I am 14 years old, 5'9, and 145 pounds.im not exactly sure what my vertical is, but i can grab the rim. im going into highschool soon. I was wondering if anyone could give me some exercises to do to improve my physical strength and vertical leap. i have been doing some upper body work to try and make my 3 pointers easier to shoot. any positive feedback would be greatly appreciated.
There are a lot of great workouts you can do, but you have to be careful learning them, because injury is possible if you aren't using correct technique. Start slow and with very light weight...master the technique, then start to build weight.
The best exercises are:
DB Split Squats
One leg deadlifts
Lunge switch steps
Glute Ham Raises
close grip bench press
Most of these focus on the major muscle groups of the legs: hamstrings, quads, calfs...but these also work the core and the upperbody.
Yes you shoot the ball with your arms, but powering 3 pointers and other jumpers mostly comes from your legs.
Let me know if you have any questions.