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Rell22
Question:
How do I increase speed, explosiveness, and my verticle leap?
Asked by Rell22 - 4 answers - 6 weeks 15 hours ago
- basketball
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- circuit training
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- flexibility
- interval training
- overtraining
- plyometric
- power
- proprioceptive
- speed training
- strength training
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- weight training
- winning
I am an 20 yr old collegiate basketball player, wanting to improve my speed, foot speed, stability, explosiveness, and verticle leap. I need to reprogram my fast twitch and explosive muscles that I once had going, but due to ankle and Achilles injuries I've lost my edge. What are some things I can do improve in those areas?
crjumper
1) Start jump roping every day.
2) Buy a rubber medicine ball atleast 10 pounds and do lay ups & basketball moves.
3) You need to develop your hip strength and the easiest way to do that without weights is to start doing burpees. Look Burpees up and then try doing 20 reps work your way up to 100 reps.
4) Add Pullups to your work out to build up your upper body.
5) Don't forget to work out your abs.
You do these things for 3 weeks you will notice a difference in your ability.
Submitted 5 weeks 6 days ago by crjumpermclarke0600
Also try box jumps, lunges and some core work such as plank.
Submitted 5 weeks 4 days ago by mclarke0600dominic
Combine weights and plyos in the same workout to boost the power out put of your fast twitch fibres. Perform paired exercises, such as the squat and the jump squat that work the same muscle groups. Leave a couple of minutes between sets of each. Use a medium to heavy weight. This is known as power combination training,
Submitted 5 weeks 2 days ago by dominicGG
i'd say combine plyometrics with power development resistance training if you know your 1rm you can calculate what weight you would be using to develop power power is usually about 80 of the weight u can 10rep,and you prob want to be doing some compound exercises like squats dead lifts also i would be working on my gastronemious oh and maybe tryn superset on ur hamstrings and glutes hope thats of some hepl bud
Submitted 5 weeks 8 hours ago by GGgraeme grant