high jumping

by **bballer22** on Fri Jan 17, 2003 8:17 pm

i tryed talkeing about this b4 but the post was old.
ne way, i got my hands on some programs to higher verticle jump and i was wondering if someone has used on and seen the effects and would like to recomend??
thankz

by **scubilete** on Sat Jan 18, 2003 3:20 am

I don't think this is the right forum for you to ask that, I mean you might get an answer but not as soon as you might if you post this in the right place. :wink:

by . on Mon Jan 20, 2003 7:05 am

I used Air Alert 2, I was half way and then I stopped because it was to hot, I´m 6´2 ft and before this I could just reach the rim but now I can make some easy dunks

by **Eugene** on Mon Jan 20, 2003 12:02 pm

There have been quite a few success stories with Air Alert II. It seems to be the training program of choice for many players seeking a higher vertical. I have the program, but I have not used it yet -- I'm waiting for the end of the IM season since my legs are pretty dead as it is (playing 2-3 hours a day everyday will do that to anyone, I imagine).

I won't post the actual program, since that's strictly against forum rules, but I can post some tips.

I found that ankle weights do help. It may be purely psychological, but from experience, I know it feels great taking them off right before game time. It kills your knees, though, so you have to be careful using them. I might start using them during IM, a little at time, however.

Taps. Throw the ball off the backboard, and tap it back up in the air. It helps not only your vertical, but also your endurance and coordination.

Twitch-muscles are actually what help your vertical, so this exercise should help.

Hop across the length of a basketball court, baseline to baseline, but start in a crouch. Jump as far as you can and crouch again when you land. It's important that you come down all the way. If you don't have access to a basketball court, just jump up and down, silly as that may sound. Just make sure you squat down all the way.

Toe raises, or heel raises, I can never remember. Just stand on a ledge just on your toes so your heels don't touch the ground, and go up and down -- slowly! I actually did this on a squat machine. It doesn't matter if you do it on a squat machine or otherwise, but make sure you go all the way up and all the way down slowly.

Jump ropes are always good. Do some just on your toes, do doubles if you can, change feet, jump side to side, et al.

Line Drills help your endurance and agility.

All of these exercises are pretty painful on your ankles and/or knees so do them in moderation and smartly. There's no need to destroy the ligaments/tendons/soft tissues in any of your joints to gain a few inches.

Remember, this is just some advice... how you choose to use it is up to you, safely or not.

All the best,

Eugene

by **bballer22** on Mon Jan 20, 2003 10:35 pm

can u explain to me in diff words Thrust ups & Burnouts , coz i have it but cant undertand it, just those 2
thanx

by **Eugene** on Tue Jan 21, 2003 1:46 am

For thrust ups, you're basically jumping using only your calves. When you jump, you bend you knees slightly to get more force, right? For a thrust up, don't do that. Keep your knees straight and jump. When you come down, keep your knees straight and jump up again immediately. That's one thrust up.

For burnouts, stand on your toes, and jump up and down while staying on your toes. Like jump ropes, but don't let your heels touch the ground. Try to stay as high on your toes as you can. Do them fairly quickly, I don't suppose this will work if you go too slow.

Try to develop a rhythm for each of these exercises. It'll make them more effective and make it easier for you to count and keep pace.

All the best,

Eugene

by **bballer22** on Tue Jan 21, 2003 11:31 am

how can u get any air on thrust ups, i cant get up off the grownd, maybe like 1cm or less,

and how much break do u take after each exercise coz if burn outs the same as jumpig rope then i can do 200 in 1 go easyly??

by **Eugene** on Tue Jan 21, 2003 11:42 am

It's okay if you don't get very high off the ground -- that's not the point. Thrust ups are trying to isolate your calf muscles, like all the other exercises. Just keep doing them. If your calves are sore at the end, then you did a good job.

It's not just burn outs you're doing. You have a number of other exercises. Besides, you have to do about 1500 of the burnouts, so it's not quite like doing 200 jump ropes.

Also, you're going to do this 5 times a week, so you'll be fatigued, don't worry.

As far as resting -- after each exercise, get a glass of water, stretch, the muscle you just exercises, and the muscles you will exercise, and when you don't feel your legs burning, start again. Don't wait too long, however, since you want to be reasonably warm throughout the exercises.

All the best,

Eugene

by **bballer22** on Tue Jan 21, 2003 1:52 pm

burnouts are the same as jumping rope????!!! and in AA2 the 1st week is 1x100 jumps and by the end its 1200???
plus i heard that u should do it no more than 3 times a week??? true? no?

as for thrust ups just to make sure, how far off the ground do u get???

by **Eugene** on Wed Jan 22, 2003 1:20 am

Doesn't the program say 5 days a week, monday through friday? It's meant to overload your muscles like any other training program.

As for how high I get off the ground, I get maybe an inch, probably less.

Burnouts aren't exactly the same as jump ropes. I'm sorry if I gave you that impression, and if my program is the same as yours, then yes, it starts at 100 and ends at 1200 -- that's my mistake, saying 1500.

