Legs

Question
I have been away from the game for a long time and in the past i could jump farely high and quickly how do i get that back?

Answer
Enchancing strength and speed entails fast twitch muscle fibers exercising. That will be achieved by explosive plyometric workouts, like depth jumps, squat hops, thrust ups and more. Backward sprints, deadlifts and reverse toe raise are the KEY workouts of the whole program. What happens is... For every contraction a muscle makes an oposing muscle must lengthen. Take the biceps for example, as you contract it, the tricpes must lengthen. The key is not to strengthen the muscles that we normally associate with increasing our vertical jump like the calf muscle or quad muscles, but to strengthen their opossing muscles like the shin muscles and hamstrings. The reason for this is the major jumping muscles will not produce their max capable power unless they know their oposite muscle is strong enough to handle it - If your oposite muscles can't handle the opposing muscles power they would simply lengthen to much and SNAP!

So, here is some good drills to execute with sets and reps prescribed. If you see that after weeks, you can perform them more easily, start to add reps easy. Add 3-6 reps every 1-2 weeks and after adding about 15 reps, make a new
set. However, i have set a schedule to follow.

a)Step ups - Get a chair and ensure it will remain stable(e.g.put it against a wall). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 repetition. (3 sets x 12 reps)
b)Burnouts - Elevated as high as you possible can on your tiptoes to assure that you work the high end of your calves. As quickly as you possibly can, jump repeatedly no more than 1/2 to 1 inch off of the ground making sure to keep yourself elevated as high on your tiptoes as possible ensuring that you are working the upper calf muscles. (2 sets x 200 reps)
c)Calf raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf, (4 sets x 20 reps)
d)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches, (3 sets x 15 reps)
e)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs. (5 sets x 20 reps)
f)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight,  that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (3 sets x 12 reps)
g)Depth jumps(maybe the most important exercise) - Get a chair or a box and ensure it will remain stable. Watch the cushioning. Get on the chair (2 to 3 feet high), drop off with both feet and as soon as you land, explosively jump back into the air. (4 sets x 10 reps)
Do not overtrain. Do not train two days in a row. This will cause an injury or a burnout which will leave you behind.. If you feel any strain or sharp pain in the first days, stop at once, massage, ice and stretch the particular muscle group.
Warming up, stretching and cooling down is of the utmost importance.

The schedule.
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY

Week _Leap Ups _Calf Raises _Step Ups _Thrust Ups _Burnouts _Squat Hops (wed)_Depth jumps
sets  reps sets reps sets reps sets reps sets reps sets reps
week1 _2 20 _2 10 _2 10 _2 15 _1 100 _4 15 _
week3 _2 25 _2 15 _2 15 _2 20 _1 150 _4 20 _
week5 _3 25 _2 20 _2 20 _2 30 _2 150 _4 25 _
week7 _3 30 _2 25 _2 25 _2 35 _2 200 _5 25 _
week9 _4 25 _2 30 _2 30 _2 40 _3 150 _5 30 _
week11 _4 30 _3 25 _2 35 _2 50 _2 200 _5 30 _
week13 DO NOT WORK, IT IS IMPORTANT THAT YOU REST YOUR LEGS DURING WEEK 13
week15 _4 50 _3 35 _2 50  _2 60 _2 300 _5 40

EVEN NUMBERED WEEKS ARE TO BE DONE ON TUESDAY-WEDNESDAY-THURSDAY ONLY
Week Leap Ups Calf Raises Step Ups Thrust Ups Burnouts Squat Hops (wed) Depth jumps
sets  reps sets reps sets reps sets reps sets reps sets reps
week2 3 20 2 15 2 10 2 20 1 100 3 20 2 15
week4 3 20 2 20 2 15 2 30 2 150 3 20 3 10
week6 2 30 2 25 2 20 2 35 2 200 3 25 4 10
week8 3 40 2 30 2 25 2 45 3 200 4 25 4 15
week10 4 40 2 35 2 30 3 30 4 150 5 20 4 20
week12 4 50 4 20 2 35 3 40 4 200 4 30 5 15
week14 3 30 2 25 2 20 2 30 1 250 4 20 2 20

* Week 14 is designed to prepare your legs for the final week. The repetitions have been reduced for this reason. Do not exceed what is prescribed.

* Week 15 must be completed on Monday-Tuesday-Thursday-Friday.

Don't forget to perform the "backward" program exercises as well.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching stuff
(Euroleague, HEBA)