Increase my vertical?
I am 5'11 about,160 pounds,I really want to get rim or possibly dunk,right now I am doing leg lifts, sitting calf rasises and 1 or 2 other small quad work outs and I can get most of my hand on the back board and on a good day get the lower back part of the rim. I really want to increase it,what exercises should I do?,I only do legs 1 day out of 4,Standing calf rasies hurt my shoulders but would they help more than sitting ones? Is there a technique for this? Please respond with exercises I could do at a gym and how I can increase this,thanks
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Your muscles only need about 24 hours to rebuild the muscle so you should be working out legs every other day. Also, be sure you're eating plenty of protein about a half an hour before your workout, or else everything you're doing is a waste. I grab a piece of whole wheat bread, spread peanut butter and fold it around a banana. It's excellent combination of protein and potassium to avoid cramping.
Leg press the heck out of yourself. Also make sure you're squatting on a regular basis. Jumping doesn't just include quads, calves or hamstrings but a combination of all three so you need to be sure you're doing that. Also, sprint, sprint, sprint, sprint...
Good luck.
very confusing step research using yahoo or google just that might help
Try squats (one leg and two legs). They help me a lot. Also, believe it or not, jump roping can help you as well. It won't come overnight, trust me. Good luck!