Just trust the program -- it seems to have worked well for many people.

If you go to the forum over at Insidehoops.com, you may be able to find more information on the program.

All the best,

Eugene

by **bballer22** on Wed Jan 22, 2003 4:48 pm

i i figured out that burnouts are not the same as jumoing rope coz it tell u to jumt as high as u can, when on jumping rope u only jump like and 1 1/2 inches coz of the speed ur going at. but yeah if u do the prg 1se a day u should be able to do it 5 days a week

by **Matt** on Thu Jan 23, 2003 12:03 am

make sure you have at least 2 days off in a week between workouts

anyway, i use a similar w/o program and i do maybe 1/4 of the stuff that it says to do and ive gained bout 3 inches since starting last year.........now that i can touch the rim with ease off 2 steps i sort off stopped doin the work, but the last 3 days ive been doin it hard again, and hopefully in 12-18 months i'll be able to dunk it, if i could palm the ball then i'd probly dunk it sooner

by **Boyk** on Fri Jan 31, 2003 12:13 am

sweet thanx for the info eugene
im gonna start doing all this stuff ive written it dwon and everything

thanx a heap man, coz i cant seem to find any jumping programs in this stupid city!

i have a 27 28 inch vertical atm and i wanna increase it to at least 34
is it possible??
im only 16 turning 17 in june

by **Eugene** on Fri Jan 31, 2003 12:53 am

Glad I could help, Laddas.

As for your question, the optimum time for using this program is between ages 13 through 16 -- that's when you go through puberty and your body goes through all the chages, that is, you grow into your body. So that's the ideal time. However, your body continues to develop (if you keep working out) until the age of about 28. Then until 32/34 there's little change either way. Once you hit 35, then you start to decline physically, whether or not you keep working out. Fortunately, the more you work out, the less decline you see.

So being 16, you're in a good place. You have enough physical maturity to handle the workouts, but still in the ideal time for muscle development.

Air Alert II guarantees at least a 4 to 6 inch increase and many people see an increase of 8 to 12 inches (rare cases see a whopping 14 - 16 inches) so you should have no problems reaching your goal of 34 inches.

As for me, I'm 19 and like half an inch away from the rim, so I need at least 8 more inches to start dunking.

Make sure you know exactly what you're doing. Many of these exercises are strenuous and if done poorly can be even detrimental to your physical health.

Besides, any workout programs are a serious commitment. Air Alert II is 5 days a week for 10 weeks, and Air Alert III (more recent) is 3 days a week for 15 weeks. You'll need as much determination and commitment as physical endurance.

One final tip, go to www.streetballzone.tk for more information. I won't tell you what exactly is on that site in fear of violating a rule, but just trust me.

I know the workouts that I listed are effective, but I don't know how effective they are. It's best to go with a designed program, like Air Alert II.

I hope you reach your goal.

All the best,

Eugene

by **Boyk** on Fri Jan 31, 2003 11:36 pm

wow increasing it by 10 inches would be a bonus

thanx for that site by the way, are the programs they had listed exactly like the proper ones???
i printed them out and im gonna start doing that

thanx for the info again eugene
lata

by **Matt** on Fri Feb 07, 2003 11:08 pm

yeah, im doin AAIII and it's tough (i just finished week 1) but my body is used to the workouts

anyways, Me and Laddas are 5'8 and we both can touch the ring so my vertical would be the same as his

let's see if i can dunk in 14 weeks, i hope so, at least i should be able to dunk a 9ft 8 ring

ok heres a question for you Eugene............in AAIII it says on the days you don't do the workouts you should work those legs by playin, my question is can i do weights on my legs
so far i have been doin that, but i only do 1 set with 25 reps lifting 15kg on the bench press. Should i stop? Should i increase?

thx

by **Eugene** on Sat Feb 08, 2003 1:13 am

The reason AAIII tells you to play on the off-days is to simulate real jumping situations, that is, you need to put your muscles in a situation where they are being used explosively, i.e. going up strong for a lay-up or dunk.

If lifting weights is all that you're doing, you're not helping yourself, because weight lifting is a fairly slow process, you're not making your muscles work quickly.

If you're lifting weights and playing, you're really overloading your muscles. There isn't enough rest time between playing, and lifting weights, and doing the program. I recommend not using weights.

You definitely should not increase using weights. That would even be counter productive.

So, I'm basically saying, follow the program as it's written. It's a well-thought out program and it's worked for a lot of people, and it should work for you too, if you follow it honestly. Because AAIII is such a strenuous program, you need to adhere to the program so you lessen the risk of injuring yourself.

Don't get too greedy now to think that more workouts lead to more vertical gains. It's not that simple.

