I really want to gain some hops during the offseason without buying any equipment..Is there any tricks to gain hops?? I am the shortest kid in the school and i really have to improve my hops!!
Please help!!
::Lakerskp21::
I really want to gain some hops during the offseason without buying any equipment..Is there any tricks to gain hops?? I am the shortest kid in the school and i really have to improve my hops!!
Please help!!
::Lakerskp21::
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#1 by dwadefan06 on February 22nd, 2012
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its going to be hard if you dont wanna buy equipment but in that case the weight room is your best friend either squats and calf raises with dumbells or if you dont wanna use weights then get a step ladder and do one foot calf raises on it or another good exercise is squat jumps where you get in squat potion then jump as high as possible then return to the ground in sqat position on your tippy toes without equipment it will take more hard work but if you just strenghten your calves and your quads and hamstrings it will improve but ull need the whole offseason lol i suggest try air alert the program at airalert.com it really helps but its alot of hard work and dedication but its worth it i used it my ninth grade year and i made varsity the next year during the middle of the season good luck though
#2 by Jerrycobra on February 22nd, 2012
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there is this exercise called air alerts, its a daily leg exercise with different workouts everyday or every other, and could increase your hops over a foot
http://www.airalert.com/
#3 by SlayingR on February 22nd, 2012
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Squats and go through pirometrics
#4 by Codemann. on February 22nd, 2012
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if you dont wanna buy equipment it will be pretty hard. but just maybe go to the gym and do like leg press and calf raises and stuff, if not find a ledge about 2 feet off the ground. just jump up with both feet onto it and back to the ground again for 30 seconds as fast as you can, then do however many sets you want. after that do the same but with one foot only, then switch feet. if that dopest work for ya then just look for some jumping programs on the net. hope this helps
#5 by Q.D. on February 22nd, 2012
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Search online for Air Alert ( 1 or 2 ) or just simply leg plyometric exercises. They sell them online but i found a bunch online for free you just gotta look.
If you find the Air Alert workout routine, they have 3 days leg working out (example: Mon, Wed, Fri) on the off days (Tues, Thurs, Sat) just play normal basketball so you muscle gets use to it. Just remember to let you leg rest as well, so it its hurting dont play.
Do your research, pick a good routine, work hard, eat right and most importantly, dont quit in the middle of it.
P.S. Trying to gain on your vertical, you wont notice it right away it takes about a month or 2 to even notice it a little. And at one point you will lose some of your vertical for a week or two, so it might make you think like you not gaining at all.
AFTER you completed the workout routine (like totally) buy some 2-4 lbs leg strap. Play ball with them on for a while, take them off and you will feel like you can shoot to the moon.
#6 by jonathan s on February 22nd, 2012
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well if u really want to get better in hoops then i recommend that u should practice a lot during summer. for me I experience that too I really wanted to be on top of my game.. so what i did over the summer was practice shooting my hoops.. I recommend u to shoot in the free throw line first because it make a lot difference.Once u did that try shooting around the court of a basketball court. once you improve that u will be better in ur game..
Like one time for me personally i been trying shooting in the corner and you know what I really improve.. Try my steps I bet u it will work for you.. Email me back if really improve or not.. Tell me if u did not improve I will tell you more steps.
#7 by Jumping J on February 22nd, 2012
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If you really want to improve your Vertical jump, first you need to figure out what type of Jumper you are, a power jumper or a leaper, as using optimal biomechanics is just as important as having explosive muscle power. Next you need to figure out what type of power or strength you are lacking. The three basic types of strength are: Base strength, transitional power, and explosiveness or “Reactive” power, they are all different and must be trained in different ways. Now I know a lot of you are wondering what’s the difference between the three. Well in short Base Strength is how much weight you can move, Transitional Power is how fast you can move said weight and explosiveness is the maximum speed and distance you can move said weight with each single movement. A good Vertical Jump training routine will include the following exercises:
Base Strength
1: Traditional Squats and Pistol Squats
2: Deadlifts/base building olympic lifts
3: Lunges
4: Core Work (Functional Performance Core Strength= The ability to make your pelvis and spine “lock” and work as a single stable unit, not simply having a 6 pack or being able to do 100 crunches)
5: Stretching
Transitional Power:
1: Box Squats/Tempo Squats
2: Power Cleans
3: Push Press
4: Core Work
5: Stretching
Explosiveness:
1: Ballistic and jump squats
2: Traditional and Compound/Hybrid Plyometrics
3: Sprinting
4: Core Work
5: Stretching
You’ll also want to figure out which individual muscles/muscle groups are working inefficiently. You can figure this out by completing a full vertical jump test progression and a baseline fitness test to diagnose any muscle imbalances that you may have. Remember no matter what type of training program you do you must make sure that opposing muscles are strengthened and balanced (e.g. Quads and hamstrings, abs and lower back) so don’t skip the quad extensions and hamstring curls. If opposing muscles are not strengthened they will lead to weak links, energy leaks and imbalances will result in poor or slow improvement and raise the risk of injury significantly. Do a routine that combines plyomertic/bodyweight, free weight and or acceleration routines. Make sure you are consuming lots of protein to aid in muscle repair after tough workouts You’ll also want to replenish your bodies ATP and glycogen stores as they are the fuel for those type IIa and type IIb muscle fibers you will be (AKA FG and FOG) shredding during your workout. In order to gain inches you’ll need to tax your central nervous system and force your body to create new motor pathways. If you train correctly you should gain at least an inch a week. http://www.youtube.com/watch?v=7PxcPllTyRA
Jump 20 inches higher in 10 weeks:
http://www.program51.com