The training I am doing everyday to increase my vertical is this: 40 dumbbell squat jump, 40 dumbbell squat, 50 dumbbell calf raise, 50 dumbbell thrust up (Increase 10 repetitions of each exercise per week) Jumping up the stairs and Jumping
Does anyone have a better training schedule or free training program recommended for me? Thanks!
Vertical jumping and speed are all about your fast twitch muscle fibers. The Air Alert shoes you posted about are a good investment, but you could do some things on your own to help as well.
Jumping rope is a big one. Each jump while jumping rope contracts and expands those fast twitch muscles in your calves.
As far as working out goes, calf raises, lunges, hamstring and quadricep extensions all work well. But your calves are the main part as far as jumping goes. The other muscles just act as support.
Another thing that you can do is run hills. Find a steep hill, not straight up but a pretty steep slope, and just run up and jog down. Start with 10 a day. It works all the muscles in your legs. You will be tired, but once you get used to them I promise you will be faster. Do as many as you can without stopping, take a quick break if you need to. But the biggest thing is getting to 10 everyday.
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I think if you want to get higher vertical jumps, you should invest in that system you posted your other question about :)