All the best,

Eugene

By the way, 1 set of 25 on bench press? Do you mean Leg Press? If you're using the bench press, then you're working the upper body, and it has nothing to do with AAIII. But working your upper body throws off your jumpshot.

by **Matt** on Fri Feb 14, 2003 9:56 pm

yeah i meant a leg press

anyway, well i completed week 2 so far and damn, these excersises are painfull but the results are really satisfying

13 weeks to go, March 13 i finish and if i cant dunk by then then i guess i won't be able to dunk ever

by . on Fri Feb 14, 2003 10:40 pm

13 weeks to go, March 13 i finish and if i cant dunk by then then i guess i won't be able to dunk ever

how tall are you?, how old are you? and can you touch the rim?

by **Eugene** on Sat Feb 15, 2003 12:49 am

Hang in there Stack...

I know dunking is the ultimate goal, but even if you don't reach it, and I truly think you will, be assured that even finishing a program like AAIII is a great accomplishment, and a tribute to how dedicated you are to becoming a better basketball player.

By the way, on the even weeks are you doing tuesday, wednesday, thursday, or monday, wednesday, friday? Ultimately, it shouldn't matter, but there is some confusion between the two.

Anyway, much respect to you, Stack, if you finish the program.

Good luck

You can also run through the program again after a one month break -- although vertical gain won't be as significant, it may give you that extra jump that will get you playing above the rim.

All the best,

Eugene

by **Boyk** on Sat Feb 15, 2003 3:45 am

hey Eugene, i was just want to say thank you again for all the info you posted.

anyway this program is really helping.
first game after the christmas break i had only 5 pnts(i didnt really try tp push it) but had 8rebs 7asts 6stls and 5blks
i was playing great D(im usually good at D but i was great) and my footwork was a lot better, i was running a lot faster and everything, i was jumping up pulling down boards, jumping up blocking shots from guys twice my height it was great

now, would htis program also be helping my defensive footwork and speed, coz it certainly seems like it

by **BIG GREEN** on Sat Feb 15, 2003 3:58 am

hmm..i could dunk at 6'1" without any help. I wonder if i used that air alert 3..what would happen....hehe. I might have been able to do some spud web type 360's. :lol:

..and in nyc...you get tons of short high flyers..i wonder if they all use some kinda program..ah well..

by **Eugene** on Sat Feb 15, 2003 4:22 am

Laddas, it's great to hear that you had a good game...

It turns out, AAIII or any AA programs, not only improve your vertical, but also your quickness, explosiveness and balance... Why, you ask?

The type of muscle that improves your vertical is your quick twitch muscles. It's long been believed that perhaps the stronger your legs get, the higher you jump, and while that's true to some degree, the quick twitch muscles in your legs improve your explosiveness, and force your muscles to respond quicker in general -- leading to a higher vertical.

The positive byproduct of this is that your legs basically start moving quicker, therefore, you end up with better footspeed and foot work.

As far as your balance goes -- and balance is a crucial part to play good defense -- it seems that some of the exercises actually work to develope your sense of balance. Calf-raises, for example, require you to stay on one foot, and burnouts require you to stay on your tip toes for the whole set. It's no coincidence that boxers -- who always stay on their toes during a fight -- have great sense of balance (which is why I believe Kobe took up boxing -- there's few other sports that develop body control and balance like boxing).

So, you put those things together, and it turns out that not only can you jump higher, you run faster, play better defense, and you become infinitely more confident in your game, and confidence is key in becoming a great ballplayer.

Thug...

As far as the short dunkers go, don't forget that it just may be natural athleticism. They probably concentrated on jumping higher than anything, so they probably practiced jumping higher -- and dunking is simply a by-product of years of practice and athleticism. Some people are just lucky like that. I knew a kid who stood a head shorter than me, but could grab the rim. Conversely, some people who are taller than I am can sometimes barely get rim. Ask them if they can go off the other leg (their weak leg) and see if they can dunk. If they can't, then they probably haven't used any program.

All the best,

Eugene

by **Boyk** on Sat Feb 15, 2003 4:32 am

Also i have a good first step which is one of major strengths, and dribbling, so i always beat people off the dribble, now i seem to be able to beat them anytime i felt like it, its a lot more explosive and i fell unstoppable lol(that maybe just confidence)

but anyway this program is doing heaps more than just vertical.

I held the guy i was playing on to just 1pnt also and hes actually there best player

well next week im goin out there to look to put some more points up on the board

ive scored just 8,4,5 in the last 3 but my other numbers are better
i started the season scoring 17,22,21,18 so im gonna try go back there, and my confidence is that high i think i can manage

by **Matt** on Sun Feb 16, 2003 12:22 am

Kobe4mvp wrote:
13 weeks to go, March 13 i finish and if i cant dunk by then then i guess i won't be able to dunk ever

how tall are you?, how old are you? and can you touch the rim?

5'8, 17 and yes i can touch the rim

Yeah thx, Eugene, i'm really committed to doin this program
yeah, on even weeks i do tuesday, wednesay and thrusday

on a side note here, these are my stats for todays game (which was a must win)
20pts, 17REB (Thx AAIII) 6ast and 1blk

high jumping

high jumping

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