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.

Find 50 Box On eBay Below:

HO scale United States Army USAX 29468 50 Foot Freight Train Box Car
HO scale United States Army USAX 29468 50 Foot Freight Train Box Car
$11.95
Athearn HO GP 50 Locomotive With BOX
Athearn HO GP 50 Locomotive With BOX
$40.00
USA Trans CNW 50 Foot Box Car
USA Trans CNW 50 Foot Box Car
$140.00
T04 Branchline Blue Print Series HO 118052 SP 50 Foot Box Car NIB
T04 Branchline Blue Print Series HO 118052 SP 50 Foot Box Car NIB
$16.95
Branchline Blueprint 50 Plug Door Box Car kit GARX Union Pacific HO
Branchline Blueprint 50 Plug Door Box Car kit GARX Union Pacific HO
$13.95
HO WP 55919 50 Plug Door Box Car Kit Roundhouse 1271
HO WP 55919 50 Plug Door Box Car Kit Roundhouse 1271
$12.99
HO ATHEARN HAMMS BEER 50 PLUG DOOR BOX CAR 31204 KIT
HO ATHEARN HAMMS BEER 50 PLUG DOOR BOX CAR 31204 KIT
$6.50
Athearn Blue Box Southern Pacific 50 Foot Flat Car W 2Vans TOFC Kadees
Athearn Blue Box Southern Pacific 50 Foot Flat Car W 2Vans TOFC Kadees
$7.00
HO NC  StL Dixieland 50 Ton Box Car 2107 Train Miniature
HO NC StL Dixieland 50 Ton Box Car 2107 Train Miniature
$15.00
LIFE LIKE BANGOR AND AROOSTOOK 50 FT BOX CAR BAR 9125 HO SCALE
LIFE LIKE BANGOR AND AROOSTOOK 50 FT BOX CAR BAR 9125 HO SCALE
$5.99
HO 50 AAR PD BOX CAR FGE 90177     ATM20001368 ORGINAL BOX
HO 50 AAR PD BOX CAR FGE 90177 ATM20001368 ORGINAL BOX
$24.61
HO TYCO 363A State of the Union RHODE ISLAND 50 PD Box Car 1790 LNIB RARE
HO TYCO 363A State of the Union RHODE ISLAND 50 PD Box Car 1790 LNIB RARE
$15.00
WALTHERS GUNDERSON 50 HI CUBE PAPER BOX CAR HO GAUGE CANADIAN NATIONAL NIB
WALTHERS GUNDERSON 50 HI CUBE PAPER BOX CAR HO GAUGE CANADIAN NATIONAL NIB
$38.00
HO 50 AAR PD BOX CAR MSTL 2008     ATM20001370 ORGINAL BOX
HO 50 AAR PD BOX CAR MSTL 2008 ATM20001370 ORGINAL BOX
$24.61
ATHEARN 50 BOX CAR ROCK ISLAND HO SCALE LIKE NEW
ATHEARN 50 BOX CAR ROCK ISLAND HO SCALE LIKE NEW
$4.07
HO 50 AAR PD BOX CAR UP 499020     ATM20001376 ORGINAL BOX
HO 50 AAR PD BOX CAR UP 499020 ATM20001376 ORGINAL BOX
$24.61
HO 50 AAR PD BOX CAR UP 499044     ATM20001377 ORGINAL BOX
HO 50 AAR PD BOX CAR UP 499044 ATM20001377 ORGINAL BOX
$24.61
HO 50 AAR PD BOX CAR WP 56074     ATM20001381
HO 50 AAR PD BOX CAR WP 56074 ATM20001381
$24.61
New Bachmann HO Silver Series Pennsylvania Insulated 50 Plug Door Box Car 18014
New Bachmann HO Silver Series Pennsylvania Insulated 50 Plug Door Box Car 18014
$17.95
HO SCALE ATHEARN CUSTOM PAINTED PENN ST HAPPY VALLEY EXPRESS 50 BOX CAR
HO SCALE ATHEARN CUSTOM PAINTED PENN ST HAPPY VALLEY EXPRESS 50 BOX CAR
$17.99
VTG ROUNDHOUSE HO SCALE MODEL TRAIN 50 BOX CAR WESTERN PACIFIC 3C1
VTG ROUNDHOUSE HO SCALE MODEL TRAIN 50 BOX CAR WESTERN PACIFIC 3C1
$14.95
5 Athearn HO Vintage KCS Southern Belle 50 Automobile Box Cars Nice
5 Athearn HO Vintage KCS Southern Belle 50 Automobile Box Cars Nice
$19.99
Unique Life Like Eat it All Cone 50 Box Car Maryland Cup Company 8423 Rare
Unique Life Like Eat it All Cone 50 Box Car Maryland Cup Company 8423 Rare
$14.95
TYCO HO SCALE SOUTHERN RAILROAD 50 FOOT FLATCAR W PULPWOOD LOAD BOXED
TYCO HO SCALE SOUTHERN RAILROAD 50 FOOT FLATCAR W PULPWOOD LOAD BOXED
$11.99
Microscale Decal HO 87 264 Asst Freight Box Car Insulated 50
Microscale Decal HO 87 264 Asst Freight Box Car Insulated 50
$7.50
Vintage HO Athearn NP Northern Pacific 50 Dbl Dr Box Car 6790 kit 1312 OP3 KD
Vintage HO Athearn NP Northern Pacific 50 Dbl Dr Box Car 6790 kit 1312 OP3 KD
$4.99
VTG ROUNDHOUSE HO SCALE MODEL TRAIN 50 BOX CAR KIT 1220 WESTERN PACIFIC 3C1
VTG ROUNDHOUSE HO SCALE MODEL TRAIN 50 BOX CAR KIT 1220 WESTERN PACIFIC 3C1
$29.95
HO GAUGE ROUNDHOUSE SET OF 3 50 PLUG DOOR BOX CARS LQQK H932
HO GAUGE ROUNDHOUSE SET OF 3 50 PLUG DOOR BOX CARS LQQK H932
$17.54
HO GAUGE ROUNDHOUSE SET OF 2 50 PLUG DOOR BOX CARS LQQK H931
HO GAUGE ROUNDHOUSE SET OF 2 50 PLUG DOOR BOX CARS LQQK H931
$12.54
HO PROTO 2000 BURLINGTON CBQ 50 AUTOMOBILE BOX CAR 4 PACK KIT
HO PROTO 2000 BURLINGTON CBQ 50 AUTOMOBILE BOX CAR 4 PACK KIT
$74.99
HO PROTO 2000 BURLINGTON CBQ 48563 50 AUTOMOBILE BOX CAR W END DOORS KIT
HO PROTO 2000 BURLINGTON CBQ 48563 50 AUTOMOBILE BOX CAR W END DOORS KIT
$17.99
HO PROTO 2000 BURLINGTON CBQ 21034 50 SINGLE DOOR BOX CAR KIT
HO PROTO 2000 BURLINGTON CBQ 21034 50 SINGLE DOOR BOX CAR KIT
$17.99


