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Vertical Jump Help
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BenWallace3
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Join date: Dec 2007
Posts: 57

I am 17 years old basketball player, 6''3, 185.. I'm doing 5/3/1 for 6 months now.. I increased my squat from 120lbs to 180, atg, very weak I know.. My deadlift is 300, my standing vertical is 24 inches, and running single leg 32.. So my squat increased 60lbs, but my vertical jump didn't increase an inch, what is the problem??? I also have 8-10 basketball practices a week

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dreadlocks1221
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Join date: Jan 2012
Posts: 306

Have you tried doing some power cleans? What do you do to train your jump (you can train squats and deadlifts all day but its not the same as actually training your jump)?

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BenWallace3
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Join date: Dec 2007
Posts: 57

I am doing PC on my deadlift day, and snatch on my squat day.. Jumping as it is isn't a problem beacause I've been playing basketball for 10 years..

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Kenny_Powers
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Join date: Apr 2012
Posts: 7

BenWallace3 wrote:
Jumping as it is isn't a problem


Then what is the problem?

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hatesmiles
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Join date: Dec 2008
Posts: 324

Do you practice "full gas" jumping? Jumping with vicious efforts to get higher.

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BenWallace3
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Join date: Dec 2007
Posts: 57

my jumping form is good, that is what I wanted to say,
yeah I can dunk but with a lot effort, and I go for a dunk like 10-15 times every practice

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dreadlocks1221
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Join date: Jan 2012
Posts: 306

BenWallace3 wrote:
my jumping form is good, that is what I wanted to say,
yeah I can dunk but with a lot effort, and I go for a dunk like 10-15 times every practice


That didn't really answer our questions, what do you think are your problems with jumping and are you practicing any kind of jump training?

From your answer it seems like you aren't, maybe try to do some "full gas jumping" as hatesmiles puts it. Maybe try different jump techniques or combinations of techniques. that way you can try your explosive power more.

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BenWallace3
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Join date: Dec 2007
Posts: 57

well, my problem is that it looks like I'm glued to the floor.. so my strenght might be a problem, but as I said, I increased my squat by 60lbs, a didn't gain an inch... I did plyometircs a lot before, and I do it now here, and there, so my reactive ability isn't a problem

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americaninsweden
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Join date: Feb 2012
Posts: 352

You realize that you still squat less than your bodyweight right? Keep squatting and jumping.

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BenWallace3
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Join date: Dec 2007
Posts: 57

yeah I know.. well I won't stop doing squats, but I'm still intersted why they didn't increase my vertical in 6months

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postholedigger
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Join date: Jun 2009
Posts: 2143

Rattlesnakes. Have your coach (or a friend) throw rattlesnakes out on the court when you go for your jump. It'll have a huge effect on your vertical leap.

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Airtruth
Level 1

Join date: Feb 2007
Posts: 4315

If your dead is 300 and your squat is 180, it sounds like your jumping technique is not as good as you think it is. Playing basketball does not help your jumping technique if it wasn't good in the first place it just reinforces whatever technique you already have.

Max squatting isn't all that great for jumping either, neither is atg. There's all kind of programs, 5/3/1 is more for strength then jumping. If your worried about your vertical, focus more in short all out sprints(50meters or less). If you don't want to do that, you can try De'Franco's jump program.

Feet Glued to the floor tends to be slow ankle flexing. Do ankle hops atleast 2 minutes before your workout. Not straight but 4x30 seconds, or 6x20 seconds.

Very Important focus more on the offseason. Your legs will just get tired, and weaker if you do all this plus basketball practice, and games

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BenWallace3
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Join date: Dec 2007
Posts: 57

thanks, I don't know how to improve my jumping technique.. season ended 2 weeks ago, and games will start in october, so I'm working on my strenght now, but I still have practices everyday, sometimes 2 a day

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jdude525
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Join date: Apr 2012
Posts: 3

Your Abs and flexibility have a lot to do with jumping. Being able to squat a lot isn't going to help your vertical as much as you think. In highschool I Squatted 225 and had a Vertical of 36" and now I squat over 400 and my vert is 38".

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jdude525
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Join date: Apr 2012
Posts: 3

Your Abs and flexibility have a lot to do with jumping. Being able to squat a lot isn't going to help your vertical as much as you think. In highschool I Squatted 225 and had a Vertical of 36" and now I squat over 400 and my vert is 38".

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cubuff2028
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Join date: Jan 2006
Posts: 255

Behind the neck push-press/ power jerk will likely have a greater carryover to jumping than cleans or snatches. I'd also work in some behind the neck "thrusters" which is essentially the same exercise done by accelerating up from a deep squat. I find that the BTN versions put a little greater stress/stimulation on the lower body than the more standard counterparts.

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Dano55
Level 4

Join date: Apr 2012
Posts: 45

maybe look into doing westside for skinny bastards 3..I've had pretty big improvements in my jumping and speed from doing that program.. My squat and deadlift did get much better but I think the dynamic effort is what really got my jumping up.

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BootScootBoogy
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Join date: May 2012
Posts: 84

Box jumps with increasing height and keep bringing your squat up.

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BenWallace3
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Join date: Dec 2007
Posts: 57

yeah, I'll try to bring my squat up to 2xBW in a year, maybe year and a half.. And I need more strenght, so I will gain 20-25 lbs, could it possibly f*ck my vert, what do you think? I know that my squat will then need to be around 420, but aside from that, any other problem with carrying extra weight?

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cubuff2028
Level 1

Join date: Jan 2006
Posts: 255

basketball is a contact sport these days, so that extra weight will be fine. work on your jumping form with a good coach. Basketball has enough plyo's in the sport itself that you don't need to do a bunch of depth jumps... maybe consider some overspeed eccentric kettlebell swings and snatches--i'm not one of those that hails kettlebells to be the holy grail, but they do lend themselves to the most ergonomic overspeed eccentric training out there. All this being said, the advanced stuff should come after you reach the strength minimum of a double bw squat.

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BenWallace3
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Join date: Dec 2007
Posts: 57

Yeah, there is a lot contact, and its especially hard being a 6'3 185 forward, going against other forwards who are at least 6'6 220lbs, they workout in the gym only in the offseason, but they are adults so they are stronger than me. I don't know how to correct my jumping form...

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cubuff2028
Level 1

Join date: Jan 2006
Posts: 255

jumping form--coach. BUT you could try a few jumping experiments: jump with hinge emphasis, jump with squat emphasis, faster pre jump descent, slower pre jump descent... things like that.

And finally stretch the hell out of your hip flexors: I'm a fan of doing a ft split on a wood floor while wearing socks, putting as much weight as possible on the rear foot.

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BenWallace3
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Join date: Dec 2007
Posts: 57

I'm stretching my hip flexors alot, I read some Defrancos article where he talks about it. I will try those experiments, but all of that is for 2 leg jump, single leg is more important to me

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cubuff2028
Level 1

Join date: Jan 2006
Posts: 255

good point--1 leg would be more important. you can apply those things to single leg as well. but that brings up a good point. it might be worth doing some single leg strength training eh? pistols, single leg deads (I like the barbell kind) ...

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jakejohnson540
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Join date: May 2012
Posts: 3

Hey man you need to incorporate front squats and some Olympic lifts into your program. With the front squats the angle that it places your shins in is more specific to athletics ex. sprinting jumping etc. With back squats you wont see a great gain in power you will see more of a strength gain, also you need to recruit more type 2 fibers to achieve more explosive gains in you all around game.

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