You’ve gotten great advice, but here are some things I used (keep in mind I’m you’re old weight plus 4 inches taller):
Power Cleans, basically sets of three with increasing weight.
Box jumps with weight, 3 sets of 10.
Walking lunges, full range, 3 sets of 10.
Depth jumps (I think that’s what they’re called, start on the box, jump off and immediately rebound back up). Again 3 sets of 10.
I never did all of that in one workout, though, I usually did a legs day of cleans, squats, then one of the other excercises. Got a few inches in a month or so.[/quote]
I agree w/ these exercise choices. I’ve used them w/ basketball players; used them myself. Luv the box jumps. I’d add heavy squats. And I prefer clean&snatch pulls 2 reduce the chance of injuring the wrists or shoulders w/ poorly executed PC’s (explode 4 the pull- release barbell-let fall to floor-repeat). PC’s can also aggravate the knees due to the required racking of the weight.
Can’t agree w/ the set/rep scheme on the box jumps(great exercise!) or the depth jumps. You want quality on each rep!!! You must explode. Do sets of 3 jumps. Start with 4-6 sets of 3 over 3-4 wks, unload for a wk. Then work up 8-10 sets of 3 depending on your response to the workloads. And remember to schedule periodic unloading weeks or u-r headed for the injury zone, my friend.
If u-r a ball player, remember that on most offensive or defensive sequences you jump 3-5X max b4 transitioning back on offense or defense. And if you’re someone who just gets-off on throwin down, u-r only going 2b doing 1 jump at a time.
Good luck w/ the hops. I know from experience that there’s nothing quite as satisfying as bearing down on the lane, scooping up the onion, taking off, spring loading the body and exploding for the throw down over the deluded individual who thought he was da man who was going to stop you!