Workouts to improve quickness and agility?

Discussion in 'Fitness & Nutrition' started by ElectricJW, May 16, 2008.

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  1. ElectricJW

    ElectricJW We are all ONE!

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    I've been playing basketball a lot lately and I would like to improve my quickness, agility, and jumping ability, but I don't know too many good workouts to do this.

    So far I've just been doing calve raises with no weights, (but I usually go until I feel the burn pretty bad) and sometimes I add weights to a squat bar and stand on one leg, and do like 20 calve raises, in which I try to explode up and then come back down easy. And thats pretty much it. So what are some good workouts to incorporate with these?
     
  2. PepsiMax

    PepsiMax New Member

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    Explosion/power: Olympic Lifts, GHRs

    Agility: Get an agility ladder or jump rope
     
  3. ElectricJW

    ElectricJW We are all ONE!

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    Thanks, but what is GHRs?
     
  4. PepsiMax

    PepsiMax New Member

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    Glute Ham Raises.
     
  5. MaineSucks

    MaineSucks OT Supporter

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    glute ham raise.

    [​IMG]
     
  6. TZ

    TZ Banned

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    Plyometrics
     
  7. MaineSucks

    MaineSucks OT Supporter

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    box jumps and box variations always helped me back in the day. random change of direction drills were good (front, back, side to side... with someone else calling the change of direction).


    theres a bunch of good ones hurr:
    http://www.bodybuilding.com/fun/md60.htm
     
  8. Patrick Bateman

    Patrick Bateman Active Member

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    stiff-legged deadlifts where you say "too easy" x3 before the lift.
     
  9. ElectricJW

    ElectricJW We are all ONE!

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    Whats some good plyometrics??
     
  10. TZ

    TZ Banned

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    i dunno :o lol
     
  11. PepsiMax

    PepsiMax New Member

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    What about squat suited, knee wrapped 1/4 squats?:eek3:
     
  12. MaineSucks

    MaineSucks OT Supporter

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    see the link I posted. good agility stuff.


    In addition to agility work, these are some good plyo drills:

    http://www.jumpusa.com/plyo_boxes.html
     
  13. ElectricJW

    ElectricJW We are all ONE!

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    Yeah I saw the link, but it was after I posted my question.
     
  14. MaineSucks

    MaineSucks OT Supporter

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  15. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    Because basketball players need to do more jumping than they already do?
     
  16. Skeletor

    Skeletor Guest

    is it just me or does everyone who wants to jump higher but doesn't know much about kinesiology attribute jumping ability to calf size/strength/training?
     
  17. Skeletor

    Skeletor Guest

    on one hand that's funny but on the other even with that gear if I had 600lbs on my back I'd get crushed like a soda can... so I can't hate on the guy too hard no matter how dumb his training style is.
     
  18. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    How much do you squat? If it's below 2x bodyweight, get that up first and foremost.
     
  19. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    Agility drills are pretty much worthless.
     
  20. ElectricJW

    ElectricJW We are all ONE!

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    When I do the calve raises on 1 leg w/ the squat bar it only totals like 60 lbs is this too much weight? :dunno:

    Oh last time I maxed out on squat I was @ 350lbs and I weigh 160, if that helps.
     
  21. Mike McDermott

    Mike McDermott It's evolution, baby. OT Supporter

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    That's pretty good (assuming it's to parallel or below).

    That means you are lacking in reactivity. How often do you play ball?
     
  22. ElectricJW

    ElectricJW We are all ONE!

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    I started like a month or 2 ago, just playing every sunday, but now I usually play 2 -3 times a week. But I've played basketball almost my whole life (only 23), but I'm just now getting back into it.

    Don't get me wrong I'm quick, but I want to get faster so I can guard faster opponents.
     
  23. konrad109

    konrad109 New Member

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    How about a speedrope?
     
  24. mkashew

    mkashew New Member

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    look up the lebron james workout on the men's fitness website

    he does a lot of squats

    the man is 6'9" 260lbs (up from 6'8 250lbs) and has a 40"+ vert and the agility of skinny shooting guard
     
  25. Pride43

    Pride43 New Member

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    Do some box jumps with 2 feet

    if u have a resistance band for your legs, you can buy a nike SPARQ one, strap it on your ankles and do some walking lunges. if not just do normal lunges

    2 legged jumps trying to get as much distance as you can, make sure to bend down on these

    take a cone and jump side to side over the cone

    calf jumps
     
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