Anybody got that workout plan for Speed, Jumping enhancement?

[Smooth4Lyfe]

Props to anyone who got it
Please post it

[Smooth4Lyfe]

bump..:D
Anybody?
It use to be on this site, but its gone now

[Baller101]

um for jumpin try cavs i noticed after i started doin em at boxing i jumped higher when i played bball

[Baller101]

fo speed man u jus simply gotta work on dat try get faster practice n all dat

[Smooth4Lyfe]

I know
but there was this workout plan sheet with like 5 different workouts, it was on this site sumtime ago

but I am fast and can jump high
I got a 30" Vert and ran the 100m in 10.19s
but I want that plan sheet

[valdez21]

sprinting improves your speed alot. I do squats, calf raises, lunges and squat jumps.

[Smooth4Lyfe]

^Nice
Well I guess nobody has the workout program:(

[BONFIRE074]

try running with weight on ur feet, like those strap things..might help

[!ron HorSe]

I know
but there was this workout plan sheet with like 5 different workouts, it was on this site sumtime ago

but I am fast and can jump high
I got a 30" Vert and ran the 100m in 10.19s
but I want that plan sheet

[mak.g221]

try using air alert
http://www.realestniggas.com/board/showthread.php?t=239774&highlight=air+alert

[Smooth4Lyfe]

^^YES
THATS IT!!!!, but there was a different one

[valdez21]

running with weights on your feet wears down your knees

[DblockKidd]

i just googled this lol
http://www.insidehoops.com/gym/jump-higher.shtml

[G-unitworldorder]

i think i know what ur talkin about r u talkin about the " Air Alert " Program.......if so pm me n ill send u it

[Smooth4Lyfe]

Thanks, I pm'd u

[thedragon]

There is at least 3 different Air Alert programs.
Calf Raises, Squats, Hamgsting Curls, can also increase your vert.
By doing Leg Presses and Calf Raises, I raised my vert by 3" in a matter of 5 weeks.

[Toronto_Gangsta]

ttry skippin wid a skippin rope..

[smellyclowns]

at my school weight room they have this machine where u place ur legs in a stap with weights on it and it simulates u running with as much weights on each leg..... i did that on the off season for track and the next year i went to districts for 4 sprinting events