Exercise Specialist Chase Curtiss from ShotScience Answers Your Questions

[veghx]

how is your workout routine in comparison to the "Jump Manual" ? similar is there a place where i can see testimonials and reviews?

[skintification]

Started vertical leap handbook training yesterday but really want to drop some weight and improve my fitness and stamina as much as I can. Only get to play once, sometimes twice a week. Would going to the gym on rest days to do some extra cardio help or hinder progress on the leap programme? Thanks.

[chasecurtiss]

@skintification There is nothing wrong with getting in a little extra cardio! It is important to let your body rest, but the extra couple days a week of cardio will not hurt you. If losing weight is your goal, the more important focus should be on NUTRITION!

[primemavsfan]

Thanks for the great videos chase! I really enjoy watching you and shotscience's videos...will power bands help my explosiveness? the ones you wear on your knees? Also, how can i get faster at sliding laterally on defense? Thank u so much! :D

[chasecurtiss]

@primemavsfan Sorry for the delayed response, we will be doing a video on lateral movement very soon! Working on getting back to producing more videos soon!

Chase

[IfYouAreNITYouAreE1]

chase, can you also add a medical specialist, as additional to strength and conditioning specialist?

[chasecurtiss]

@IfYouAreNITYouAreE1 I am not sure what you mean by add a medical specialist? Are you suggesting input from a physician? From a training standpoint, I am a Registered Clinical Exercise Physiologist and Medical Exercise Specialist. What are you interested in knowing from the medical aspect?

[IfYouAreNITYouAreE1]

@chasecurtiss like, you could add a health specialist that could also advise some tips on getting fit... :)

[TheJerkawokeez]

They are trained athletes so it takes way less energy to dunk than us they are mostly over 6ft and strong. Derrick rose bends his legs and look where he's got! He's also smaller and shorter than most nba players its all about what's best form for you 2ft, one foot leap some are different.

[PwNuRmoTheR]

hey chase, alot of people say it is better to bend legs when jumping to jump higher, is this true? how come i dont see professional basketball player bend their legs when they jump

[darklord1169]

hey chase, do you recommand air alert 3 for veritcal leap? i saw this video Dreupt did and he recommanded air alert

[chasecurtiss]

@darklord1169 I do not really have a specific opinion on Air Alert, but most jumping programs are overpriced and cause injuries because they attempt to put younger athletes into compromising movement patters before they are ready in hopes they will not get injured and see great results. I would rather have low risk of injury and slower results and focus on building good movement patterns.

[darklord1169]

@chasecurtiss air alert is free and i heard its one of the oldest vertical program. The thing is i have been working on my vertical for a very long time, and i think my muscles are strong, lots of people say they had knee injuries because of it, but personally, i dont think its the program it self is hurting them, u just have to do it on a patch of grass to reduce the impact

[chasecurtiss]

@darklord1169 It definitely helps to do some high impact exercises on a more forgiving surface, but many of the problems people have with injuries are due to instability not impact and grass would actually be worse for these individuals. If the air alert system does not address specific stability exercises of the hips, ankles, etc then it is probably not a viable program, but I am not aware of the specifics of the air alert system.

[darklord1169]

@chasecurtiss air alert is free and you can search it up online, could you maybe search it up tell me how you feel about the excercises and the reps and sets? thx alot

[BBAller1169]

hey chase, last week, i felt a sharp pain in the back of my head where the head connects to the neck half way through my workouts, i went online and searched it up, some people say a blood vessel popped, others say im using the muscle too much, i just want to check with you because im kinda scared.

[chasecurtiss]

@BBAller1169 Bballer - If it is something you are worried about you should seek medical attention immediately. Its hard for me to guess at what may be going on without knowing what you were doing and what your form looked like, It could be a cervical vertebrae issue or just a muscle strain in the upper trapezius (very common). Let me know what you find out!!

[personallydriven]

Things are going great w/my son, thank you for asking. AAU tryouts was yesterday and he made the team, we are excited.!!

[britt0794]

what are some techniques i can use to run faster and jump higher?

[chasecurtiss]

Make sure you watch and stay up-to-date on my videos on this channel, for one. Also, check out my introductory videos for the Jump Program I've put together.

[F15Hballer9]

do you know an weight training i can do to prevent gettting my ball stripped when i attack the basket

[chasecurtiss]

Check out some of the videos over at ShotScience, especially "The Hammer." We'll also have plenty of ball handling videos coming up there, too!

[777daseven]

Do you have drills with a jump rope

[chasecurtiss]

We do. Stay tuned for more and tell your friends!

[personallydriven]

My son likes the video and he would like to know what type of exercises can he do to build upper & lower body strength for basketball? He's 12.

[chasecurtiss]

@personallydriven At 12 years of age he should really focus on developing good movement patterns. Use the dot drills as a warm-up and everyday exercise to establish good foot coordination. For upper and lower body strength stick to body weight exercises and really focus on proper form! He does not need any weight, just body weight. Push-ups, assisted pull-ups (someone holding his feet to push off from), squats and lunges are a good place to start!

[personallydriven]

Thanks Chase, I agree w/you. My son said he will watch the dot drill and comment afterwards.

[chasecurtiss]

So how's it going for your son? We love updates!

[JumpKartz]

im a PG, how do i improve my dribbling and crossover skills?

[chasecurtiss]

@JumpKartz check out the Shotscience video on crossover and work on two ball dribbling drills!

