Jumping Higher !

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!

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.

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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:))

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