You are visitor number since Mar. 25,
1999.
This site is dedicated to young ball players in the town of Brighton, Ontario, Canada...
Improving Vertical - First and foremost the key to gaining vertical is to keep fit. Meaning a regular training session that includes working calves, quads, and abs with a healthy diet. I'm not going to help on the diet part. The drills that follow are very simple and will only take up about 20-40 minutes per workout day. The trick is to combine the workouts with a lot of court time. Also if you suffer from anything it would be appropriate to consult a physician about this kind of workout.
Be Regular - Keeping a regular program is a must if you eventually wish to reach your max. vertical. Therefore find a little time in the morning or at night and do the drills for 4 straight nights. The drills are not all that challenging, but are very effective if combined with proper rest. The real workout should come on the court by continually playing or trying to dunk if you are that far along. The drills will keep the jumping muscles fit to do more on the court than you thought possible.
Dominique is the man!
Drill #1 - Sky Jumps
This is one of the best forms of strength and stamina builders. It will help sprinting speed as well as vertical. It is important to practice this on a soft surface, like a rug or on grass because of pressure can put on the knees. I practice on grass. It doesn't feel like your getting very high but it really works the muscles. While jumping, keep your head relaxed and look straight ahead. Also your knees should always be bent at the top of the jump. You should only be using the balls of your feet to land and push off. Feet should no further than shoulder width apart. This drill is the main power builder. In order for it to be effective you should be able to do at least 50 in a row without stopping. To be successful you will need to jump as high as you possibly can every jump.
Drill #2 - Squats
This drill is used to develop your thighs and strengthen hips. All you need is a book that is 2 inches thick. Next you place you heels on the edge of the book about 8 to 12 inches apart and place your hands at your hips. The squat is then performed by lowering yourself so that your thighs are parallel to the floor. It is very important to keep you back straight and don't bounce up and down.
Michael Jordan could dunk 11'
Drill #3 - Calf Raises
All you need for this drill is a set of stairs. Place the balls of your feet on the stair while holding onto the rail with one hand. Then lift one leg into the air and start doing calf raises with one foot. The heel should be lowered as far as it can go and then you should be right on your toes in the other direction. A full set is doing both legs the required amount.
Kobe Bryant got
some ups!
Drill #4 - Abs
Mixed in with the above workout should be an abdominal workout. Everyone seems to do this in different ways. With an ab roller or just crunches. It doesn't matter as long as it works. Stick to your own drills.
| Week | Start Date | Sky | Jumps | Squats | Calf | Raise | Abs | ||
| Sets | Reps | Sets | Reps | Sets | Reps | Sets | Reps | ||
| 1 | Today | 1 | 50 | 1 | 10 | 1 | 30 | 1 | 40 |
| 2 | 1 | 100 | 1 | 15 | 1 | 45 | 1 | 50 | |
| 3 | 1 | 150 | 1 | 20 | 1 | 60 | 1 | 60 | |
| 4 | 1 | 200 | 1 | 25 | 1 | 65 | 1 | 70 | |
| 5 | 1 | 250 | 1 | 30 | 1 | 70 | 1 | 80 | |
| 6 | 1 | 300 | 1 | 35 | 1 | 75 | 1 | 90 | |
| 7 | 1 | 350 | 1 | 40 | 1 | 80 | 1 | 100 | |
| 8 | 2 | 200 | 1 | 45 | 1 | 90 | 2 | 60 | |
| 9 | 2 | 250 | 1 | 50 | 1 | 100 | 2 | 70 | |
| 10 | 2 | 300 | 2 | 30 | 2 | 60 | 2 | 80 | |
| 11 | 2 | 350 | 2 | 35 | 2 | 70 | 2 | 90 | |
| 12 | 2 | 400 | 2 | 40 | 2 | 80 | 2 | 100 |
Determination is the key. Stick with the program and get out on the court as much as you can to see the improvement to keep yourself motivated.
Now you can get rich with hard work as well as reach the sky. Questions about Melaleuca, email [email protected]
Page last updated on April 13th, 1999.