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Exercises Movements, technique & proper execution

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Old 08-04-2009, 05:26 AM   #1
Shane Lawrence
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Exercises to increase verticle leap?

Any suggestions on workouts or exercises to increase my verticle leap?
Its part of most police PT tests now, and I constantly double the required scores on pushups, situps, runs, etc. But my verticle leap is...
Adaquate.
Passing, but not in the same range as everything else.

Box Jumps?
Squats?
Lunges?
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Old 08-04-2009, 07:32 AM   #2
John Devine
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Re: Exercises to increase verticle leap?

Lots of Oly lifting. Those guys have mad verticals.
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Old 08-04-2009, 07:47 AM   #3
Brian Degenaro
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Re: Exercises to increase verticle leap?

Squats, deadlifts, Olympic lifts, pullups (back surprising has a big role in the arm swing), getting stronger relative to your bodyweight.

Also, it would help to practice vertical jumping regularly as well as learning how to jump. Those are the two things that almost everyone forgets to do. Most people don't jump frequently and therefore do not know how to jump in the first place (you would be surprised how many have no idea how to jump). You can't be exceptional at something without practicing it well.
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Old 08-04-2009, 08:15 AM   #4
Brandon Petersen
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Re: Exercises to increase verticle leap?

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Originally Posted by Brian Degenaro View Post
Also, it would help to practice vertical jumping regularly as well as learning how to jump. Those are the two things that almost everyone forgets to do. Most people don't jump frequently and therefore do not know how to jump in the first place (you would be surprised how many have no idea how to jump). You can't be exceptional at something without practicing it well.

Probably sounds foolish but...I have played sports my whole life..i feel i am fairly athletic, and know "how to jump", but i am also learning daily, that there are always little things you can do to improve certain things...
SO....i am wondering if you have some literature, or info details on "how to jump" as you are referring to...
Always looking to pick up some info so...

thanx in advance Brian
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Old 08-04-2009, 08:30 AM   #5
Brian Degenaro
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Re: Exercises to increase verticle leap?

My advice when performing a vertical is this:

That initial dip to jump must be very short and quick, and the arm swing must be very powerful. Also, when jumping think of straightening those legs are hard as possible. A lot of people tend to put a lot of hip into it, which causes them to hyperextend their backs.
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Old 08-04-2009, 08:42 AM   #6
Brandon Petersen
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Re: Exercises to increase verticle leap?

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Originally Posted by Brian Degenaro View Post
My advice when performing a vertical is this:

That initial dip to jump must be very short and quick, and the arm swing must be very powerful. Also, when jumping think of straightening those legs are hard as possible. A lot of people tend to put a lot of hip into it, which causes them to hyperextend their backs.
i guess "arm swing" is something i would def have to work on. My jump per say has been based on basketball, or other sports, where arms have their own role while your jumping etc.

thanx
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Old 08-04-2009, 08:50 AM   #7
Mike Mallory
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Re: Exercises to increase verticle leap?

most of the jumping ability is cultivated by the time you're about eleven years old......That being said, most people can still get a lot out of their genetic potential.

Squats replicate a jumping stroke almost perfectly, and will be the best thing to do IMO, along with of course, jumping

I'd make sure you have a goal in mind to track your progress, like dunking a ball. Something other than just 'increase vertical'.......It'll make it a lot more manageable
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Old 08-04-2009, 09:25 AM   #8
Andrew H. Meador
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Re: Exercises to increase verticle leap?

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most of the jumping ability is cultivated by the time you're about eleven years old
whatever
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Old 08-04-2009, 09:31 AM   #9
Brandon Petersen
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Re: Exercises to increase verticle leap?

Quote:
Originally Posted by Mike Mallory View Post
most of the jumping ability is cultivated by the time you're about eleven years old......That being said, most people can still get a lot out of their genetic potential.

Squats replicate a jumping stroke almost perfectly, and will be the best thing to do IMO, along with of course, jumping

I'd make sure you have a goal in mind to track your progress, like dunking a ball. Something other than just 'increase vertical'.......It'll make it a lot more manageable
Agreed.
I can currently dunk a tennis ball, or something i can grip. . . I cant jump a basketball, but be nice too. I am just shy of 5"10 and sure as $hit aint growing anymore so. . . I'm fairly new to the whole O-Lifts etc...so maybe that in itself will be what i needed. As far as "jumping" that's not a problem, because i am very active etc.

thanx
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Old 08-04-2009, 01:05 PM   #10
Steven Low
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Re: Exercises to increase verticle leap?

Sprinting, Oly, DL, plyometrics

Don't really need anything else.. except maybe specific focus on something like glute ham raise if such exercises are deemed insufficient.

It depends on what kind of jumping you're aiming for though. Standing vertical? running 2 foot? running 1 foot?

Each has different technique and require a bit more specific training than the other methods.....
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