About Michael Muro Expertise I can answer questions concerning personal and team development which includes basketball fundamentals, drills, plays, conditioning and team strategy. The personal development includes proper shooting techniques and free throws, passing, boxing out, conditioning, and of course defense. Team development includes all the fundamentals; in addition, I can help with a practice plan tailored to the style of basketball you want to teach and play.
Experience Ten years as a college coach. Six as an assistant and four as head coach.
Awards and Honors Coach of the year in California and two time conference coach of the year.
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Followup To
Question -
I'm an older basketball player with questionable knees can you recommend exercise to incress vert and speed that r easier on the body for an older player i am 36.
Answer -
Hi KJ,
You are a first as I have never had someone your age ask me this question. I think it is great that you are still playing at 36 years old. I have been thinking of what might help your vertical without the everyday grind that jumping exercises puts your knees through. The only thing I can think of is we used to use a machine called the leaper. The way the "leaper machine" works is it looks like you are doing a squat but it is a hydraulic machine so you have to push up and pull down as there is no free weight. You are not actually jumping like some strength coaches do with light weights so no hard impact on your knees. I believe the principles are, you are learning how to time your jump and it is working more of your hips muscles then just your legs. If I remember correctly the leaper machine was associated with a lot of back injuries so you have to be real careful. I am not even sure there are any leaper machines around anymore. If you do find one make sure you have a professional show you the proper form and correct techniques so you eliminate any chances of injuries. Here are some sites that promote an increase in vertiacl jumping. Ues your own judgement on what they are selling. In no way do I promote or endorse any of these products. Good luck! http://www.jumpusa.com/vertical.htm http://www.brianmac.demon.co.uk/plymo.htm http://www.ultimatehandbook.com/Webpages/Health/vertical.html
Thanks for your prompt answer. Could you recommend something i could do at my gym without and jump specific equipment. I do squats with light weight with explosive speed and it seems not to bother my knees.
Something more along those lines.thx
ps what do u mean my age...lol
Answer Hello old man!
Here is good article that I found on the web. I am not sure if you can do these with your knees but it is good information on the vertical leap. In the mean time I will keep looking for more exercises that can help with your vertical but low impact on your knees. My old coach and mentor taught me that the best way to improve your jumping is to jump! That is why in practice we did a what seems like a thousand 'pop-ups" in practice. A volleyball player told me by swinging your arms from back to over your head when you jump increases your verical by 2 inches.
How to Improve Vertical Jump
From Elizabeth Quinn,
Your Guide to Sports Medicine.
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by Bill Foran, CSCS Miami Heat Strength and Conditioning Coach
Introduction
The most common question I hear from young athletes concerned with improving performance is "How can I jump higher?" Jumping is a very explosive movement that can, believe it or not, be improved with proper training.
The definition of vertical jump is the jump reach minus the standing reach. The "standing reach" is how high you can extend one arm above your head while keeping both feet together and flat on the floor. The jump reach, for a true vertical jump test, is to jump straight up without taking a step and touch the highest point possible. I hear people talking about vertical jumps above 40 inches, but those are not true vertical jumps. Most NBA players have vertical jumps in the 28 - 34 inch range.
The highest I have ever tested is 36 1/2 inches. Ironically, it was not a basketball player, but an Olympic triple jumper from Greece.
Since the vertical jump is an explosive movement, both strength and power need to be developed.
STRENGTH
Strength exercises are slow, controlled movements. The best strength exercises for increasing the vertical jump are squats, lunges and step ups. These are the best because they are compound movements, which work the knee joint and the hip joint at the same time. Let's take a look at each of these exercises. It is very important that you understand how each is performed, as described below.
SQUATS
Squats are the best exercise an athlete can do for strength if it is performed correctly. If not, it can be the most dangerous exercise. When working with young athletes, I see that 9 out of 10 squat incorrectly. This will lead to injuries, not improved athletic performance. The two main problems are: an excessive forward lean of the upper body (which can cause low back injuries) and excessive forward movement of the knees (which can lead to knee problems).
The key points of a good squat are:
athletic stance
the bar across the upper back (on traps and shoulders, not the neck)
the chest out and the back tight with a slight forward lean
the knees stay directly above the feet at all times
sit back deep to parallel, keeping weight on the heels
Before attempting squats, have a trained professional analyze your technique to make sure it is fundamentally sound. Concentrate on technique, not how much weight you can lift.
STEP UPS
Step ups are performed with dumbbells and a step-up box or bench (usually 16 inches - 18 inches high). Standing in an upright position holding the dumbbells, you step up on to the box or bench at the height that would put your knee at a 90-degree angle. Do 10 repetitions with one leg and repeat with the other.
LUNGES
Lunges can be done holding dumbbells or with the bar across your upper back. Standing in an upright position, step as far forward as possible with no forward lean of the upper body until your front knee is at 90 degree angle. Then step back to the original position in one step. Do this 10 times with one leg, then 10 with the other.
Steps and lunges complement squats because they work each leg independently.
POWER EXERCISES
Power exercises involve explosive quick movements. They include power cleans, plyometrics and weight box jumps. Let's take a look at each of these exercises.
POWER CLEANS
Power cleans are a very advanced technical exercise. It is one portion of the Olympic lift, the clean and jerk. I highly recommend assistance from a certified strength and conditioning specialist (C.S.C.S) before attempting power cleans.
PLYOMETRICS
Plyometrics are very explosive bounding, hopping and jumping drills. They bring together the strength and speed components for increased power. Plyometrics must have maximum effort for results. Practicing maximum vertical jump will increase vertical jump.
WEIGHTED BOX JUMPS
Weighted box jumps are a form of plyometrics. A quality box jump should be heavy duty with landing area of 2 feet by 2 feet. The box should be 16 inches to 32 inches in height based on one's ability. You hold light dumb(bells in your hands (start with 5 - 10 pounds) with your arms straight throughout the exercise. Stand in front of the box and jump as high as possible landing softly as possible. Step down and repeat for 3 sets of 10 jumps. This should be done twice a week. Never land with your hips lower than your knees and always concentrate on each jump. (Bruised shins hurt!)
With consistent, proper training, I have seen young athletes increase their vertical jump by 6 inches in one summer. Good luck with your training and may you fly as high as Mike!
