I played basketball in college from 95 to 98 and we did a lot of plyometrics to increase speed, agility and explosiveness. I was 85 pounds lighter when I played so I did not lift that heavy in college. If you google plyometrics you should get plenty of info you can use. We did a lot of jumping drills for explosivness, jumping over coke crates, rim touches etc. One of the goals was to minimize the amount of time your feet (toes) where in contact with the ground prior to your leap. Worked great for me. I was always able to dunk but with these excersises my vertical exploded.
Also, beside doing squats etc in the gym, I found power cleans to help greatly with explosiveness. There was a very decent article on this site not too long ago about how to do a perfect clean. You should be able to find it. Good luck bro.
AA
[quote]A-Town Crown wrote:
I have a shoulder injury so I’m trying to go easy on the upper body and heavy on the legs. Are there any training routines for increasing my vertical jump?? I tried to do a search but It won’t let me do it for some reasons. Any links would be great, ty.[/quote]
White Men Can Jump. It was a version of Ian King’s Limping series, tailored to increasing the vert. It was a fun workout. I have fat grandma ups and was jumping noticably higher during that routine.
[quote]A-Town Crown wrote:
Nah, you got it all wrong dog. My quads and hams are weak as hell right now. I know squats and deads are a must. I just want to do some other things to increase the vert. I’m not going anywhere w/o strengthening the upper legs. My calves are just tiny so I want to proportion them out and increase the vert too.
Squats and deads come first when I can. I’m so weak right now I’m going to be one hurtin MF just from doing leg presses and lunges with no weight. When I can I want to incorporate some things in the routine to increase the explosiveness while I’m at it.
I’m an athlete who wants to put on size, not a BB or powerlifter. I don’t want to get so huge I lose my agility.
I apologize if I misrepresented what I’m trying to do.[/quote]
I feel ya, man.
One of the best ways to do it, IMO, is to go in blocks.
Power Prep
Power Absorbtion
Power Production
Speed
Hypertrophy and start again