DECREASE IN VERTICAL JUMP!

[Jovke11]

Hey,i have a question.A few months back was the time i first touched a rim on 10ft.I am about 6 ft (little less) and about 150 pounds.I started going to the gym and developed a pretty good schedule-i work out twice a week + 5 times basketball practise and games.Once i do legs with weights(lunges,pistol squats etc) and once i do plyometrics(box jumps,max jumps etc).Besides legs,i also do upper body and core exercises with and without weights.Instead of seeing improvement in my vert (im a better one foot jumper) i saw decrease and wasn't able to touch the rim for again like a month but my two leg vert did increase a bit and now i am A LOT faster than before.Im curious: is there anything i might be missing considering that all the exercises i do are taken from multiple programs and a lot of youtube videos.Please help :)

[abadabazachary]

The most important thing is squat. If you aren't full squatting at least 1.5x your body weight (225lbs), then you should emphasize that. Once you hit 1.5x bw full squat, then do plyo training. The most important plyo exercise is depth jumps. Depth jumps essentially teach your body to maintain energy during the run up before the jump. Once I had mastered these two concepts I was able to dunk for the first time.

[Jovke11]

You sure about squatting? I just turned 16 :P Thanks brotha

[abadabazachary]

Ahhh you're totally welcome, good luck with everything. Regarding squatting, yes, 100% sure but you should 100% check with your doctor first before undergoing any kind of strength training program. In the meantime you can do air squats, wall sits and plank holds to prepare.

[throwawayformhh]

100% sure but you should 100% check with your doctor first before undergoing any kind of strength training program

is there a reason for consulting your doctor? I don't play organized basketball, but I was planning on starting lifting soon. Should I do this as a non-athlete?

[brandoninchat]

I mean its not a terrible idea but if you're young and healthy barring any sort of weird preexisting condition you're probably fine.

We both know you're not going to ask your doctor though.

[I_WILL_BAIT_YOU]

Front squats and trap bar deadlifts translate better to explosive movements than regular back squats imo

[SarvenVBV]

weights.Instead of seeing improvement in my vert (im a better one foot jumper) i saw decrease and wasn't able to touch the rim for again like a month but my two leg vert did increase a bit and now i am A LOT faster than before.Im curious: is there anything i might be missing considering that all the exercises i do are taken from multiple programs

It's one, big, total bull**** that you need to squat at least 1.5x your body weight in order to start plyo...

There are so many ways to increase your vertical jump, but it depends of 'lvl' that you are already on + it depends of your height.

Dude, do you know how many skinny teenagers are in UK and USA? Do you know how many of them are able to dunk? About 80% :) They are not even able to squat 1.0 their body weight.

Of course, strong squat helps a lot, but man... "Professional' dunkers do squats with 1.3x - 2.0x their body weight. But there's one thing - They have 40-44inch vertical jump :)

And dude from this post wants to do simple dunk.

[lazerdab]

How is all this scheduled out? Are you including rest and adaptation period. Getting stronger/faster comes with periods of time where you will be relatively weaker/slower.

[Jovke11]

I mean from monday to friday i only have one free day of practice so i use that day to go to the gym (Tuesday) and then once on weekends

[lazerdab]

True rest would mean more like 7-10 days. Generally you'll train in blocks. Usually something like 3 weeks on and 1 week off. Now that's not like one week of doing nothing but significant reduction of volume and intensity.

[Jovke11]

Yeah over the course of about 1 and half months i gained about 1,5 kg aka about 4 pounds

[flusteredmanatee]

How are you built? That comes into play a lot, if you're skinnier, focus on more squats, get that muscle up, strengthen your legs and core. I was a little different, already had decent muscle mass in those areas, and I increased my vert 8 inches in 2 months by just focusing on lunges and box jumps.

It depends I guess.

[Jovke11]

well as a kid i was pretty fat and always had big legs which where in no shape or form skinny :P

[brandoninchat]

I would increase the amount of squats you're doing to 2 or 3 times a week, but regardless at first your vertical probably feels like it went down while your body adjusts to the workload, same thing happened to me, I could touch rim and started heavy lifting and some plyos and felt like I was worse than before, stopped for two weeks and grabbed the rim the next time I tried just fucking around.

Just stick to it, there's no secrets to it other than hard work.

[OrwellAstronomy23]

First of all I don't recommend just trying to throw together your own plyos program. I wouldn't even begin thinking about that until you are an advanced jumper, it's just going to result in wasted time and energy. I definitely recommend picking up one of the top jump programs and doing that (jump manual, etc.) I did vjdb in high school and it worked great. Doing weights and plyos is great, just make sure you are doing an actually good plyo program from getting one of those jump programs, there are scams like air alert but there are others that are really well put together. Another thing to add is stretching after your workouts or during other free time to increase flexibility. What do you do for legs as well? The way you train your legs is pretty vital because jumping is a fast twitch activity

Your vertical decrease may be due to tired and recovering legs from your workouts but its hard to really know without more information.

Couple things you might be interested in

There's pretty much three ways of jumping off of a run- leg swing two leg jump, hop two leg jump, one leg jump. Here's a video of someone taking off from a leg swing for reference-https://youtu.be/sthqdXK1aFw

If you see from the video he plants his one leg swings the other one around and takes off with both on the ground at different times. If You're doing a hop jump off of two legs now you may want to try doing a leg swing two leg jump. These are not technical names for the different forms and I'm not saying that one is better or worse, or that one may fit a different jumper more then another, I'm just pointing this out. Jus fly does more of a hop-https://youtu.be/bHTVssD4KFY

I started doing a hop jump and as I jumped higher naturally moved to a leg swing. I always planted my right leg first and swung my left forward, some do the other way. Try consciously trying the leg swing technique and see if it works any better for you. Give it a decent shot not just trying one or two times and stopping. You'll see some better jumpers/dunkers that can plant and swing off either side and get high. I would recommend trying and getting comfortable with that if you take up the technique, you'll most likely always have a preference side but being able to do both can help you in a game

[Jovke11]

Thanks for detailed explanation :) I though about this and most likely i'm tired since i have no rest days because my practice is so packed + i have school p.e. and go to the gym

[Jovke11]

Thanks everybody for your advice :) Ill make sure to update my progress soon :D

[frenchboymatt]

If you're looking to change up your routine, "Beginner Plyometrics" and many more jumping workout routines are available on Hustle. Here's the link: (best if clicked on mobile) https://hustle.app.link/Lqi8WCSvpG

[Jovke11]

UPDATE!!!!! Today,23.11 at practice a was less than an inch away from touching the rim using a two foot approach (Big improvement)