System Leap
How can i increase my vertical leap and become a quick player?
i play basketball and i want to dunk. im 5 7 130 pounds. What are the best exercises or the best training system to fufill this dream? I also want to become a quick faster player too.
Go to Verticaljumping.com. there is a lot of good information on that website. They have a free guide that has very good information in it that you can download and they review all the top jumping programs and give feedback of how good they are. Some great exercises to do to increase your vertical are Squats, Hang cleans, dead lifts, Hamstring curls, Calf raises. This is a great workout you can do that I use. If you have access to a squat rack, do 4 sets of 8-10 reps of squats with a max amount of weight. After that put a bench under you to sit on it and with the bar on you explode up off of the bench then bring the weight back down to where you are sitting on the bench and do it again. do this 8-10 reps for 3 sets. After that for the next exercises take two dumbbells in each hand and put one foot on a weight bench and with the other leg lower your body till your knee from the leg on the bench almost touches the ground and then push back up with your leg that is on the ground. do this for 8-10 reps then switch legs. Do 3 sets for each leg. Calf Raises for 4 sets of 12 reps, ham curls for 4 sets of 8-10 reps. Dead lifts 4 sets of 8-10 reps, Hang cleans 4 sets of 8-10 reps. With all exercises concentrate on exploding when you are lifting the weights. This will increase your vertical and quickness. I have increased my own vertical about 6 inches. I hope this helps you out and Good luck.
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