About Bob Anagnostou Expertise I can answer any questions relating to drills, offence plays, defence plays, conditioning, improving vertical leap and explosiveness, shooting, passing, dribling, penetrating, faking and whatever related to basketball coaching and playing.
***"Please be sure you include in your question the following information
-Whether you are a player, a coach, a parent of a young player or just a fan.
-If you are a player, your age, height, weight and goals in basketball.
-If you are a coach, the grade of your team and the years of experience.
Experience I have been a pro basketball player for 5 years, but i have started playing basketball since the age of 6. I am currently assistant coach in a Greek First division under 21 team and head coach in a Junior High School team. My father, who has helped my a lot, is part of the Greece national basketball team's coaching stuff, the European Champions and the Silver World Champions.
Education/Credentials Currently, a student in Hellenic Gymnastic(concerning all sports) Academy, which has produced high level coaches who compose the Basketball and Football national teams' coaching stuff.
Awards and Honors Most Improved Player 2002 award in HEBA championship under 21 ~
Most Valuable Rookie Player 2003 award in HEBA championship ~
Best Offensive player 2005 award in HEBA championship
Question QUESTION: Hey our season just ended last week and I feel it is vital to increase my vertical jump. I am 6'1 160 and i am a sophmore. My coach said i need to become much stronger and also jump a lot higher. One of my goals is to be able to dunk. I can barely get rim by just standing and jumping. When I get a regular running start I can't get rim so im guessing it is something wrong with my form. I was hoping you could give me a strength program as well as a vertical leap program that will help me tremendously. I need your help!
ANSWER: Dear Raymond,
Sorry for the delay but I was away on a conference in Madrid. Hope you understand.
Here are some good drills to execute with sets and reps prescribed. If you see that after weeks, you can perform them more easily, start to add reps easy. Add 3-6 reps every 1-2 weeks and after adding about 15 reps, make a new
set. However, i have set a schedule to follow.
a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition. (3 sets x 12 reps)
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles. (2 sets x 200 reps)
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (4 sets x 20 reps)
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 15 reps)
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (5 sets x 20 reps)
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight, that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (3 sets x 12 reps)
g)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (1 feet high), drop off with both feet and as soon as you land, explosively jump back into the air. (4 sets x 10 reps)
Do not overtrain. Do not train two days in a row. This will cause an injury or a burnout which will leave you behind.. If you feel any strain or sharp pain in the first days, stop at once, massage, ice and stretch the particular muscle group.
Warming up, stretching and cooling down is of the utmost importance.
The schedule.
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
QUESTION: How many inches of vertical leap do you think I could gain by doing these?
Answer Dear Raymond,
This program can increase your vertical from 6 to 14 inches. It depends on how well you eat (you got to eat protein and drink a lot of water), how well you rest (you got to have an 8 hour sleep during night) and how correct you perform the drills. Remember that you got to perform every rep fast and powerfully.
