no improvement plz help.........

[shailesh]

i m 5,8 i ve seen air alerty training on youtube ive done it ive e1 done squats , calf raises wht else shud i do i mprove vertical leap plz help

[Mario]

Fam u got to complete all 15 weeks and so each workout..leaps ups, calf raisies, that one with the chair, thrust ups, and squat hops (wednesdays) then burnouts..make sure ur doing each rep correctly and all the way through..if your doing the correct version of airalert from airalert.com then u should c an improvement I did it and im 5'10 putting it through my legs..air alert gave me a good 9inches..good luck

[shailesh]

listen but should i do this b4 my game time or else aftr game time
coz in ma practice session we do drills 4 1 hr n den play 30 mins game evryday plz help me wit dat
we e1 do stretching aftr the game to wram down

[SHAIN .D]

if I were you i'd try doing some plyo and weight traing in the same day but make sure you strech. First jog or run forth yards back and for so now since you are a little warmed up jump rope jump on 2 legs 50-75 times depending on your physical condition than on one leg at a time 25-40 times.Do other plyos like squat jumps do about 15 or 20 times lunge jumps about 20 times and then do high skips this vid will teach you how to do high skips http://www.youtube.com/user/destorm?blend=3&ob=4#play/user/151C...


at 5:09 thru 5:21

after that take a break for about 20-30 mins after that do some lunges if you have weight at first i would suggest that you hold about 15 pounds or more if it feels right in each hand do alternating leg lunges 15 thru 25 times on each leg than take a 1 or 2min break and do 15 thru 25 lunges on each leg again REMEMBER KEEP YOUR BACK STRAIGHT !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! OK now do step up ten times on each leg with the weights you had in the previous exercise which is a total of 20,after that do one legged squats with weights 8 times on each leg KEEP YOUR BACK STRAIGHT !!!!!!!!!!!!!!!!!!! now do one legged deadlift with your weights 8 times on each leg,and I can't stress this enough but remember KEEP YOUR BACK STRAIGHT !!!!!!~!!!!!!!!!!! after this stretch your calves by doing this stretch exercise http://www.shapefit.com/stretching-exercises-standing-calf-stretch....

do 35 thru 50 calve raises and trust me your calves will feel the burn this photo will show you how to get maximum effect of it http://www.shapefit.com/stretching-exercises-standing-calf-stretch.... it's better to do it of a ledge but its dangerous if oyur do it off a ledge thats to tall !!!! but if you cant do it this way than just the the ground oh yeah put a text book about a few inches away from your wall and use it as a ledge that what I do.AND I ALMOST FORGOT!!! DO THIS IN YOUR SPARE TIME http://www.youtube.com/watch?v=diDwjLN1UEU

OR DO THE STRETCHES http://www.ehow.com/way_5261069_types-stretches-prevent-shin-splint...

YOU WANT TO TRY TO WORK OUT THE SHINS ALSO BECAUSE IF YOUR CALVES OR TO STRONG FOR YOUR SHINS YOU'LL GET SHIN SPLINTS AND YOU REALLY DON'T WANT THAT SAME FOR YOUR QUADS AND YOUR HAMSTRINGS THAT WHY THOSE OTHER EXERCISE i GAVE YOU works on both of those musle groups so you'll be okay

so that the end of the workout do it 2 times a week and if you have basketball practice or conditioning try to do it at least 1 time a week

it's goin to take some time but you'll increase your vert and another thing try to jump rope 3 times a week for about 4 to 5 mins jump roping is a low impact plyometric exercise that has great results for the person doing it

I don't really do programs.

and everyday try to jump as high as you can about 5-20 times and as fast as you can make it a habit


GOOD LUCK !!!!!!!!!!!!!!!!!!!!!!

and trust me you will increase your vert

[shailesh]

listen but should i do this b4 my game time or else aftr game time
coz in ma practice session we do drills 4 1 hr n den play 30 mins game evryday plz help me wit dat
we e1 do stretching aftr the game to wram down

[j man]

well you just got to wait till you grow more or just keep working out and keep working its not an overnight fix, let it take a couple months to a year, and remember all your jumping power does not come just from your calves work on your entire legs to.