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6'5 170 lbs basketball player senior in high school looking to get stronger and add explosiveness to legs?
anybody know any excerises i can do with the weights to strenghten my wings,my core, lats.. excerises that will increase explosiveness in my jumping ability, overall speed and coordination....??
The best training for improving leg strength and your vertical jump is called "explosive" training. Many NBA players use it and other Athletes who require leg strength. As the name suggests its a very fast paced movement.
Squat Jumps: Set yourself up for the basic squat position, lower yourself parallel to the floor, hold and then explode straight up leaving the floor and thrusting your arms upwards. As you land bend your knees back into the squat position and explode again. Continue for 3 sets of 8 repititions. (or what you are comfortable with)
Russian Lunge: (Essentially lunge jumps, similar to squat jumps but in the lunge position.) Place one foot 3 feet in front of the other and lower your body until your foward thigh is parallel to the floor. Quickly push yourself backup and spring off the floor, landing with the opposite leg foward. As soon as you land, lower yourself back into the lunge position. That's one rep. Then repeat. (This exercise is in fact used by Dwight Freeny of the Colts)
Once you find the exercises easy hold dumbells or wear a weight vest to increase the resistance.
Anything fast paced and explosive that causes stress in your leg muscles will aid in improving your leap. Other basic exercises like calf raises are also good.
Also, simple jumping exercises to improve futher is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.
Personally i don't like things like the leg press and other machines. though everything i just metioned and free weight exercises i find work the best but you won't really need weights for the exercises I mentioned until you really start to get stronger.
To best work your Lats chin-ups (pull-ups) are best. Dumbbell rows are also great.
Ok, for your speed, coordination and for further exercises for improving your jumping abilities I would strongly advise you go to nike.com and follow the links for Nike SPARQ Training. It's in both the Basketball and Football sections. The training program is great, and the videos explain everything.
Hope Iv'e helped
High Seas Adventure Aboard the High Aspect
The High Aspect is a well appointed luxury yacht that is designed to whisk you and up to 7 guests away on the cruising expedition of your life, as you sail upon the high seas. For those thrill seekers among you who desire a daring maritime adventure coupled with rich and comfortable surroundings, this cruising sailboat will be able to deliver it all. You will be catered to by your crew and you can kick back, go along for the ride. You can enjoy the vast beauty and colors of the sea while your vessel cuts swiftly and effortlessly through the pounding waves as it transports you to exotic new locales.
You can plan your special trip aboard High Aspect by contacting the crew at their online site now. The permanent crew consists of the captain, Keith Jones and the chef and First Mate, Linda Goddard. Both are sea worthy sailors in their own right and the captain has been at the helm of this particular vessel for years. Keith is a former engineer who excels in all water sports, and Linda is a renowned chef and caterer who now delights the yacht's guests with her culinary wonders.
The captain will help you make your plans for your golden adventure of a lifetime and he knows most of the more interesting ports along the Mediterranean and the Red Sea. He is ready to take you to any of the destinations you have dreamed of or he will readily share some of his favorite ports of call along the Southeast Asian coast. Keith and Linda have explored many of the favorite vacation and tourist spots, but they are eager to take you to some of the more untamed islands and settings.
High Aspect is a luxury sailboat with a very shallow draught, measuring just over 1.5 meters and this feature gives it the ability to reach many shallow coves and reaches that other vessels just can't manage. The comfortable accommodations consist of 4 double cabins ensuite and each of these has large port holes and above board hatches to allow you sun and ocean breezes even below deck. If the weather is a bit too warm for your liking you also have air conditioning available. There is a centre cockpit for the enjoyment of the meals created by your onboard personal chef, Linda. There is a full bimini top to keep you from the elements, but you can always dine and dance on deck with the moon and stars as your spotlights.
There is an entertainment lounge onboard and it is always available for your pleasure. You and your guests may choose to retire to this area to enjoy the comfort and serenity while the crew heads your vessel toward yet another new destination. In the lounge you can choose drinks from the fully stocked bar, enjoy music, TV or movies. This setting is large enough for guests to gather, but still affords you more private moments as well.
High Aspect has a tender which has a 70hp outboard motor that can be used to help you make the most of any water sports including waterskiing and extreme tubing. You can also enjoy afternoons filled with fishing. This activity can be done from either the tender or the yacht, accommodations can readily be arranged for both. The crew always have hand lines, fly rods and 50 and 30 lb deep sea rods available for all guests. Snorkeling and diving are always great water pastimes and both crew members are highly qualified in these fields. They will accompany you to assure you have a safe and enjoyable diving adventure. The captain has some favorite spots around Myanmar and the Andaman Islands which are untouched oases of marine and reef sea life. A premier diving paradise awaits you at the Mergui Archipelago at Andaman's aswell.
High Aspect is able to provide you with the sailing holiday of a lifetime and provides expedition cruising along the Thailand coast and you can even visit places as distant as Myanmar. The journey is yours to experience. High Aspect retains a superb and well deserved reputation for service and adventure thanks to her dedicated crew. Charter
High Aspect for your next big event and create a memorable time for everyone.
About the Author
Peter Welsh #6 LB/FB Bakersfield High School Class of 2010 Senior Highlights