[JumpKartz]

@chasecurtiss thank you!

[phirephaxL]

Mr Chase, working out the arms and shoulders and the chest have no use for basketball?

[chasecurtiss]

@phirephaxL The shoulder are especially important for basketball, but this is an area where a lot of injuries occur because of the instability of the joint and the stress put on the spine when overhead exercises are done incorrectly. With my athletes I work on developing appropriate lower body movement patterns before progressing to anything with the shoulders!

[nachoooo69]

My question is how can you develop a good fade-away shot?

[chasecurtiss]

I dont believe the fadeaway in an effective shot.

[mrkiddnatedogg]

hey im a lil too small to play the PF but i need a lil more handles and jumper for the SF so what do you think

[chasecurtiss]

Start working on ball handling and perimeter footwork! Try out the dot drills to work on a quick first step to get to the basket!

[mrkiddnatedogg]

what players have you worked with

[000rell111222]

chase my question isare there any more post moves besides the fade away the baby hook the fake spin and the spin

[chasecurtiss]

Yes there are tons of post moves! We have a video coming out soon on our favorite!

[B1ueNikeZ]

any ideas on how to have better stamina?

[Baszjeh68]

I've just become 15 years old, and I'm the guard in our team. I play in the Netherlands, and it's not a professional team or anything. I'm 1.80m high, not sure what that is in Amerika? Anyway, my question. I can almost hit the ring, I just need a few cm more, how can I increase my vertical? Is it good for me to start training the muscles? Because I think I'm not full grown yet, and I heard that was not smart to do or something. I do workout one time per week, though. Thanks in advance!

[chasecurtiss]

Yes it is ok for you to workout, but it should be mostly body weight exercises like squats and lunges.  Really focus on flexibility and you will see improvement in your vertical. Look for the more specific vertical video out soon!!!

[thecarrotdude]

what professionals have you worked with? anyone in the nba?

[chasecurtiss]

No one in the NBA, but some D-league players and lots of other sports!

[rambobalboa4]

yeah how do i jump higher you seem educated

[chasecurtiss]

Check out the previous posts on vertical improvement! Flexibility, Strength, Stability then Power exercises.

[OHsports244]

alright, this is my problem: i need to improve my vertical. any exercies?

[chasecurtiss]

We will have a vertical leap video out in the near future! Check out the previous vertical leap replies!

[PokeAsian11]

Can you help me on my speed and strength. I feel way to slow on the court and often get the ball stolen. I don't weigh too much and not that tall. Thanks!

[chasecurtiss]

I will have some videos out soon on foot speed, but you can do some research on things like dot drills! Stregth exercises you can start a regimine of squats, lunges, push-ups and pull ups!

[reuben521]

How can i jump higher.And which part of your body contribute more when you jump, or which part of your body is the essential jumping muscle?

[chasecurtiss]

Check out the Jump videos I'm posting and the full tutorial going up on ShotScience very soon!

[rumenthebest]

I'm 15 and I'm sick and tired of being so small. The only thing I need is to jump higher. Can you give me some tips! Write back, thanks!

[chasecurtiss]

Check out the response below on vertical jump. I truly believe flexibility is #1. Then focus on developing strength with unweighted squats and lunges, then move to stability exercises like single leg squats and unstable lunges (on a foam pad or something) then working on power exercises like squat jumps, etc! Will have a ShotScience series out soon!!!

[WHOISOVERRATED23]

How do i increase my core strengh and gain weight in a healthy way so i can still have my quickness?

[chasecurtiss]

There are many things you can do to increase your core strength. When we are talking about core strength we man abdominals, obliques, low back muscles, hip muscles, etc etc. Exercises like planks and side planks as well as dynamic core exercises are great. I will try to get a video out on this topic soon!

[SanskritZ]

how do i increase vertical and is it ok if i lift weights at 14

[chasecurtiss]

Sanskirtz: 1. Flexibility!!! If you are more flexibile you use more of the muscle fibers and can create force (this is the single easiest way to jump higher). 2. build a base of strength through squats and lunges. 3. Develop stability using exercises like single leg squat (after you have done 6 weeks or so of basic strength development). 4. Power exercises like box jumps, squat jumps, etc. ShotScience will be putting out a series on vertical leap!!

[horsebeatmoose]

Is it ok to be using weights at my age? Im 12 years old and im using small weights for now doing some biceps curls and such.

[chasecurtiss]

Horsebeatmoose:

You can begin strength training at any age. It is a long misundstood myth that kids cant strength train. The biggest problem with weight lifting in kids is poor form since their bodies are less coordinated which causes injury. I would avoid muscle isolating exercises (like biceps curl or triceps extension) and focus on functional exercises like unweighted squats, lunges, pull up, push-up and lots of core work.

[topdog781]

Hey Chase, what's a proper warm up routine before a game? I can't seem to find the right routine for me. There are so many different ones out there I don't know which ones are being effective.

[chasecurtiss]

DYNAMIC FLEXIBILITY EXERCISES!!!! Static stretches such as holding a quad stretch dont work pre-game because the muscles are cold. Dynamic stretches help get blood flow to the muscle and stretch it! Google dymanic stretches for Hamstring, Quads, glutes, hip flexors and external rotators and I will try to put together a video soon because this is such a crucial topic! THANKS FOR A GREAT QUESTION!!!!

[thatgirlisflyytt]

How Do i destroy somebody?

[chasecurtiss]

Watch the ShotScience videos and put them to work!! ;)