How Do I Increase My Vertical?

[Floridabassking352]

This is for all those basketball players or general fitness people out there. I recently started playing basketball again and it is my goal to be able to dunk on a regulation basket by summer.

Any ideas on how I can increase my vertical leap? I'm white and I'm 5' 11'' (in other words, I have a long way to go to be able to dunk, lol).

[Dan:]

I'm not sure, but I would probably do some calf raises. Have a big bench bar, add some weight, then stand with it on your shoulders like you would if you were squatting. Instead of squatting, keep your legs straight and then go up onto your tip-toes, hold, then come back down to a flat foot stance.

Or you could try them THIS way.

[Sam]

Contact a trainer at a local university and ask him.

He can give you some exercises to help your vertical leap.

Good luck.

[Gatorbassman]

Do a goggle and study the difference in Long Twitch Muscles and Short Twitch Muscles. Learn how to build your muscles into primarily Short Twitch Muscles and then build the ones you jump with. This will include your arms, shoulders and back muscles along with your legs. This will get you started in the right direction. Then avoid distance running.

[John in NW PA]

Google "plyometrics".  This is an exercise technique used to develop the explosive muscle contraciton used for jumping.  See if you can find plyometric exercises for the lower extremities.

John

[Sam]

There is a difference between "fast twitch" and "slow twitch" mussels, as you state in your post.

Sports Illustrated had an excellent article on the difference many, many years ago, which explained the rise of the black athlete to the top of their sport.

You can see the difference in the sports that need a blast of power and speed, such as a wide receiver in football, sprint runners and all basketball players.

Most Caucasian's have "slow twitch"muscles while most blacks have "fast twitch" muscles.

I know there are exercises to help one develope their verticle jump but I don't remember if it has anything to do with either the "fast" or "slow" twitch muscles. I thought it had to do with the leg and thigh muscles.

I was so glad to read that you knew of the differences.  I have told others about this subject, only to be told it wasn't true.  Thanks for your input on this subject.

P.S.  Those black long distance runners come from one section of Africa.  I think I read it is the west coast of Africa.  They have the endurance to run the marathrons.

[chitwnbass]

"Plyo" is the way to go %100 for Basketball!!!!  It will not only improve your vertical but will increase your starting speed and agility. Most Plyometric workouts can be tailored sports specific.  Start with an internet search for some basic plyometric activities to work on a couple times a week and go from there. A lot of Speed/Acceleration training facilities are popping up all over, a lot of these workouts are based around plyometrics and you might want to try one of them if you want to take it further.

[Guest avid]

In England they used to use this thing called "The Rack"