QUESTION:

Dear Coach:

I am a high school senior who plays point guard for the school team and I really want to improve my ability to be physical under the boards. I can almost dunk the ball and need to improve my vertical jump at the same time. I am 6 foot 1 inch and weigh 200 lbs.

What exercises can you recommend that would help me get stronger while still being able to jump and run, without losing any speed?

Brandell W.
Florida

ANSWER:

Dear Brandell,

Your desire to improve your vertical jump, quickness, and speed gets asked a lot with basketball players at every level. At around 200lbs., it appears like you have been involved with a strength training program already which is a step in the right direction.

First of all, you need to realize that there is a direct correlation between leg strength and lower body power. The more force and power you can produce, the higher you can jump and the faster you can run. You should focus your efforts in the weight room in the squat and the Olympic lifts such as the snatch and the clean. Plyometrics or jumping exercises such as box jumps, rim touches, etc. should also be incorporated to condition your neuromuscular system to respond with as much force production as possible. Also, remember to jump as high as you can while performing your lay-ups and jump shots during practice.

Full effort and force production in practice will carry over when it matters the most...game time!

Robey Landram, CSCS
Speed, Strength & Conditioning Instructor
OPTI Sports & Fitness Clinic
Sarasota, Florida USA

NOTICE: THE RECOMMENDATIONS MADE IN THIS COLUMN ARE NOT MEANT AS MEDICAL ADVICE.

YOU ARE URGED TO CONSULT A PHYSICIAN OR THE APPROPRIATE MEDICAL PROFESSIONAL BEFORE ATTEMPTING ANY OF THE ACTIVITIES, DRILLS OR EXERCISES DESCRIBED IN THIS OR ANY OTHER PART OF THE O.P.T.I. SPORTS & FITNESS CLINIC WEBSITE

DO NOT ATTEMPT TO PERFORM ANY OF THESE ACTIVITIES WITHOUT QUALIFIED SUPERVISION, SUCH AS THAT PROVIDED BY A LICENSED HEALTH CARE PROFESSIONAL OR CERTIFIED STRENGTH AND CONDITIONING SPECIALIST

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