As I mentioned before, my time is limited so what ever training I do I want it to be the most effective use of my time, I want the most improvement, in the time available. Do some research; the time taken to do this is more than compensated for in knowing what you are doing is effective. One thing to remember is that just because the training seems neat, or that it is hard to do, does not necessary mean that it is an effective use of our time, I am not saying that it is not, either.

One of the popular UST at the moment is the Bosu balls, they are found in nearly all gym’s, they cost little from the gyms point of view, and are difficult to use, from the athletes point of view. But are they that effective in jumping higher They do have there place, mainly or non-competitive athletes get into shape, or for kids who are learning to train. If you have had an injury they can be great at getting knees and ankles moving properly.

But for the serious athlete UST Unstable surface training WILL train your body to use slower activation patterns, and undermine the development of power in your training program. There are well-documented studies have been done showing that these neat and difficult exercises actually train your muscles to improperly activate and lower your power output for your jumping higher

In times gone past, most people thought that the earth was flat, if you went too far you would fall off of theou  edge; now some 150 years latter we know that the earth is a ball. And so today, I am sure that in 150 years time many, of the things that we take as being fact a lot of them will have been proven false. Now although this is an extreme example, but with that in mind, having a healthy scepticism of the type of training we are using can help us choose the most effective training, like with a lot of things in life, don’t take everything on face value. And above all, enjoy your training!

umping higher”>

i play basketball alot and i was wondering if you had any tips on improving vertical jumping and running speed without pills/illagle suppliments.Thanks.

You are trying to train explosive strength which is not mass (although you may develop some mass). Check out plyometrics. Please keep in mind that ankle weights are for slower movements. Faster movements with ankle weights can tear the soft tissue or lengthen them which is something you do not want at all. I would say don’t do it. You will jar the weights hurting your legs. Use the ankle weights instead to strengthen your legs with raise in four directions (abduction, aduction, front, back). If you want to jump higher I have a few exercises that I have seen work for myself and other basketball players… heck you can do them at a B-ball court.
1) Jump straight up and touch the backboard as many times as you can. Rest and repeat. This helps explosive speed. Try to jump higher as you go. Add a ball if you want. If you can, mark your progress. Do this double legged, and then try one step and up. If you are too short, just jump up till you can hit the board or something low to hit.
2) Skip across the length of the basketball court. Do it once trying to skip as high as you can. Do it again trying to skip as long as you can and repeat. This should be done fast. Once again you are building explosive strength.

3) Do calf raise with weights or at the very least on the steps. After you are strong enough do calf raises with one leg and switch.
4) Do squats… add weight with fewer reps and more weight, etc. You are building explosive strength… something you need. Do not let your knees go over your toes or you may develop some issues (many).
5) Don’t just jog for basketball… It is an explosive sport. If you want to jog try this instead. Go to a track. Sprint (fast as you can) 100 meters then jog at a 7-8 minute mile pace 100 meters then sprint 100 meters, jog 100 meters, repeat… Increase your 800 sets as you get stronger. If you can’t go to a track, do this at the court or outside or someplace.
6) Do other leg exercises… leg extenisions, abduction, adduction
7) Remember to run backwards! This way your quads get work too!
Oh, yea do some leg curls… while squats do work the whole leg, you don’t want to blow a hamstring…Quads and Hams should be within 20% of strength of each other. Typically the quads are 20% stronger. Your quads (front leg muscles) should not be stronger than that as you can tear your hamstrings. Careful.
6) Jump rope… well that just really helps your cardio… but you can get fancy by doing double swings (requiring a bigger jump)and crossover, requiring a change and such. Mix it up.
7) Box and line jumps. Jump over a line back and forthe then side to side fast with no stopping or hesitations (or very little).
None of these require pills which is good cause pills have negative side effects and these have good side effects.
Best of luck, happy holidays

Hello basketball player,

Let me introduce to you myself. My name is Trajko Dangov
and I’m constantly trying to come up with more and more
effective exercises that will improve your vertical. I have
pretty much the same background as you have. For 5 years I’ve
been struggling to improve my vertical. I have personally
tried and used number of different exercises and to be honest
with you, 95% of them were garbage. I did find however, certain
exercises that really had an impact on my jumping. I’ve spent
many many hours researching on the internet about “how did the
basketball pros develop their vertical game”.

