan]

someone at school who's on the volleyball team told me that the muscles that help you jump are all the opposites ones that you first think about. lets say instead of beeing the front of the legs and the calves, it's your hamstring and your lower calves.

Anyways i'm not too sure i'll ask him tomorrow and i'll get back to you guys with some exercises

 

[nikkita]

what it has worked for me (I train for fitness) is to work on hamstrings, particularly elevated leg press wide and deep (as if 90°), one leg squats and jumps starting in a squat position with a barbell (not too heavy at the beginning).

 

[coolcolj]

muscles used in vertical jumping according to the Parissi school - these guys have trained a lot of guys who can jump over 36inches

glutes and erectors - 40%
hamstrings - 25%
shoulders 15%
20% - calves +quads+abs+arms+back+other


http://www.dynamic-eleiko.com/sportivny/library/index.html

A high correlation was found between the strength of the hamstrings and the vertical jump results of weightlifters. Furthermore, the vertical jump results of weightlifters have a high, but inversely proportional connection to the speed with which the knees shift under the barbell. The stronger the hamstrings, the higher the vertical jump of weightlifters, the faster the knees shift under the barbell in the explosion

off course this doesn't mean you should be doing leg curls

HIP EXTENSION!

exercises - squats (all types), snatch grip deadlift, depth jumps (wait till your strong enough), power snatch/clean, power jerk, oly style pulls, overhead press, hypers, reverse hypers, romanian deadlifts, ab work, jump squats, med ball snatch throws, 30m accleration sprints, push press

and off course lots of jumping!

 

[argent]

All of the execises posted above will work for you. Also though, if you really want to increase your vert., look into plyometrics. Not as the end-all approach to increasing your vert, but as a 2-headed attack coupled with the weight training.
Check out these links. They're not great but its a start.
http://www.brianmac.demon.co.uk/plymo.htm

http://www.athleticadvisor.com/Weight_Room/program_design.htm

http://www.sport-fitness-advisor.com/increaseverticaljump.html

http://www.members.shaw.ca/ooksvolleyball/vertical.html

http://www.alumni.ca/~izardj/abstract.htm

http://www.usask.ca/sportmedsci/exphys/wtsplyos.html

 

[collegiateLifter]

muscles used in vertical jumping according to the Parissi school - these guys have trained a lot of guys who can jump over 36inches

glutes and erectors - 40%
hamstrings - 25%
shoulders 15%
20% - calves +quads+abs+arms+back+other


http://www.dynamic-eleiko.com/sportivny/library/index.html

A high correlation was found between the strength of the hamstrings and the vertical jump results of weightlifters. Furthermore, the vertical jump results of weightlifters have a high, but inversely proportional connection to the speed with which the knees shift under the barbell. The stronger the hamstrings, the higher the vertical jump of weightlifters, the faster the knees shift under the barbell in the explosion

off course this doesn't mean you should be doing leg curls

HIP EXTENSION!

exercises - squats (all types), snatch grip deadlift, depth jumps (wait till your strong enough), power snatch/clean, power jerk, oly style pulls, overhead press, hypers, reverse hypers, romanian deadlifts, ab work, jump squats, med ball snatch throws, 30m accleration sprints, push press

and off course lots of jumping!

i personally think that quads have more of an impact than stated, when you are running around in say a bball game and then jump, because your legs are at very dif angles. i makes sense biomechanically to me (although my knowledge admittedly is limmitted) and personally i have weak quads, and i know i can do a much better standing vert than running or moving

 

[PolishHammer1977]

Oh God! When!?!? How much longer do we have to wait?

If anyone wants to host them. I don't know how to shrink the pic???