high jumping

ok, i just finished week 3, day 1 and damn, im in pain, well more like exhausted

i hate the leap ups, they take everything out of me
week 15, leap ups, 4 stes of 100reps

lol the leap-ups aint too bad
its the squat hops that take a heap outta me
thank god there only done on wednesday

now im in 4th week on aa2, so far i find it so hard becasue u have to do it 5 days a week, boy those leap ups really kill me,

i think what i notice most about the prog, and so if do pple i play with is that if it makes u jump. last year i played with my team i didnt if jump for the rebound, even though i was bigger then most. now especialy leap ups make u want to jump and get that rebound and jump high. we have 6'2 C if and as soo as i step off the court all of the sudden the other team get OFFecinve rebounds. i think coaches should do leap ups with the team.

any way, i noticed that it very inconviniet for me to do 5 days a week becasue if i do it in the morning my legs would hurt all dayif , and if 2 days a week i come home to late to do aa2 and HW. i need an edvice, coz aa3 is only 3 times a week, should i start aa3 with out aa2, plus 3rd day a week i have bball games. so i only have 2 days left to if do it in and sat and sun i want it to be rest days???

Because AA in general is so strenuous, it was not meant to be used during the basketball season.

Doing the program and playing in games may not only increase fatigue and decrease performance, it may even be counter productive.

But, if you want to continue -- while I don't want to discourage anyone, I have to say, you're putting your body at risk if you do -- then, take a week or two off from AAII completely. You want your legs to be completely refreshed before you start AAIII.

AAIII is only three days a week, so it may fit better with your schedule.

All the best,

Eugene

thanx for that,

1st how do i measure my verticle

2nd- can someone explain to me how does aa3 chart work, i have it and it said on the first half even num to be dome on mon, wed, fri and the second half of the page said odd num to be done mon, wed, fri??

bballer22, this is how i measure my vertical
with my hand extended in the air i can reach (i measured how high i could reach with my hand against a wall, marked it with a pencil and measured from bottom up) roughly 225cm (approx 88 inches or 7'4), and the ring is 10ft or 3.05, since i han touch the rim with my hand extended by jumping that means i can jump 305cm-225cm=80cm, and 80cm in inches is 80/2.54=31.4 which is my vertical in inches after warmups + stretches, my highest ever jump was 33 inches
generally though w/o warmups my vertical is 28 inches
hope that helps............btw is that right how i did it???? any other ways????

anyways, i finished week 3, week 4 now,

daamn!! my vertical sucks, i can only jump like 40 cms

im just finishing up week 2
starting week 3 soon

by the way, thats how i measure mine also
anyway tonight in a mens game i pulled down 11 boards, this jumping is really workin, its makin me a better all-round player, i can score and pass, now with the rebounds, and my improved defense, im pretty confident i can do well on a nightly basis now.

i can only get the tip of my fingers on the rim so i can exactly touch it properly yet, so i prolly have a 29-30 inch atm.

can some one explain to me aa3??

what is it that u want explained?

what days do i do the exersize on?

The program made a mistake. In the initial instructions, it says even weeks should be done on Tuesday, Wednesday, Thursday, whereas on odd days, it's done on Monday, Wednesday, Friday.

The chart says Moday, Wednesday, Friday for both. It's probably from copying and pasting the same chart, but failing to change the dates.

Rest assured, it's Tuesday, Wednesday, Thursday, during the even weeks.


All the best,

Eugene

i have been reading this, and i would like to thank eugene with some good points and good help........thanks

Air Alert 3
ok, i finished week 4, and i must say there is little pain/fatigue now that my muscles have adjusted. Leap ups aren't a problem
anymore. Maybe burnouts take a lil out of me but they are the last ones. Anyway, whislt doin the workouts i notice that my
jump is higher by 1,2 inches without forcing it. When i do the thrust ups i jump higher than in week 1 and i use the same
energy for it so thats a good sign. Has anybody else had same effects?
4 weeks done, 11 to go

today at training i got 4 alleys which were cool, i had an MJ type alley like 2 weeks ago (i explained it to Laddas), should had a vid cam. Anyway, today i was jumping and getting an inch below the rim and i was like, what the hell, why's this, then a friend pointed out tom me that i was jumping from between the FT line and the bucket..........next jump i take off from nearly under the ring and damn, i got 2 inches above the ring

sweet as mat
anyway im in the middle of week 3 now, and at last trainign i almost had a put back, im serious.
the only problem was the ball hit the rim but my fingers would've been above the rim, i just couldnt get the ball over, and this is just 3 weeks into it

everyone was like "HOLY SHIT" LOL
funny as hell when i saw there faces

ehehe cool
im gettin so much more rebounds now and no one can block my shot cos i jump as high as i can and then release. Start week 5 today...love AAIII

stack...if you only get 2 inches over the rim on a standing jump...how did you catch an alley oop?

I had about a 35" vert naturally and I've got it up to about 38" or so depending on how warm I am by just doing calf raises and leg presses with heavy weight.

One thing to always note when you're measuring...the number you get will vary a lot depending on whether your muscles are warm. Also...make sure you wait until the soreness is gone from your leg workouts before you go measuring as that will lower the number also. Make sure you're in the same condition each time you measure.

Thank lord for natural ability...Air Alert sounds tough

ok, i do layup alleyoop layups not dunks

well ive nearly done week 5........agh, this is challenging but i'm deffinately gonna finish it cos i soooo soooo wanna dunk cos theres a whole bunch of ppl that i wanna dunk on

High vertical is not the most importand thing in grabbing rebounds, its all about your jump timing and strenght, yes you have a higher reach but if your fighting for a rebound against someone, he only has to give you a little push and youre off-balans and you lost. Its all about jumping in the right time

Rebounding is all about positioning. Ask D. Rodman or C. Barkley.

Actually leaping ability and long arms do play a part. Strength is key to getting positioning...but you have to be able to get the ball when it's over your head. You need all three to be a great rebounder. Barkley and Rodman both had over 40" verts...

Hard to believe the "round mound of rebound" could jump that high.

How are those Jump programs going guys? Keep us updated i wanna know how it is going.

I did AA2 a few years back and added 12 inches to my vert in about 10 weeks. I will probably start one again this year after the season is over.

Thanks for the links too Eugene, they rock.

i started aa2 but then it just got too hard... but thats not the reason, it also had to be done 5 days a week and i thought that wass too much for my legs since i had a game on friday and other days i would come home very late. at first 2 week i could see esults straght away, but then my legs could just never recove due to my training..

im doing aa3 now and on my 3rd week, so far not much has changed cince my legs are used to much toupher exersie. and what i notices is that the crators saw that aa2 was too much, so they decreesed the amount, sure the routine is diff too.

what i have trouble doing is sqaud hops?? do u do then like u siting on a chair and jump usinf ur calfs?? kinda like thrust ups??

and how could anyone do 75 leap ups in one go??

Yeah by the end of the aa2 program it was just becoming RIDICULOUSLY hard. I was waking up in agony every morning because my legs hurt so bad. Thats why i was keen to see the results the guys on here had with aa3 because it seems at least possible.

Keep the updates coming fellas.