you have to run sprints and jump all the time and eat good it helped me i am only 13 i can run a mile 7 minutes or less and i can already grab the net on a 10 foot goal//////i used to not even get clode a year or 2 ago
you can use a weight vest they help but they are expensive
Do not buy ankle weights they mess up your ankles. Do fast paced drills that develop fast twitch fibers. Don’t do long endurance exercises. Do sprints back pedals icky shuffle football footwork drills.
picture yourself looking at a basketball court. draw a box on a peice of paper okay. and when you are looking at your box like a rectangle- LONG WAYS… draw 6 straight lines in the box. kind of like a basketball court. are you following me? if so, you should have a piece of paper with a total of 8 lines. and picture yourself standing on the first line.
-run to the first line, and back to your starting line. run to the 2nd and back to the first. run to the 3rd line and back to the first. run to the 4th and back to the starting. run to the 5th and back. run to the 6th and back. and when you get to each line reach down and touch it. this should have you quick on your feet and able to move quicker. we call them killer sprints! get faster each time!!
i hope i explained this easily… i hope i didnt sound stupid! good luck!!
also if you want to do it with ankle weights, good luck!!
I think the best exercise you can do to increase your vertical jump is, well, to jump.
Just try jumping as high as you can to try and touch the rim. Do it over and over and over again, like 30 times in a row if you have the endurance. Rest a couple minutes and repeat. And again. Do it as many times as you can until you get too tired. Then spend a good five to ten minutes stretching your legs.
If you really put all your effort into it, your legs will be sore as hell the next day. Wait a couple days or so for them to heal, then do it again. And again and again and again.
As for getting faster, same thing with sprints. Go running outside, sprint as fast as you can for as long as you can, jog slowly for a few minutes to get your breath back, then sprint again. Repeat as many times as you can before you’re dead tired.
November 23rd, 2008
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you have to run sprints and jump all the time and eat good it helped me i am only 13 i can run a mile 7 minutes or less and i can already grab the net on a 10 foot goal//////i used to not even get clode a year or 2 ago
you can use a weight vest they help but they are expensive
Do not buy ankle weights they mess up your ankles. Do fast paced drills that develop fast twitch fibers. Don’t do long endurance exercises. Do sprints back pedals icky shuffle football footwork drills.
picture yourself looking at a basketball court. draw a box on a peice of paper okay. and when you are looking at your box like a rectangle- LONG WAYS… draw 6 straight lines in the box. kind of like a basketball court. are you following me? if so, you should have a piece of paper with a total of 8 lines. and picture yourself standing on the first line.
-run to the first line, and back to your starting line. run to the 2nd and back to the first. run to the 3rd line and back to the first. run to the 4th and back to the starting. run to the 5th and back. run to the 6th and back. and when you get to each line reach down and touch it. this should have you quick on your feet and able to move quicker. we call them killer sprints! get faster each time!!
i hope i explained this easily… i hope i didnt sound stupid! good luck!!
also if you want to do it with ankle weights, good luck!!
I think the best exercise you can do to increase your vertical jump is, well, to jump.
Just try jumping as high as you can to try and touch the rim. Do it over and over and over again, like 30 times in a row if you have the endurance. Rest a couple minutes and repeat. And again. Do it as many times as you can until you get too tired. Then spend a good five to ten minutes stretching your legs.
If you really put all your effort into it, your legs will be sore as hell the next day. Wait a couple days or so for them to heal, then do it again. And again and again and again.
As for getting faster, same thing with sprints. Go running outside, sprint as fast as you can for as long as you can, jog slowly for a few minutes to get your breath back, then sprint again. Repeat as many times as you can before you’re dead tired.