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I wanna jump higher for vball

heidi555
heidi555 Posts: 69 Member
edited February 12 in Fitness and Exercise
any suggestions?
I've been doing squats and running stairs but my jump is pathetic I can barely jump up 1 step

Replies

  • jimmmer
    jimmmer Posts: 3,515 Member
    Kettlebell swings and snatches are a zero impact way to improve your vertical jump.

    Power cleans are also another great way to develop power.

    Other than that, low rep sets of box jumps (and their variants) can be programmed to get you where you need to go (but you have to make sure you don't overdo them and mess up your joints)
  • heidi555
    heidi555 Posts: 69 Member
    thanks sounds good :) will try
  • cajuntank
    cajuntank Posts: 924 Member
    Remembered I had seen this not too long ago. This might be something you can look into. Starting with kettle ball and work your way up slowly, but be very careful.

    http://m.youtube.com/watch?v=WKywH2Wurb8&desktop_uri=%2Fwatch%3Fv%3DWKywH2Wurb8
  • heidi555
    heidi555 Posts: 69 Member
    that video is insane!! yes I would definitely have to work up to that :) thanks!!!
  • cajuntank
    cajuntank Posts: 924 Member
    that video is insane!! yes I would definitely have to work up to that :) thanks!!!

    He's an experienced lifter and a guy, so don't let the weight he was using scare you. The theory is still the same from a practical application standpoint.
  • creativerick
    creativerick Posts: 270 Member
    Exercises for vertical jump. You must jump with good form and practice jumping...

    Lifting (Do these for power, 1-3 reps)
    -High Bar Squat - make sure to get depth and go at least parallel
    -Front Squat - make sure to get depth
    -Deadlift
    -Power Clean

    Plyometric
    -One legged jumps (Low Reps, 1-3 per set)
    -Depth Jumps (Low Reps, 1-3 per set)
    -Reactive Jumps (Low Reps, 1-3 per set)
    -Power skipping (High reps)
    -Jumping Squats (High reps)

    Flexibility
    -Hips
    -Thighs
    -Hamstrings
    -Calves
    -Ankles
  • heidi555
    heidi555 Posts: 69 Member
    thanks this is a great list :)
This discussion has been closed.

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