Loking for Improvement

M

mjbkwrds

0
Before I get into my question I'll let you know what I do, and what kind of build I am in. I run Cross Country (5k (3.1mi) - 19:40), I play basketball (Center for JV), and I run Track (800m 2:10). I am 16 and my weight fluxes in each sport. Cross Country has my weight at 155, Basketball at 160, and Track depends on my training but is usually 157. I am 6' tall and a Junior in HS.

I realize that improving speed improves jumping (generalization but true my cases) and vise versa, and I want to do both during track season and throughout the summer. I have a true vertical jump of 22 inches (no step jump reach height minus standing reach height) and I am pretty fast for mid-distance. I can get my fingers over the rim with a lead-in and I would like a good 12 inches or more on my vertical (which will acheive even more with a lead-in). I figure this will help in track and basketball. I don't really try in Cross Country; it is just to keep me in shape for the other sports, and could easily give it up for improvement in my other sports. I have access to a weight room and a track every day of the week (my dad is the track coach and basketball coach so he has keys) I also have plenty of hills here in GA. So I would like to know what I should do to get my vertical up in the next 8 months (next bball season)
 
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To be totaly honest... quit cross country. You have a goal to increase the performance of your fast twitch muscle fibers. By training slow you will remain slow. Understand that the verticle jump is a power movement. This requires a fast twitch response. Stop running for distance and begin running for speed and training for power. I'm sorry to say that you cant train for both endurance and power at the same time. Figure where your priorities are and make a choice.
 
Rip, are you entirely sure that jump soles work? I know they show results in some athletes, but I think I've read that the improvement is more because of the lack of physical shape the person was in to begin with rather than the jump soles. Nevertheless, if they show any increase they will be worth it to me. So if you know of any hard evidence to show how well these work I will GREATlY appreciate it.

ei41, yea I know about the fast and slow twitch muscles, and until this year I didn't want to be entirely sport focused since I have other talents (I am a Professional Graphic Artist). And I think I will take your advice no matter how "hard" it will be to give up cross country. Thanks

(Shameless Plug) I am working on a Website that has my Logo Design Portfolio on there so once I get that done I'll shoot everybody a link in case you'd like any logos for a t-shirt or anything someday.
 
leg explosion exercisies.. vert jump w/weights in your hand, not heavy but enough to make a difference, if you can jump 22 inches w/5lbs in each hand, think of how much higher you'll jump w/o them.. kinda like the running chute!
 
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