Basketball

[Robert]

So my broken finger has healed quite well and it's almost January. Time to make a load of promises to myself about reducing the drinking, smoking and visits to the ink shop that I just wont keep. In other news, I don't weigh a great deal more than when I started this post. I still train but it is completely random (I do whatever I want whenever I want to). As you can guess this stopped having any impact on my health, weight, looks and sporting ability after about three months.

I really want to increase my vertical leap as I am starting to get to a good standard at basketball. My question is, generally speaking; what can I do to improve this and my game in general? I have had a read around a few web sites but to be honest I don't know where to start. Anyone with experience?

[Robert]

Edit: I do understand that training to a programme rather than randomly will have some positive impact.

[PikeKing]

squats

[plateau2]

Stronger PC, there was a good defranco article somewhere about this I seem to remember

This wasn't the one I remember...
http://www.defrancostraining.com/ask_joe/archives/ask_joe_03-10-10.htm

Edit it was this one...
http://www.defrancostraining.com/articles/38-articles/53-top-15-exercises-for-higher-vertical-jumps.html

[Robert]

Sweet! Thanks.

[Narc]

I would have thoughts just lots of vertical jumps, box jumps etc, squatting, speed squatting, narc abs obviously...

[JonnyJames]

Obviously Narc abs.

[kinkymisspinky]

The details will depend on your current level of physical conditioning. Basically, given what I understand of your current fitness level:
* Get stronger (strength is a component of power);
* Use compensatory acceleration when lifting;
* Do some basic jump training: in Functional Training for Sports Boyle suggests athletes new to jump training should learn the mechanics of the jump movement through exercises that do no produce significant eccentric loading/shock absorption requirements, i.e. jumping onto a box.

[PikeKing]

limit your plyos to no more than 30 foot contacts per week

[Robster]

Really appreciate the responses. Can you cats help me (read tell me) how to codify that into some sort of programme? Mucha love

[PikeKing]

the lazy answer is "do westside for skinny bastards"

[Narc]

How much time are you actually prepared to spend training, twice a week?