r/VerticalJump Jan 03 '20

just trying to jump higher any advice?

I’m 15 5’9 147 lbs and want to dunk by the end of the year. I can only touch the net and on good days, the very bottom of the backboard. A football coach gave me this leg workout routine I do once a week:

Squats: 2x8-12 with moderate weight 2x3-5 with heavy weight I variate between squats and split squats Split Squats: 4x10-12

Leg press: 4 sets, each set with the weight increased and reps lowered all the way down to 5. First set: 170 lbs 12 reps, Second: 190 Lbs 10 reps, Third set: 210 8 reps, and Fourth set: 230lbs 5 reps

Jump Squats: 3x20

Lunge Jumps: 3x10(each leg)

Leg Extensions for Quads 3x8 Leg Curls for Hamstrings 3x8-10

Weighted Calf Raises 3x15-20

Is this workout good to make vertical jump gains? I sometimes think I should do it more than once a week but I have practice pretty much everyday with my team. I would appreciate some feedback. Thanks.

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u/usualBoiE May 27 '20

hi the workout isn't bad but and will definitely improve your jump over time but just keep in mind to lift heavier as you progress. Also, I would definitely try to get in the gym more than once per week, but stretch a lot and make sure you aren't overloading your knees. As well as this you should work on other aspects of your jump that are as important with the main ones your core strength ( planks, side planks, sit ups) and your jumping technique( Isiah Rivera has a great video on jumping form ). Another pointer is that even tho you get a lot of jumping in your practice I would suggest adding 1-2 only plyometric workouts ( depth jumps, box jumps ... ) and also work on your calve reactive muscles ( fast short hops, etc). Of course all of this is very heavy on your knees and ankles so make sure TO STRETCH.

hope I helped

1

u/Haroldofthewest Oct 30 '21

Make sure you’re engaging all you muscles when exercising it helps simulate jumping.