alright. thanks again guys. plenty of useful info here. especially that article. shall bookmark this page and review it. (:
For lots of free vertical jump training information and videos you can’t go past
[quote]LTKO wrote:
now i’m 1.79m tall. which is approx 5.8ft. and i can hardly even touch the backboard(half a palm?) on a 8ft (i think, the court at my house has a pretty low rim, cant touch the backboard for higher courts) rim. im about 68 - 70kg. my max squat was 2 20kg plates on ea side of a 20kg bar = 100kg Deadlift max was also the same. Could do 8 pull ups. and i run 2.4km in under 10mins. (which is not impressive at all, but yea, just trying to explain my situation) so im not some fat or some super out of shape guy. but my jumping really really sucks.
ive seen many people who lift less, or heavier than me jump higher than me and its really quite demoralising for me cause im a basketball player, and a better jump could really improve my game. so is there someting wrong with my technique? or perhaps i just have tight hip flexors or wtv those are called.
any advice? thanks! (and if you say train harder, then yea, i agree everyone oughta train harder. but just saying that with my height and fitness, i should at least be touching the backboard quite easily especially since its not even a regulation rim, so im just wondering whats wrong with me. and no, my arms are not stubby. 
)
not sure whr to post this, so i posted here and in beginners.[/quote]
If u are talking about vertical jumping, I have found that doing snatches from block (above knee) or hang snatches benificial to my vertical jump (I think it may have someting to do with the triple extension more so than the explosiveness of the jump).
I would focus on improving strength initially. I would suggest either following a simple powerlifting program such as 5/3/1 or getting in touch with someone with experience with VJ training. I would definitely take LITTLEme up on his offer to help; he’s obviously doing something right. You didn’t mention what your current training consists of, but if you’re doing a lot of traditional cardio, that could be holding you back as well.
Even playing basketball for hours at a time can decrease your chances of improving your vertical by decreasing your ability to recover from and adapt to your weight training. If you don’t have much experience with weight training, it would also be a good idea to get someone to teach you proper form on the lifts to help prevent injury and allow you to reap the full benefit of the exercise.
Also, don’t be worried about putting on weight. I know some people think you should be able to jump higher at a lighter weight, but that is not necessarily true. Increased strength should more than offset the increased muscle mass. In my own experience, I gained 3 inches on my standing vertical after increasing my bodyweight by 10 lbs.
squats…box jumps,depth jumps
Work on all aspects of your absolute strength and absolute speed continuum. I know Eric Cressey has something about that somewhere. Look that up. Also, if you post in pounds, more people can probably understand how strong you aren’t.
[quote]LTKO wrote:
yup thanks for the advice. ill take the stretching and explosive movements into account. and ill try to get a foam roller. ive been told my muscles are quite “tight”. thanks jsk! ive read the article before. and yea i know its supposed to be dynamic stretching before pylos, lifting etc. ill do that together with statics at the end. thanks guys!
but if anyone can give me/suggest a reason(s) why im so not explosive to such a large degree, itll be helpful too! thanks. :D[/quote]
One would assume your jumping mechanics are not completely fucked if you can compete in bball and your coach is not consistently trying to fix it. I would say the simplest answer is you have a higher percentage of slow twitch as opposed to fast twitch muscles, which is weird because you play basketball, which should promote fast twitch growth more than anything else. Maybe you are just genetically screwed, in which case you might want to take up marathon swimming.
You are also not very strong which doesnt always translate, but if you are not predisposed to explosiveness, your strength can be a very limiting factor. I’ve read from multiple trainers that every athlete they had with a 40 in vertical (ridiculous) could also squat twice their body weight or more.
wow, still getting replies even after so long. alright, thing about SINGAPORE training is that, we don’t have specialised coaches in strength, power or what so ever. in fact, the FIRST time i found out about strength training was here and defranco’s site. Basketball coaches in schools are sometimes teachers, and just people who played basketball before (national team, etc.)
Most coaches idea of basketball training would be to run suicides, run laps, push ups etc. Hardly any basketball coaches use the gym, and even fewer know about strength training. (a reason may be because Singapore’s sports is not very “advanced”. we tend to focus more on education,technology etc.)
what my coach did for training was run 5km for WARMUPS every monday and wednesday. 7km on fridays. continue with basketball training and then end with suicides. soooo not alot of strength/jumping involved.
oooooooooook. about my lifts, i could squat 100kg for 2, deadlift 105kg for 1 rep, 7 pull ups? (no bench or overhead press cause i screwed up my tricep tendon.) I was about 73kg at the time.
maybe the thing about me having alot of slow twitch muscles may be true. there was this fund raising at my school where for every Kilometre a student ran, $1 would be donated. There was a 2 or 2 and a half hour limit. Two categories for males, year 1 and year 2. I came in first in the year 2 cat with 18km.
While it may not be a hard task for some people, i actually never really practiced for the event, and the only training i got was my basketball training and running 5km - 7km by myself. I had never run over 10km before this event. soooooooooooooooooooooooo maybe i DO have a higher % of slow twitch muscles.
and no i shall not be taking up marathon swimming. i just love basketball too much.
- ill keep training and training till i get to jump higher. inch by inch
- ill train other skills like boxing out, having a good and quick shot etc. (:
thanks for the comments!
[quote]LTKO wrote:
- ill keep training and training till i get to jump higher. inch by inch
- ill train other skills like boxing out, having a good and quick shot etc. (:
thanks for the comments!
[/quote]
That is the right mentality. People often get overly complex with their training. You are so right on in realizing that skill practice and hard work are the major keys. One specific idea I would suggest is to create some jumping routines that mimic bball moves like catching a pass and jumping, boxing out and jumping and making a turn in the post and jumping. Focus on maximal exlposion, dont do too many jumps at a time, and mix them in with other skill work that you are doing.
A quote I just read grom Gray Cook is pretty applicabe here I think “Psychology is just as important as physiology” If you work hard and believe in your ability, you will see imprvements.
Good luck.