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Introduction Area => Introduce Yourself => Topic started by: Basielcole on December 08, 2010, 02:37:30 pm
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Hey guys,
my name is Basiel and I'm from Belgium. I'm 17 years old and i've been playing basketball for 6 years now. I train 3-4 times a week and play competition games in the weekend. My height is 189 cm (6'2.5") and I weigh about 70 kg (154 lbs), so obviously I'm pretty skinny. I've always been fascinated by jumping and dunking and I would like to jump a little higher. My current vertical leap is about 28 inches and I'm a one footed jumper.
Last year I completed a plyometric program, but my results were very disappointing. I only gained one inch or so :(, so I guess plyometrics aren't good for me.
I don't really have any experience in weight lifting, squatting, etc.
I have no clue which exercices I should do in order to improve my vertical, but I guess I should work on my strength base. Also, my legs look out of proportion. I have very muscular calves but rather skinny quads. I don't know why, it's pretty weird.
I heard stretching is also good for adding inches, is that true?
That's about all I have to say, I hope you can give me some good advice. :D
BCole
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welcome to the club man . you should really focus on gaining power before doing plyometrics , you'll find your answers here
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Hey guys,
my name is Basiel and I'm from Belgium. I'm 17 years old and i've been playing basketball for 6 years now. I train 3-4 times a week and play competition games in the weekend. My height is 189 cm (6'2.5") and I weigh about 70 kg (154 lbs), so obviously I'm pretty skinny. I've always been fascinated by jumping and dunking and I would like to jump a little higher. My current vertical leap is about 28 inches and I'm a one footed jumper.
welcome to the forum man!
Last year I completed a plyometric program, but my results were very disappointing. I only gained one inch or so :(, so I guess plyometrics aren't good for me.
they aren't good for you AT THE MOMENT, because I imagine you are just too weak.. primary focus should be getting stronger.. fill out that "free coaching" questionnaire and drop it in the progress journals section.. check the START-HERE tab on the menu bar at the top, that'll give you the info.. the thing is, to give you better guidance, i'd need to know alot more things about you & your injury history/training history/diet/sleep schedule etc, but I'd be willing to be your biggest issue is strength, pretty much can guarantee it.
I don't really have any experience in weight lifting, squatting, etc.
I have no clue which exercices I should do in order to improve my vertical, but I guess I should work on my strength base. Also, my legs look out of proportion. I have very muscular calves but rather skinny quads. I don't know why, it's pretty weird.
if you fill out that questionnaire and start a journal, we can help you out for sure.. You'd need to go on a very basic/beginner strength program, emphasizing form and slow progression for at least 12 weeks, that doesn't mean you won't see gains in vert though, in fact you'd probably make some nice gains in vert.. Squatting, lunging, calf raises & general upper body strength will most likely work wonders for you..
Jumping higher requires being able to produce more force into the ground than you currently can, strength training is VERY effective at improving that ability.
I heard stretching is also good for adding inches, is that true?
stretching is mostly for injury prevention.. strength training/athletic training can cause you to get tight, for example in the quads/calfs/hamstrings.. if you are OVERLY tight, then yes, stretching can improve vert by returning your muscles back to a "more effective resting length", ie, they have the ability to produce more force because they aren't already in a hypertonic (partially contracted) state..
stretching your lats & chest can add inches to your reach, but that doesn't add inches to your true vertical, it can however make you touch higher on the rim given your current vertical.. if lats/chest are tight from too much upper body training, for example, you can lose a good 2" on reach.
other than that, no, stretching isn't going to add inches..
That's about all I have to say, I hope you can give me some good advice. :D
BCole
peace man!
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:welcome: