50 Box

How many inches on my vertical jump can I expect from this workout?

Okay so I have 2 weeks off so I figured that I'd do something productive with those 2 weeks on my vertical leap for basketball.
So far I can dunk off both one and two feet but only with one hand and with a lot of effort so I constructed a workout plan to gain some inches.
I am doing the workout 3 days a week over 2 weeks, here is what I am doing in this workout:
Jump rope 10 minutes.

Depth jumps: 2 sets x 25

Vertical jumps: 50

Box jumps – 4x25 OR 2x50

REST

Calf raises – 200

Wall sits – 5 minutes total 5x1

100 sit ups – 4x25

How many inches could I increase my: Standing vertical jump and Running vertical jump?

On standing I only expect 2-3 inches if that but what about running?

Drop you walls sits and add in something else for your quads that is plyometeric; such as split leg lunges or speed skater bounds (explained below).

The rest looks good. Stretch for a good 10 minutes after you are done, and again later in the day if you can. Flexibility plays a big role in your vertical.

In just 2 weeks you probably won't see much gain at all, especially if you are already very active and have a good vertical. You might notice it is easier to jump the same heights, and staying squatted for defense less tiring, but getting additional inches is difficult.

Most jump programs you pay for last between 8 and 12 weeks. They usually promise crazy numbers like 10 inches gained. I've done them before and only got 2-3 inches out of them, but felt very light and agile.

Split leg jumps: Start by getting on one knee, with the other foot on the ground in front of you. From that position, jump off of the foot on the ground and switch so the other foot is in front of you. Repeat. Make sure you don't slam your knee into the ground by stretching the foot back behind you.

Speed skate bounds: a side to side lunge. squat over one leg, on one leg. Then jump to your side landing on the other leg. Swing the leg you jumped off of under your butt to counter balance your jump. Get a good squat on that one leg, and jump back to your initial leg. Repeat. Pace is about 1 rep every 2 seconds.

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