Jump training

Does anyone know any jump training program or an advice that works? I'm not talking about big improvement which is quite unrealistic but I could use adding (actually regaining) maybe 4 or 5 inches to my vertical jump.

is yewrr frend

but in all seriousness, look up air alert

I tried Air Alert couple of years ago. It didn't really work for me and few of my friends who tried it as well.
But, if you think it could give results, I might try it again. I had serious back injury and I want to start playing b-ball again. I just don't know if this program can make it worse which I'm afraid of.

I have never done Air Alert since I play football (soccer) and got a pretty good vertical leap for football players (31 inches) but I know one of my mates tried it out and he said that it worked for him but you have to be dedicated and work if you really want to see proper results. I have also heard about joint problems and that, so it's really upto you if you want to do it again. I'd suggest maybe trying it but doing it lightly at the beginning because of your injury and seeing how that goes and base your decision if your going to continue or not around that.

Maybe I'll try to change that program a bit - make it more intense with less reps. It might take a pressure of joints and my back. Thanks for your advice.

Air Alert works for me, but you have to make sure that you stretch out well before and after the training. Failing to do so will give you muscle stress and will upset your joints. It's also worth mentioning that Air Alert and other jump training programs might work for one but not others.

I did so when I used Air Alert. I kinda didn't get results I wanted cuz I was able to jump higher only when using both feet. Did you complete this program (Air Alert III, right?) and how much did you gain? One thing that is very annoying though is very high number of reps required when it's near to end.

Well, the program said you'll jump higher. It didn't specified whether it will be one feet or both feet. I didn't quite complete the program because I stopped around week 10, I sprained my ankle and had to stop until it heals. I gained around 8-9 inches so far, though I have to agree with you that those high number of reps are very annoying, especially leap ups and burnouts.

If all else fails, get a negroplasty. You'll jump higher and be taller too.

If you gained 8 or 9 inches in 10 weeks, it's impressive. I didn't expect that much. Then I'll definetely start this program over again.

If all else fails, get a negroplasty. You'll jump higher and be taller too.

air alert IS HORRIBLE dont do that program it'll cause u to get some BAD shin splits and tears in ur legs the number of reps are insane. ive been doing VJB ( verticle jump bible) for about more then a year and i can say i have gained HUGE from it, im 5,9 ( 5,10 with shoes) and before i was barely able to touch midway of the net to be able to slam easily. the program also made me gain a looot of muscle on my abs thighs and arms it really pushes u to work harder and it has like levels which start from beginner plyometrics and beginner weight lifting (for skinny basterds) all the way to advanced. Even after the beginners program ul be able to gain atleast 3 inches id say. IF u want it just tell me ill hook u up with it

PS: i know what its like coming back from injury and i can tell you it usually results from lack of muscle! if u want to reduce injury on ur back do alot of crunches and get a strong 6 pack!!

I've heard some good reviews about VBJ and I'm a bit familiar with it (just a bit), but I didn't know how reliable they were. Could you tell me is it really that important to follow the nutrition part? I'm going to study this year and don't know if I'll be able to do that. And should I start it before I restart practising (could be September)? I don't know if I'm what you call ''skinny bastard''. If I am, just say so. I'm 6,3 and around 185 lbs.

I've heard some good reviews about VBJ and I'm a bit familiar with it (just a bit), but I didn't know how reliable they were. Could you tell me is it really that important to follow the nutrition part? I'm going to study this year and don't know if I'll be able to do that. And should I start it before I restart practising (could be September)? I don't know if I'm what you call ''skinny bastard''. If I am, just say so. I'm 6,3 and around 185 lbs.

Yes!! it is actually very important to follow the nutrition part because if your above 10% body fat the extra weight will hold ur body down when you jump and u could injure yourself if your fat ratio to muscle ratio in your body is too much or too less. I reccommend if you are a beginner at verticle jump training to first read all of VJB and then start with the beginner plyometrics and beginner weight lifting doing both on the same days so for instance this is how your program could look

monday : beginner plyometrics + beginner weight lifting

wednesday: plyometrics (OPTIONAL but i reccommend you do this day only if you feel your body isnt still sore or exausted from mondays workout)

friday: beginner plyos + beginner weight lifting

and if you want you could throw in arm exercises, calf exercises and ab exercises. I reccomend you do this as your arms can contribute to 10% of your jump as well as help your jumpshot alot. Your abs also contribute alot to your jump if your a one legged jumper (VJB will help you classify which type of jumper you are. Players like michael jordan back in the day were amazing leapers but now today players like vince carter are two legged jumpers because of the increased influence of weights and gym exercises in basketball). I was 60kg when i started this program and now im about 71 kg so you have to eat right, its pretty hard balencing your uni work and the jump program, i was waking up at 6am to do my plyos and gym . You should eat about 3 times a day healthy MEALS, you have to CUT DOWN ALOT on all that stuff like fast food, fried food, snacks and yeah alcohol too. You also have to get 8 hours of sleep ! ( i know all of this seems like general knowledge but still today most ppl dont do it). Basically the physics of jumping is everyone has muscle fibers in their legs which are controlled by the CNS (central nervous system) which tells your muscles how many fibers to use when you jump. When you do plyometrics your increasing the number of jump fibers being used and the rate they are used at as (jump = velocity X force) while when you work with weights your increasing the force put out.

PS: When you do the program there are some exercises you dont have to do! like crossed body off box lunges and stuff so if you need any help ask me and umm dont use smithsonian squat machines at the gym when u squat, always use free weights when your weight lifting. good luck

EDIT: yes you should start the program while your in your offseason because when it will fatigue your legs and body ALOT when you first start so you have to get used to it and you will also see the most benefits when you rest from basketball for a bit so im sure if you start now by september ull be throwing down windmills like lebron . Theres a chart in VJB which tells you if you are overweight or under weight, theres a prettty simple test though, lift up ur shirt if you can see an outline of your abs your around 10% body fat or you can just go to a clinic and get an exact percent figure. Most people think basketball is just a gift but trusts me your work in the gym contributes ALOT to your game thats why you see people like kobe bryant work out 6 hours a day 6 days a week in the off season

Thankfully, I don't eat fast food and, which is quite funny, I don't use alcohol either. I guess, I'll start doing it only when I'll start practising again because there isn't a gym anywhere around and I'm below that 10% body fat margin. Thanks for your advice, man. Hopefully you'll be around if I need help with this program.

Here are several threads on jump training, air alert, etc.

viewtopic.php?f=22&t=55878 - Air alert
viewtopic.php?f=22&t=45101 - Jumpsoles
viewtopic.php?f=22&t=43533 - Vertical Leap products
viewtopic.php?f=22&t=36427 - Vertical Leap
viewtopic.php?f=22&t=22938 - Vertical Jump

Thanks. I'll look at them later.

dopeboy23, damn man you dont need any jump training course when you're 6'3 and only 185 lbs. You should be able to slam it home easily!

as i stated before i would not reccomend you try to jump soles or air alert just because of the % of people of that have been injured with both of these products. Im not saying neither will work but they wont give you huge gains such as 12 + inches. Focus more on gaining muscle, plyometrics and eating because once you tear a muscle such as your patellar muscle its over from there and VERY hard to recover from. If you want a professional manual after VJB to increase your vert further you can try the VERTICLE PROJECT as this is a very advanced workout for people who are college and profesional athletes and it really takes a toll of your body.


ps: color does not matter as i have a white friend who plays vollyball and has a verticle close to 40 inches!! check out this guys vert http://www.youtube.com/watch?v=q9i0uhyuKuk, your 6,3 so if you work hard to get around a 37 inch verticle you would jump out the gym!

dopeboy23, damn man you dont need any jump training course when you're 6'3 and only 185 lbs. You should be able to slam it home easily!

I know.. That's what I hear from people all the time. But I've never had at least an average jump. But it went worse after my injury, before that it wasn't so bad. I'm not saying I can't dunk, but I should be able to jump higher.

OtiS, I'll definetely try that. Can you tell me how much time it takes (I mean, per day) to train properly?

well if you follow the guides and perform each exercise with full concentration speed and the 1 - 2 min breaks reccomended between sets it should take you about close to 30 mins for the plyometrics and 30 mins for the weights but it usually took me close to 1.5 hrs as i threw in ab, shoulder, and arm exercises

That sounds reasonable. Thanks.