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im a 13 year old male. im 5' 7" tall. I have a 19" vertical jump.
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Whats your reach? Plus highest touch?
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I know i am capable of doing this
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Well this may be a very hard goal to achive because you probaly need about 10 inches i'm geussing
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i was just wondering if i am on the right track.
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Well, whats your workout scheduled? I'm geussing you have done alot of plyometrics, so i owuld advise you to lift weights get a simple workout schedule. Squats and Deadlifts on different days remmeber and dont forget upper body and core.
Heres a quick article i wrote like last week. Trust me on this it was only a year ago when i wanted to dunk(i was 13 5'5 and had a great vertical so i know what its like trying to dunk i almost could get rim i could in games soemtimes.)
Vertical Jumping
I know that this may be one of the things you desire (A Great Vertical Leap). There are many reasons to train to get a high vertical leap. For many sports I there’s different reasons to improve your jumping ability. Like in Basketball many many many people with want to dunk a basketball so badly they’ll pay a million dollars for a program which says that you’ll gain this many inches in this amount of time.(I exaggerated on a million dollars but…) There is no way that there’s a guarantee for a program because your body may be use to the same workout routine so if you were doing plyometrics for a while( a commercial program ). Most of them are plyometrics. If you do plyometrics then do more plyometrics you probably not going to gain well so don’t fall for them 10 inches in 5 weeks things. Most people are now like but what about testimonials? They can be lies. Anyways even if there not lies I doubt that many other will gain like that. Now I’m going to break this down into two sections ( Weights and Plyometrics ).
Weights
Many of you guys probably never trained with weights before so why not start now. To be good at sports you need to be in good shape and be strong enough to do what you have to do. I think weight training is one of if not the best way to improve vertical jumping. If your just going to start with weights soon check out my other article for a simple program which you can use and change the exercises. You want to go for form before weight. Once you get form down then put on some more weight but don’t put to much because you don’t want to sacrifice form. I think of some exercise that you may want to incorporate in your program (this is only some lower body don’t forget about upper body and your core) are Squats/Deadlifts have them on different days so that you don’t tax your cns( central nervous system ) too much. Lunges are great because they can fix the imbalance in your legs. Step-Ups can be good to if done with a higher chair so you can get your glutes and some other posterior chain muscles into that exercise. Leg Curls are pretty good for hamstring but GHRs work great to but are much more difficult so beginners don’t start with these. Pistols can be a great addition to any workout just practice them with something to balance on first then try without balance work your way up to that. There are many more but these are just some easy ones.
Plometrics
Plyometrics are a great way to get quicker. There are the different kinds. High Med Low intensity. High intensity plyometrics should only be done when you have a good strength base and squat 1.5 times your body weight so if you weight 100 you would want to squat 150. Low and medium plyometrics are usally can be done without squating that much weight.
Example of high intensity plyometric: Depth Jumps
Example of Medium/Low intensity plyometric: Lateral Cone hops
This is just a quick overview I will later go into more in depth information. I will not have any Q and A’s this time I will make a huge page of Q and A’s hopefully very soon.
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