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Started By
Message
Increasing vertical
Posted on 3/21/25 at 11:20 pm
Posted on 3/21/25 at 11:20 pm
Just saw someone post about the “jump shoes” or whatever they were in like the 90’s that were supposed to increase your vertical
What is the best method/exercises for this?
What is the best method/exercises for this?
8
Posted on 3/22/25 at 6:18 am to xBirdx
Lose fat
Leg Day 4-5 days a week
Protein
Lots of jumping
Leg Day 4-5 days a week
Protein
Lots of jumping
Posted on 3/22/25 at 9:39 am to pwejr88
quote:
Lose fat
Leg Day 4-5 days a week
Protein
Lots of jumping
Yes, will emphasize lots of jumping...box jumps, standing broad jumps, jump rope. Also sled push/pull.
Posted on 3/22/25 at 12:34 pm to xBirdx
Jumping rope.
Box jumps.
Lunges.
Sprints.
Box jumps.
Lunges.
Sprints.
Posted on 3/23/25 at 2:35 pm to xBirdx
Get OVR jump
Start doing the OVR performance program for leg day which includes-
-4-5 dumbbell jumps with 8-12% of squat max in each hand, waving 8/10/12
-Perform 4-5 vertical jumps with no weight immediately after
-box squats off 12” box using OVR velocity- brief max tension method
-weighted sumo matches
- 4-5 more unweighted vertical jumps with no weight after marches
Record and improve over time.
Thp program is prolly the best but it’s expensive af and very individualized
Start doing the OVR performance program for leg day which includes-
-4-5 dumbbell jumps with 8-12% of squat max in each hand, waving 8/10/12
-Perform 4-5 vertical jumps with no weight immediately after
-box squats off 12” box using OVR velocity- brief max tension method
-weighted sumo matches
- 4-5 more unweighted vertical jumps with no weight after marches
Record and improve over time.
Thp program is prolly the best but it’s expensive af and very individualized
Posted on 3/23/25 at 5:09 pm to xBirdx
Plyometrics 5x a week
Posted on 3/24/25 at 10:41 am to xBirdx
Some good responses already. I can still grab the rim at 47 years old and only 5’11 and a fraction of an inch.
I’ve done jumping exercises off and on for 30+ years. Along with focus on hip flexibility. Always lots of squats & lunges although not super heavy.
I think utilizing adrenaline can help. For example, grabbing the rim immediately after an intense game when adrenaline is pumping. Plus allowing enough rest time to have days where your legs can get to that next level up.
I tried the VKTRY insert soles during Covid and seemed to provide the extra 1.6 inches as promised.
Sprinting and jump technique practice also helpful.
I’ve done jumping exercises off and on for 30+ years. Along with focus on hip flexibility. Always lots of squats & lunges although not super heavy.
I think utilizing adrenaline can help. For example, grabbing the rim immediately after an intense game when adrenaline is pumping. Plus allowing enough rest time to have days where your legs can get to that next level up.
I tried the VKTRY insert soles during Covid and seemed to provide the extra 1.6 inches as promised.
Sprinting and jump technique practice also helpful.
Posted on 3/24/25 at 12:34 pm to lsu777
Wasn't the Knees over Toes program design specially for him to dunk?
Posted on 3/24/25 at 1:04 pm to xBirdx
best method is to be twenty years old
Posted on 3/24/25 at 1:32 pm to xBirdx
I think the "fast twitch" fiber needed for a great vertical is partly genetics. Not that you can't improve it to an extent, but it's pretty much "either you can, or you can't" have a great vertical!
But increasing would lend itself to Plyometric Exercises. When we ran track back in the day, we'd hit the football stadium stairs. Trying 2 at a time. Up and down. Interval training, alternating short bursts of intense activity, like sprinting, with periods of rest or low-intensity recovery, such as walking or light jogging. Around the track.
Nowadays, maybe "box jumps" would be good as well. Squats. Calf raises with weights.
Think consistency with training, and just as importantly resting, are key variables.
But increasing would lend itself to Plyometric Exercises. When we ran track back in the day, we'd hit the football stadium stairs. Trying 2 at a time. Up and down. Interval training, alternating short bursts of intense activity, like sprinting, with periods of rest or low-intensity recovery, such as walking or light jogging. Around the track.
Nowadays, maybe "box jumps" would be good as well. Squats. Calf raises with weights.
Think consistency with training, and just as importantly resting, are key variables.
Posted on 3/24/25 at 11:25 pm to xBirdx
quote:
“jump shoes” or whatever they were in like the 90’s that were supposed to increase your vertical
Strength shoes. They worked!
Posted on 3/25/25 at 7:56 am to Nole Man
quote:
I think the "fast twitch" fiber needed for a great vertical is partly genetics. Not that you can't improve it to an extent, but it's pretty much "either you can, or you can't" have a great vertical!
But increasing would lend itself to Plyometric Exercises. When we ran track back in the day, we'd hit the football stadium stairs. Trying 2 at a time. Up and down. Interval training, alternating short bursts of intense activity, like sprinting, with periods of rest or low-intensity recovery, such as walking or light jogging. Around the track.
Nowadays, maybe "box jumps" would be good as well. Squats. Calf raises with weights.
Think consistency with training, and just as importantly resting, are key variables.
to some extent yes, but you can make a huge change with the conjugate program and DB vert jumps, huge change.
Posted on 3/25/25 at 7:58 am to LSUPERMAN
quote:
Wasn't the Knees over Toes program design specially for him to dunk?
no designed for him to get out of knee pain when nothing else was working. does increase your vertical though. Not as much or as fast as things like DB jumps that are tracked trying to set PR everytime combined with box squats at different speeds but yea it works.
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