I'm looking for a workout routine (or some tips) that will help increase my vertical jump and speed, and some drills that will help improve my ball handling.Any recommendations, comments, and suggestions appreciated.
<div class='quotetop'>QUOTE (LABaller @ Feb 7 2007, 09:11 PM) <{POST_SNAPBACK}></div><div class='quotemain'>I'm looking for a workout routine (or some tips) that will help increase my vertical jump and speed, and some drills that will help improve my ball handling.Any recommendations, comments, and suggestions appreciated.</div>I'll help you for sure, but I need to know your squat, deadlift, current vertical jump, and whatever else you can give me.Basically, you need to increase power output (weightlifting), and once you can squat 1.5x your bodyweight (for example, if you weigh 160, then you should be able to squat 240lbs) then we can start plyometrics and explosive weightlifting to increase speed and explosiveness. S[rints will also be included as they are the very best for speed training and quick explosion.For dribbling, I suggest doing circuit training, doing like 30 reps of 10 different drills or so. Some drilsl to include are basic crossovers, figure 8's, ball drops, among many others. I'll give you a link to many exercises later.
<div class='quotetop'>QUOTE </div><div class='quotemain'>I'll help you for sure, but I need to know your squat, deadlift, current vertical jump, and whatever else you can give me.</div>Height: 5'5"Weight: 105 lbs. Age: 14Squat: 130 lbs. I'll check my vertical jump tomorrow. <div class='quotetop'>QUOTE </div><div class='quotemain'>Basically, you need to increase power output (weightlifting), and once you can squat 1.5x your bodyweight (for example, if you weigh 160, then you should be able to squat 240lbs) then we can start plyometrics and explosive weightlifting to increase speed and explosiveness. S[rints will also be included as they are the very best for speed training and quick explosion.</div>Okay, I started working out seriously at the beginning of the year (got into a weight training class at my school), so I'll work on getting 1.5x my body weight for squat. <div class='quotetop'>QUOTE </div><div class='quotemain'>For dribbling, I suggest doing circuit training, doing like 30 reps of 10 different drills or so. Some drilsl to include are basic crossovers, figure 8's, ball drops, among many others. I'll give you a link to many exercises later.</div>Thanks a lot man.
<div class='quotetop'>QUOTE (LABaller @ Feb 7 2007, 09:26 PM) <{POST_SNAPBACK}></div><div class='quotemain'>Height: 5'5"Weight: 105 lbs. Age: 14Squat: 130 lbs. I'll check my vertical jump tomorrow. Okay, I started working out seriously at the beginning of the year (got into a weight training class at my school), so I'll work on getting 1.5x my body weight for squat. Thanks a lot man. </div>Oh wow, you need to build a LOT of muscle. You should be at about 130lbs-140lbs at the very least. Keep up the weightlifting. You should have about a 150lbs squat, but you should strive for more. Once you get to that point, I'll give you a routine to turn that srength into speed and explosiveness. For now, keep lifting.
<span style="font-family:Comic Sans MS">5'5"? Goddam! No offense, dun, but you need to grow before you worry about working out.</span>
Hmm, I found out that there was a huge ass miscalculation in my squat max (which I did at the beginning of the year). Not only can I lift 1.5x my weight, but I can almost lift 2x my weight. Today I rechecked my max and it was at 205. I asked my coach why there was such a huge difference, he looked at the max he had recorded, and then told me he had been in a rush and probably forgot to count the bar (I had been using the coach's bar, weighed 75 lbs.) So yeah :-/ At least I know I'm not as weak as I thought
Wow, that's a big difference haha. Are you using machine/smith machine? Or are you using a regular barbell and weights (usually barbells are only 45lbs-55lbs).In this case, I suggest for about 4-6 weeks still doing power only (squats, deadlifts, good mornings, etc..), then for another 4-6 weeks doing explosive power exercises (Jump squats, speed squats, etc..). Then for another 4-6 week, do plyometrics (depth jumps, box jumps, cone hops, etc..). For upper body, depending on what you can lift, it will be a similar routine, except you will be 4-6 weeks of power, then the rest hypertrophy (aka reps in 8-12 range, gaining muscle). You are really in need of muscle, especially at the HS level, and that will help you greatly.
All the regular bars are 45 lbs., but he said he had his special ordered when he was competing in stuff when he was younger. But yeah, I'm using barbells and weights.I'll keep doing what you say. Today I maxed out on bench at 145 lbs. Got any projections of where I could be at in terms of mass gain and strength gain by August if I keep going at this rate? And I know I'm kinda jumping the gun after only 2 months of weight training, but it seems like I've gained a lot strength, but very little mass. Any reason why, or do I just need to wait longer? I could post my weight training routine, but basically it's lifting 75% of your max, through 4 sets.Here's bench:Set 1 - 8 repsSet 2 - [increase weight 5 - 10 lbs] 6 repsSet 3 - [increase weight 5 - 10 lbs] 4 repsSet 4 - [drop back to original weight] 8 repsMy arms feel like noodles after I get through the whole workout, so it's not a problem of it being too easy for me.@ilosophee - Well, it's not like I can control my height. I'm just working with what I have. I'm on JV this year [freshman], but if I want to make varsity, I'm definitely going to need as much strength, vert, and speed as I can get.
You need to eat a lot mroe to gain mass. You can workout all you want, but if you don't get enough protein and calories it'll mean nothing. But if what you are doing is really improving your strength, stick with it for a little while longer. Then I'll give you a program geared for mass.
