Source
r/BasketballTips•
chellice

[Help] I'm close to 5"11 and can grab the rim till the 2nd knuckle with all fingers and need a little bit more vertical. (approx maybe 6 inches) How do I get that vertical?

I have studied jumping techniques and have a decent technique down. (will post it to get some advice if there's replies)

I do lift weights and can squat 150kg for 1 rep. I am trying to reach 180kg for 1 rep. My bodyweight is 75 - 76kg

I have tried plyometrics on and off but have not gotten consistent with it due to time constraints and mild injuries. Have not seen much improvement in the few times I did plyometrics but maybe i'm asking for too much for too little time.

I know jumping = to power which is force x speed so I have tried incorporating power cleans into my gymming which has slow progress due to not having a proper coaching for the form. I have been checking my own form thru youtube videos and I think it's getting there. Is my strength gains enough? Is my only limiting factor now my plyometrics which can train my fast twitch fibers?

Any tips on where I can improve for my vertical?

Edit: I am not squatting 1 rep maxes all the time. In fact I rarely ever do my 1 rep max. I'm following a program called 5/3/1 and doing a variation to suit my training so most of the time I'm squatting between 100kg to 140kg for 3 - 5 reps. It just so happens that my 1 rep max currently is 150kg which I thought is a good indicator of my strength levels in my legs considering how I've heard that you should be able to squat 2x your bodyweight to dunk.

Posted Aug 8, 2019, 5:13 PM UTC · edited

2413
MarrowAero•

You probably don’t want to do one rep max. There’s a reason why you don’t see meatheads really being outstanding dunkers (I think a lot of them can still dunk tho). I would do about 6-10 reps of explosive exercises, and then focus on the plyos.

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chelliceOP•

Ok I think that part is a little misleading, I'm not squatting 1 rep maxes all the time. It's part of my strength program 5/3/1. My max is just 150kg for 1 rep so far but most of the time i'm working between 100kg to 140kg for 3 - 5 reps.

I will try 6 - 10 reps of explosive squats at about 60% my max weight? (so 90kg?) then plyos. what do you think about power cleans? should I add them?

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MarrowAero•

Yeah, power cleans seem like a pretty good exercise to do. If the exercise is similar to jumping motion, then it’s probably a good exercise for a vertical increase

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phenomenalgg•

do hop squats, worked wonders for me

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wertexxBasketballTips•

squat 150kg for 1 rep. I am trying to reach 180kg for 1 rep

Way to tear your muscle!

Squatting once a heavy weight is not how jumping works...

1
chelliceOP•

Ok I think that part is a little misleading, I'm not squatting 1 rep maxes all the time. It's part of my strength program 5/3/1. My max is just 150kg for 1 rep so far but most of the time i'm working between 100kg to 140kg for 3 - 5 reps.

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wertexxBasketballTips•

That's a bit more reasonable.

Don't think too much, it's not rocket science. Just keep working on your legs and things will come in time. Kilograms, pounds, reps, no one will give you a definite answer. Do plyo, do weights, do runnings, play basketball and you'll get there.

1
FLGT125'9 PG fingers above rim•

Plenty of burpees Box jumps, plyo plyo plyo, 30-second intervals full intensity.

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shoodawoodacooda•

Just keep jumping ! Make sure you practice at least 5 times a week .

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BlazersNBASkills Trainer•

You only want to practice jumping a lot maybe once a week, to much jumping and you will do more harm than good

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shoodawoodacooda•

How would you know ? And can you dunk ?

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BlazersNBASkills Trainer•

I've been training for a long time, you only want to do a jumping session once a week you can still work on the muscle groups but jumping a lot will just wear your muscles out and you will be jumping shorter until your body recovers. And I can dunk yes.

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