This entry is my new vertical jump workout. I didn't include my upper body exercises because I wanted to make sure that I listed those exercises and methods that I am using for my lower body. I am using calisthenics, isometrics, and isotonic exercises for my upper body. I'm very pleased with the results I've gotten also. Now, I want to reproduce the same positive results for my lower body.

Vertical Jump Measurements

Wednesday May 19, 2010

 

 

Standing Height = 70 inches (5'10".

 

Standing vertical reach = 91 inches (7'7".

 

My current standing vertical jump reach = 105.5 inches (8'9.5"

 

My current standing vertical jump = 14.5 inches (1'2.5"

 

Required vertical jumping reach to dunk = 128.25 inches (10' 8.25".

 

Required standing vertical jump to dunk = 38. 25 inches (3'2.25".

 

Required additional inches to vertical jump in order to dunk = 23.75 inches (1'11.75".

 

Dec '07 vertical jump = 4 inches.

 

Progress gained to date from Dec. '07 to May 19, 2010 = 10.5 inches.

 

Exercises used: Plyometrics, Isotonics, Isokinetics, and Isometrics.

 

Exercises favored: Isometrics because they offer results without damaging my knees, back, tendons, etc. Plus the equipment is inexpensive.

 

Question: Is it possible to add nearly 2 additional feet to my standing vertical jump using isometrics exclusively? So far, research indicates that isometrics is not the best way to build oneâ??s vertical jump.

 

Answer: To be Determined....

 

Strategy: Between now and June 2, 2010, all lower body exercises shall be isometrics exclusively. Any other exercises, isotonics, isokinetics, plyometrics, etc. shall be used ON THE UPPER BODY ONLY! Therefore, we will succeed or fail with isometrics... I must focus on using just those exercises listed in Dr. Van Suchâ??s manual, Jump Higher, http://www.athleticquickness.com. 

 

According to Dr. Van Such, any exercise that takes more than 15 minutes to complete is a strength/endurance exercise.

Thesis: Isometrics are enough to build my vertical jump from 14.5 inches to 38.25 inches so I can dunk.

Hypothesis: This may be possible, but you need to develop leg speed. Speed rope jumping may be the ideal additional exercise. Another possible solution is speed exercises as outlined below by author Tom Green. Source: http://www.bodybuilding.com/fun/tomgreen1.htm.

 

There are 5 vertical jump exercises in Dr. Van Such's  manual entitled Jump Higher. Each exercise has 6 holds that last from 10 to 15 seconds. So, the exercise lasts between 5 minutes and 7 minutes, 30 seconds. Itâ??s possible to do the exercises up to 3 times in a day without turning the speed training exercises into muscle endurance exercises.

 

Isometric Exercises

 

1. Vertical Jump Exercise #1 Table 1, Page 12
   
2. Vertical Jump Exercise #2 Table 2, Page 18
   
3. Vertical Jump Exercise, # 3 Table 3, Page 22
   
4. Vertical Jump Exercise #4 Table 4, page 27
   
5. Vertical Jump Exercise #5 Table 5, page 31
   

 

Jump Rope Exercises

1. Speed Jumps.
   
   
   
   1. With Fitness Figure 8 and Fitness ring.
      
      
   
   

â?¢Two-legged speed jumps.

â?¢Alternate legged jumps.

â?¢Single-legged jumps.

1. Use Ankle Weights.
   


1. Double Jumps.
   
   
   
   1. With Figure 8 and Fitness Ring.
      
      
   
   

â?¢Two-legged.

â?¢Alternate legs.

â?¢Single-legged.

1. Use Ankle Weights.
   

 

Crazy Hop/Power Jumper Exercises

Could Use Medicine Balls

Could use a pair of Kettlebells

or a jumprope

 

1. Tuck Jumps (2X6)
   
2. Rocket Jumps (2X6)
   
3. Lunge Jumps (2X8)
   
4. Line Hops (2X8)
   
5. Skips for Height (3X30 meters)
   
6. Skips for Distance (3X30 meters)
   
7. Straight Leg Bounds (3X30 meters)
   

SOURCE: Tom Green http://www.bodybuilding.com/fun/tomgreen1.htm.

I have performed seven of these nine exercises with a pair of 8 lb. medicine balls for nearly one week, and along with Dr. Van Such's isometric exercises, calisthenics, and rope jumping, my legs have recovered from the overtraining and I can touch the lower part of the top of the net on a regulation basketball rim.
I have found another series of exercises that may help me to develop my vertical jump that I could use also, stair hopping. I once saw a video of an 1992 Olympic Trial 200 meter runner use this method of exercise in order to develop his explosive potential. This video came from YouTube but was uploaded from http://www.AmericanParkour.com.

Finally, there is the matter of proper vertical jump form. While I haven't practiced standing vertical jumping form, I have recently purchased a rebounder, and I intend to use it in conjunction with the exercises listed here as a means to improve my jumping form as illustrated here:

Please stay tuned. I may be on to something.