I'm 6 ft and I can grab rim but I can't dunk yet. I have tried squatting more and calf raises, but that doesn't help too much. Is there any other lifts that help with your vertical? Of is there diff variations of squats like deeper ones that'd help
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I'm 6 ft and I can grab rim but I can't dunk yet. I have tried squatting more and calf raises, but that doesn't help too much. Is there any other lifts that help with your vertical? Of is there diff variations of squats like deeper ones that'd help
ive seen some bball players at my gym doing a lot of box jumps, and jumping squats
box jumps, explosive goblet squats, plyometric exercises
If you want to increase your deadlift what would you do ? Deadlift more.
If you want to increase your vertical jump, then train by doing vertical jumps. Simple.
[QUOTE=Chilltown28;960033803]I'm 6 ft and I can grab rim but I can't dunk yet. I have tried squatting more and calf raises, but that doesn't help too much. Is there any other lifts that help with your vertical? Of is there diff variations of squats like deeper ones that'd help[/QUOTE]
Hang cleans and JUMP
youtubedotcom /watch?v=EB-RXs9kkcY
watch now srs
[QUOTE=CynicalSphere;960040043]If you want to increase your deadlift what would you do ? Deadlift more.
If you want to increase your vertical jump, then train by doing vertical jumps. Simple.[/QUOTE]
^^^^^^^
This
Squat and oly lifting helps too. But, box jump and vertical jump will help the most to increase your vertical jump...
Do HEAVY squats and deadlifts. 3-5 rep range. They will help due to increased core strength (this is huge when jumping) and because of increased leg strength.
Squats, Deadlifts, Powercleans, Front Squats. Bulgarian Split Squats.
Plyometric Exercises.
Do some depth drops and transition into depth jumps.
Speed+Strength = Power + Technique, will give you a high vertical jump.
Heavy Squats/Deadlifts, box jumps, squat jumps, calf raises, and sprints should help a lot
Jump Squats with Barbell.
[QUOTE=lovellman;960932703]Jump Squats with Barbell.[/QUOTE]
Are you trying to get him injured?
It's all about increasing your rate of force development. If you can squat 500lbs, but it takes 4 seconds to do it, you are slow. If you can move 300lbs of force in 1/4 second, you are fast. You need to be able to put out force in a very short amount of time. It will also help to get stronger, but RFD is the main thing. Box squats, heavy deadlifts, snatch grip deads, power cleans, hang cleans, snatches, hang snatches, box jumps, horizontal jumps, depth jumps, sprints, tire flips, keg/stone loads, throws, etc. You need to have a strong lower body, and have a high RFD.
Hey brah, fellow baller speaking from experience here. on the same mission as you. Aim to increase your 1 rep max deadlift and squat and do a quick intense plyometrics session with the exercises mentioned above once or twice a week to make your muscles quick and reactive so they use the strength your building from the raw power exercises. Also bulgarian split squats are killer and great for single leg jumpers but they fuarrrrkn hurt, also try to lift up your calf raise weight on the standing calf raise but that aint so serious as calfs don't contribute much to your jump. Also jumping technique is a factor, work on exploding as quick as you can, practice dunking, dope if u have a 9ft5 rim. good luck bro. btw i now have a max 2 foot vert of 40" and a 1 foot vert over 40" up from about 32" 8 months ago, even after adding 6kg. improved deadlift by approx 60kg. it's raw power and explosion.