So I'm trying to build up my hops...

[Tortex88]

Ok, so I'm trying to increase my vert, mainly to become a better blocker in basketball. I'm roughly 6'0", 175 pounds. Right now, with a good jump, I can touch the orange box underneath the rim. I started working out yesterday. The main excercises I'm doing are calf raises, wall sits, squat jumps, and that thing with the weight where you sit down on the machine and lift your legs forward(I think it works out your quads). I'm also trying to get a bit of trunk strength by doing crunches and stuff. So, does anybody know if what I'm doing will have any effect, and if anyone has any more excersise suggestions, I would really appreciate it.

[Rawb]

Well, the only advice I would give you is to avoid getting injured. Trust me. You don't want your routine or goal thrown out the window by getting injured. Work out hard, but always be very careful.

Squat jumps will help. But I think being a good blocker is all about timing, hand-eye coordination, and fast reaction time. Practice. Sometimes, its all about setting up the angles and studying your the guy you're gonna block. Its not all about how high you can jump.

[Peninsula57]

A dude in my high school who ended up being the runner up for Mr. Basketball in MI used to wear a fishing vest weighted down with weights in all the pockets and jump up to touch the rim...

[nitzguy]

ok 2 things.

-are you jumping off one foot or two feet?

If you jump off 1 foot-say your left foot, off of the jump, HIKE that right knee UPWARDS! i swear to you it will make a difference.

if you jump off 2 feet, it's mostly upper body effort.

-and shot blocking is all timing- when you see their arms starting to extend and their leaving the ground to shoot, thats when you pounce.

where did you go to in high school Peninusla57??

[Dinosawesome]

To improve your jump, you will not only to build the strength in your legs (heavy weight, low rep squats) but also the power. Plyometric training goes a long way to help out with power and build your jump- a quick program which should help over a couple of months would be something like:

*Always take 60-90 seconds min of rests between sets

Weeks 1 & 2
Pick 2 exercises to do 3 times per week from the list below

1. Jump Rope: 3-5 sets of 100 reps. 2 sets (1 on each leg) of one legged jumping of 100 reps.
2. Square Jumping: create a square with 4 quadrants on the floor (use tape or something) and jump around into each square in a clockwise movement and then in a counterclockwise pattern. Do 4 sets of 25 reps alternating clockwise and counterclockwise rotation (one time around, four hops, counts as one rep).
3. Jump and Reach: Find an object that is just beyond your reach and jump from standing position (no approach) and reach for it (bball rim or pt on the backboard). Do 5 sets of 15 reps.
4. Pool Jumps: This is great for anyone with a back injury. Squat and jump out of the water as high as you can; land in a manner that puts no pressure on your body (if you sit into the water when you come down, you will avoid most impact injuries- don’t land on the bottom of the pool butt first tho). Using chest high water works well for those with back injuries, the shallower the water, the more pressure put on your joints. Do 3 sets of 10 reps.

Weeks 3 & 4
Continue doing 2 of the 3 exercises for weeks 1 & 2. Choose 2 more of the exercises listed below.
1. Block Jumps: Find an object within your reach on an average, less than max jump. It’s best for this object to be on top of something. Eg bookshelves. Jump and reach with max effort reaching with strong hands, fingers spread and without touching anything in the process. Work on getting as close to the objects as possible with your hands and moving your hands around the object while in mid air. This will better your balance while still jumping with max intensity. Do 3 sets of 10-15 reps
2. No-armed Jumpes: Jump with hands clasped and above your head striving to touch your knees to your chest on each jump. As your feet hit the ground rebound back in to the air (no pause as you hit the ground). 3 sets 15-20 reps.
3. Approach Jumps: Normal approaches with max jumps. Reach for an object out of reach. Concentrate on arm movements and the speed you approach. The shorter the time between your final two steps he higher you will jump. 3 sets of 10-15 reps/
4. Laundry Jumps: Jumping back and forth over an object in a side to side motion. The object should be no taller than 2 feet and no lover than 8 inches. Not more than 12 inches in width. Eg. Laundry basket. Rebound back and forth over the basket. 3 sets of 20 to 30 repss.


Weeks 5 & 6
Do your 4 exercise from wks 1-4 and add one.

1. Speed skater bounds: Do the same motions as a speed skater. When you land on your right foot, your left arm should be swinging in front of you, your right arm should be swinging backward, and your left foot should be close to the ground and crossed behind your right leg. Instead of sliding back and forth while bent over you bound back and forth about a distance of 4-6 feet. Should kill your butt. 3 sets of 30 reps.
2. Split Leg jumps: start in a kneeling position with your forward leg bent at 90 degrees and your back leg slightly off the ground. Jump and land with opp for forward and the opp foot backward. On your fwd leg, try and keep from bending your ankle so that your knee is more forward than your foot. 3 sets of 30 reps.

Weeks 7, 8, 9.

From weeks 3 & 4 do 3 of the 4 exercises and add 10 reps to each exercise. Also do both exercises from wks 5 and 6 adding 10 reps. After 9 wks, take a week off and do some ‘active rest” (go for a jog, go walking, relax). After that do some of the exercises that you enjoy most. Do 3 of your favourite ones 3 times p/wk working on intensity and increasing reps.
Continue exercising and add plyometrics to maintain vertical jump.


That should help add a few inches to your jump which can make a big difference.

Now, regardless of what most people will tell you, timing is not the most important aspect behind block a shot. Basketball is a positional game and therefore position is in many ways more superior to blocking.

A well timed jump might get you a solid block 85% of the time. A well positioned block will be 100% effective. Why? Because when you position yourself correctly you will cut off any passing paths and therefore force a shot. If you force a shot then it will always have less power and speed than a normal shot and will be much easier to block.

So, where do you position yourself? Depends who you are playing on. For a guard you will hang off the edge of the key at a 55º angle from the top of the three point line. There, you will be able to not only take a charge on the drive, but easily cut passes off to the centre of the court. It also gives you placement to cut the baseline if they try to use the hoop to their advantage.

A forward or center, get straight infront of them with your hands straight up- edge them out and force them back so they they are not comfortable. As soon as they go up, you go up with them- if you put on enough pressure their shot will be slow enough to block but if not you are now in perfect position to box out and take a well earned rebound that always comes from an off balance shot.

Now, to what I said, don't get me wrong- timing is a very important part of blocking shots. However, it is not the do all and end all- if you are in the right position you will be able to block, rebound and score better than anyone else on the court.

[Peninsula57]

ok 2 things.

-are you jumping off one foot or two feet?

If you jump off 1 foot-say your left foot, off of the jump, HIKE that right knee UPWARDS! i swear to you it will make a difference.

if you jump off 2 feet, it's mostly upper body effort.

-and shot blocking is all timing- when you see their arms starting to extend and their leaving the ground to shoot, thats when you pounce.

where did you go to in high school Peninusla57??

Ann Arbor Pioneer - the kids name was Lavell Blanchard, he played for UM but I don't think he plays anymore. Are you from MI?

[Peninsula57]

fyi, he lost to Jason Richardson... but we beat them for the state championship. (I say we like I played, THEY beat his team, haha)

[nitzguy]

Lansing, MI- home of the biggest bust- Marcus Taylor. who had left school early for the NBA because he was a lock for the 1st round but was picked 54th and never made his team.