I want to jump high again

One bump for the jumps...anyone?

Plyos, box jumps. Google "vertical leap program"

I would just play basketball and run mostly hard aerobic. Skip the other stuff.

I would rather practice shooting/ball skills then doing weights and jump rope.

Basketball replaces strides / short reps / lifting and recovery runs for running.

When doing 2-3 sports, i would focus on the key performance drivers, 80/20 principle:

So key runs: race pace reps, tempos, easier long runs and playing the game.

There was an english national XC champ that run 30 uptempo every day + 2 hours tennis and 1x race on the weekend. Not sure if it was bob holt or another guy, but 28 min 10km guy.

I just want to jump high

I do practice shooting when there's no game going. Handle is coming back decently. But on those days I also have time to lift / do strength/leaping focused exercises.

I played about an hour of full-court the other day and it was almost as hard as the hardest running workout I've ever done.

I see a lot of sites that want to sell me something. Any particular one you recommend?

You will never get your jumping ability back. I was a really good basketball player at 6' and could dunk with ease. I was a 1600/3200 guy in high school but also did the high and long jump. I could go way past my elbow in jumping against the rim. At 45 I went to a gym and could barely touch the net. Just embarrassin.

black mamba shoot for 3hours a day....

Black mamba is dead.

Definitely don't need to buy anything. Look at some football combine exercises (just the ones related to vertical). You need to progress cautiously with adding volume and intensity to your jumping program.

black mamba knew, shooting was the way to stay top player once you get older. All old nba stars have insane % , Dirk played untill 40 !

Distance training kills vertical. If you remain serious about distance running, your vertical will take a hit. Period.

Otherwise, I really think that what you're doing right now will help your vertical. The leg press will improve basic strength and some power, and the pickup games will improve your coordination. Just keep your age in mind and give yourself enough recovery. Adequate sleep, on a consistent basis, will be critical.

If you're serious about getting some real vertical back, you might consider having different periods of the year when basketball and then running predominate. But if you keep up the serious distance stuff throughout the year, your vertical will never reach its full potential.

I was a good leaper from my late teens through mid 20's (could touch the top of the square at 6'3"). I started fairly serious running training in my late 20's. By the time I reached 40 I could only just touch the rim. During covid lockdown, I decided to see if I could regain some of my vertical (I was 45). Over the course of a couple months I added about 5 inches to my vertical, allowing me to jump high enough to dunk again. One key was reducing my mileage. The other was doing depth jumps a couple times a week.

That's impressive. I took a couple of years off of basketball after an injury and when I came back, I had no hops at all. I was never much of a jumper in the first place, so I didn't try to get it back, I just played old style ball. Now I'm in my 50s, I don't have any burst at all, and I don't plan to get it back.

I guess what I'm kinda hoping is that I was nowhere near maxing out my jumping ability when I was younger, based on the fact that I didn't really train it at all - I just hooped a medium amount.

So maybe I have enough residual ability that I can train up enough to get the dunk back. But maybe not!

I'm letting distance take a backseat for now. I've spent 10 years working on distance, but now my running days are mainly a way to burn calories. Like 20-25 mpw instead of 40-50.

Checking this out - thanks!

Come on be encouraging. Who knows if he’ll jump as high as he used to, but he can make plenty of improvement and have fun in the process.