Does anyone have any words of wisdom for me on how to improve it? I would appreciate it.
Jump higher.
Seriously the quickest way to improve it would be to lose some body fat. Next, all you can do is strengthen your posterior chain, mostly your glutes and hamstrings, and work on explosiveness. Deadlifts, squats, both ME and DE, oly lifts and some plyos will be your best lifts to help.
Improving your vertical is one of the toughest things to do, and it will take some time, but it is possible. Losing some weight is the only way to see quick results.
Simply put, as Kelly Baggett put it:
- Get your limit strength exercises heavier.
- Get your explosive strength exercises faster.
- Get to where you’re jumping higher on your reactive strength exercises.
Good jumpers tend to:
- Have good but not amazing relative body strengh.
- Jump a lot.
- Not be fat.
That’s extremely basic but improving your jump really isn’t that complicated. I have improved my jumping by gradually getting stronger (if you are a tall lank, 1.5x bodyweight squat is a decent goal to shoot for, if you are stockier than 2x bodyweight would probably be a better goal), jumping often and getting/staying lean.
Sure there is a lot of room for argument but those are basically the three principles behind it.
k. thanks guys. Cuz today i jumped 30" @ 240lbs but i really want like 35", i think that would be beastly.
[quote]KingMike wrote:
k. thanks guys. Cuz today i jumped 30" @ 240lbs but i really want like 35", i think that would be beastly.[/quote]
Legit 30" is an excellent vertical jump. If that’s a box jump that sucks (no offense) but that’s an excellent vertical leap for your size. 40" is a freakish vertical that only a few professional athletes can get from a standstill. At 6’3"ish I have a legit (head height) 33" vert (36" or 37" “combine-style”) and I can hit my head on backboards pretty easily. So 30" is a great jump from the standstill at your weight.
One thing I would ask you is how often you practice jumping and what sort of jumps?
Beyond just getting stronger, don’t underestimate just practicing jumping. That will improve it faster than anything. You gotta get a feel for the right depth and the technique involved before you can properly utilize the strength you already have.
I jumped 29" at 5’11, 245 (tested combine style), so I’m no MJ, but just doing 8-10 legit, max-effort jumps a day got me there from 20" over one summer in high school.
[quote]jtrinsey wrote:
KingMike wrote:
k. thanks guys. Cuz today i jumped 30" @ 240lbs but i really want like 35", i think that would be beastly.
Legit 30" is an excellent vertical jump. If that’s a box jump that sucks (no offense) but that’s an excellent vertical leap for your size. 40" is a freakish vertical that only a few professional athletes can get from a standstill. At 6’3"ish I have a legit (head height) 33" vert (36" or 37" “combine-style”) and I can hit my head on backboards pretty easily. So 30" is a great jump from the standstill at your weight.
One thing I would ask you is how often you practice jumping and what sort of jumps?
[/quote]
Yea i had a combine today and here were my stats:
6’3" 240lbs
40: 4.9 (Laser)
Vertical: 30"
Broad Jump: 8’8"
20 yard shuttle: 4.6 (2-slips)
Bench: 185x21 (havnt barbell benched in 2 months, been stickin to DB’s, so thatll be back up in no time).
So i thought it was successful, but i have until june to do even better, so i wanna improve all of my running stats alot more.
If you are just trying to raise your vertical for a combine, DeFranco has some good tips:
http://www.defrancostraining.com/articles/archive/articles_dirty-tricks.htm
This one actually gives you some strenght training tips:
http://www.defrancostraining.com/articles/archive/article_fab15.htm
Those are decent numbers except your broad jump which kind of sucks, especially for somebody your height. You need to work on your technique for that and also flexibility. You can easily put 4-6" on your broad jump by working on really getting the feet out there and sticking the landing deep in the squat with the hands thrown forward to pull your forward. I had a 5’9" high school girl go 8’2" on the broad jump this summer. She’s a great athlete for a girl but I doubt her vert is over 24" but she’s got great flexibility and can consistently land in the deep squat.
We also did broad jumps pretty frequently for a few weeks so she got a lot better at them. With your vert you should definitely be able to go over 9 feet and I think you should be able to get close to 9’6" if you really nail the technique.
I can’t give you too much advice on the 40 but I can relay what I’ve heard from the experts and that is to nail the start. Find somebody knowledgeable who can coach you on your technique there.
The training template that I use that I think I got from Martin Rooney’s material is two days of weights, one day of linear speed and one day of lateral speed. You could replace one of the speed days with jumps which is what I do. Seems to work very well and gives you plenty of time to practice the tests which is very important at getting better at them.
Also invest in the Parisi materials if you don’t have a coach since they break down the technique so well.
You just need inspiration…
Pretend you’re superman…
Kelley Bagget is the king of this shit
Read up here too:
well if you want to increase your vertical jump then you should do calf raises and walk around on your tip toes according to this site www.howtojumphigherfast.com
It also says walk backwards on your tip toes, I might try it actually.
[quote]musclehardgainer wrote:
well if you want to increase your vertical jump then you should do calf raises and walk around on your tip toes according to this site www.howtojumphigherfast.com
It also says walk backwards on your tip toes, I might try it actually.[/quote]
a brief look at that site makes me think its garbage
A brief look at the tips he gave make me think that site is garbage, I wonder how many times they advertise those rediculous jump shoes that make you walk on your toes. Like someone already mentioned, if you want to get better at one particular thing, then practice exactly that. Just like the 40, if you want to get better at it, then practice and get your form perfect.
In my experience, just flat out jumping helps the most. I’m about the same body type/size as you and I had a 33 inch combine vertical and a 4.7 40 so you can just take my advice for what it’s worth, which isn’t much compared to the more knowledgable people here.
Get stronger
Practice jumping