Recently Purchased 50 Box:


ho scale gulf mobile and ohio 50 single door box car 56642 by cm shops, ho scale denver and rio grande western 50 box car 61273 by walthers, proto 1000 series 7up 50 high roof box car ho kadee 5 couplers stock wheels, ho details west 50 doubleplugdoor box car kit bc506 weyerhaeuser rr, ho tyco railbox nationwide pool 50 pd box car rbox 10000 exc freight train, ho scale upgraded 50 nickel plate road double door box car , athearn rail runner 164 ho namp;w 55942 50 sd box car kit lnib norfolk amp; western, athearn bevbel 4891 ho scl 614200 50 dd box car kit lnib family lines, athearn bevbel 1339 ho gn 38274 50 box car kit lnib great northern, athearn trains john deere ford cseries box van 50 amp; 60 series 10191 160 new sc, mckean models ho kansas city southern 50 modern box car, athearn ho missouri pacific 50 plug door box car, athearn ho great northern 50 double door box car, ho scale swifts premium 50 foot freight train box car no road number, lifelike proto 2000 50 single door box car pamp;le 35988 ho scale, 2 athearn genesis 50 pcamp;f box car smooth side southern pacific, 3 athearn genesis ho 50 pcamp;f box car smooth side cotton belt, athearn ho scale 50 felix evans equipped plug door box car 5277, athearn ho scale 50 santa fe double door box car 1317, athearn ho scale bevbel 50 yreka western acf box car 647, life like ho scale train 50 box car valvoline motor oil filters orig pkg euc, atlas ho 50 precision design box car 13552 penn central 166118, vintage ho scale athearn rock island 50 ft plug door box car kit in box 1326, athearn pre 1970 50ft dresser magcobar plug dr boxcar bfk nos in original box, details associates 6236 ho dreadnaught end aar box car 55 type 40s , details associates 6235 ho dreadnaught end aar box car 45 type 40s , life like 50ft illinois terminal thrall dr all dr boxcar wkds no box, ho scale 50 libbys famous foods tldx 37 plug door freight train box car, athearn boxed 1 69 train nyc 50 auto box car kit 1240, accurail undecorated data only 50 foot box car ho scale , trains miniature atsf santa fe 50 foot box car ho scale, atlas 187 ho canadian pacific 50 berwick box car road 211146 fs 20002397, atlas 20002672 ho undecorated nsc 5182 50 plug door box car, athearn g8041 emd sd50 late anticlimb ho scale undec diesel loco mint in box, tyco 362c ho paul revere centennial spirit of 76 gatx 85762 50 box car boxed, illinois central rr postwar 50 single operating door box car by atlas hoscale, bnsf precision design 50 ribside box car by atlas master line top buy, athearn union pacific 50 dd box car ob rtr mw kds car 300625 item 1319, details west bend mill works 50 dbl pd box car mib car 11492 item bc501, athearn southern pacific 50 sd box car rtr kds car 81925 item 5061, athearn chicago amp; eastern illinois 50 dd box car rtr kds car 5334 item 1306, athearn rock island 50 dd box car rtr kds car 72142 item 5042, athearn southern pacific 50 dd box car ob rtr mw kds car 65929 item 5035, athearn pennsylvania 50 dd box car rtr kds car 83247 item 22382314, athearn southern pacific 50 dd box car rtr kds car 65927 item 5034, ho scale state of new hampshire statehood 50 freight train box car, ahm 5333b ho scale burlington cbamp;q 83116 50 gondola car rtr boxed, ahm 5299 ho scale santa fe atsf 138279 50 braced gondola car rtr boxed, ahm 5299 ho scale rock island ri 1207 50 braced gondola car rtr boxed, ahm 5270c ho scale southern pacific sp 51249 50 all door box car rtr boxed, ho scale rhode island statehood 50 plug door freight train box car, roundhouse ho 50 damp;rgw rio grande box car 61625, athearn 50 great northern double door box car 3525 wkadee, ahm 50 combination box car northern pacific railway 8130, athearn soo line 50 box car 177850 wadded weight and kadee, athearn camp;ei 50 box car 5334, athearn bamp;o 50 outside braced box car 481214 wkadee



Comments are closed.