Every once in a while, a friend of mine comes to me and says
something like: “I really want to jump 10 inches higher,
is there any way I can absolutely maximize my vertical for
let’s say 2 months?” And you know what? The funny thing is, I
usually say “yes”.

There are things you can do that are at your disposal already.
There are things you can start doing from today and within 2
months you can see yourself jumping higher than you ever
thought possible. That my friend, is the truth. The problem
is, you might ask, what is it that I can do? Okay, let’s start
with one of the effective ways you can do everyday that will
guarantee you amazing results.

play basketball everyday
spend 45 minutes a day with your jump rope
make 50 “explosions” (jump as high as you can by bringing your
knees to your chest) everyday
find a stable box or a bench or anything and jump on it and
then jump from it. This completes one repetition. Do 30
repetitions every second day.
do 100 calf raises (stand straight with both legs together and
the raise your heel off the ground so you are on your tippy-
toes. Then lower heels onto the ground again) everyday after
you finish playing basketball.

Maintain this working attitude for 50 days. Good! I bet you
thought it was going to be work:))

Well think about it, what was the thing, Michael Jordan or Vince
Carter or so many others high-flying sky-walkers did, that
helped them bring their vertical game to that amazing level.
What was it, that made Dominique Wilkins make those windmills
or 360 spins so fast? Weren’t you just nervous in a way, from
the thought that you can’t possibly do that and you thought
you’d give just about anything to be able to do that, so that
you can impress your friends maybe with your astonishing
dunks. Sounds familiar?

Well here are some of the things I heard that Michael Jordan
was doing to develop his vertical leap that he had at his best
years of playing:

He spent 2 hours a day, playing with weights on his legs. Not
to mention the countless hours he spent on the court doing
dunks or trying to perform dunks that he knew back then he
wasn’t capable of. Or how about to consider how many times he
spent jumping under the rim just grabbing those rebounds.
Isn’t it amazing to think how many pounds of sweat he has
“drained” from his tireless body. And this is just an example.

The point is, every player that you can think of has dedicated
great deal of time jumping and jumping and jumping. Why?
Probably because he was inspired by someone just like you are
right know. And what’s more important, he was d-e-t-e-r-m-i-n-
e-d.

There are of course programs out there selling on the internet
which are quite effective that will take you by the hand and
show you the “short-cut”.

The thing, it ain’t easy man, it can get pretty ugly but you
can’t possibly improve your vertical game just spending 20-30
minutes a day doing some simple and easy exercises.

Unfortunately you’ll find dozens of basketball programs out
there. And most of them are garbage. They are expensive and
they are offering nothing more than a bunch of exercises that
will “sky-rocket” your vertical leap for a very short time. You
have to realize, my friend, that you have to work. There is no
other way. You’ll probably also heard of those pills some
people sell or some liquids or many many other stuff. Don’t,
under any circumstance use them because they are not tested
and none of the NBA players are using them. They
are medically untested and they can be very harmful.

You and I both know what it takes.

I have come up with 11 tested and proven exercises and I’m not
going to lie to you. They do require work but at least I can
assure you they are for real. If you are interested you
can check them out at:

http://www.aware-jump.com

Or, you can just take a look at my website and if you don’t like
what I like to offer, you can email me at mysupport@aware-jump.com
at any time. I’ll gladly answer any question you might have. Or if you have a comment about something or suggestion I’d love to hear it.

Trajko Dangov
http://www.articlesbase.com/sports-and-fitness-articles/the-truth-about-jumping-higher-54901.html

Duration : 2 min 7 sec

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