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  1. #1
    Registered User herestolife1000's Avatar
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    i'm 6'2 and i can't touch the basketball hoop. help

    i don't play any sports, just recreational basketball with friends mostly. but at 6'2, i think i should be able to at least touch the rim?!

    what are some exercises i can do to get my vertical jump higher? mostly at-home workouts. i have a backpack and an unlimited amount of rocks i can stuff in the backpack for resistance
    I just want to look sexy!
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  2. #2
    'Defiant to Injuries' Ironlife's Avatar
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    Well to answer your question yes..
    you should mate im 5'10 and can, although my vertical is pretty good. I have a mate 6'1 and can dunk lol.You just have to put in some good hours doing forms of plyometric trainining, try contract the muscles of the legs in the shortest amount of time. Youll get there.
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  3. #3
    Registered User herestolife1000's Avatar
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    i feel kinda like when i jump as high as i can, i'm not jumping as high as i can? maybe it's just me because when i bench i feel like i could have done more whenever i max out
    I just want to look sexy!
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  4. #4
    'Defiant to Injuries' Ironlife's Avatar
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    Could just be in the mind then.
    DO all these regularly and youll be better off.

    http://www.sport-fitness-advisor.com...exercises.html
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    C6H13NO2 pu12en12g's Avatar
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    Keep trying and you can

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  6. #6
    Registered User herestolife1000's Avatar
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    rep's
    I just want to look sexy!
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  7. #7
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    http://www.performbetter.com/catalog...lePlyometrics2

    Try these, there's a Part 1 as well. I am 5'9 and could dunk. And i did these and a few other similar workouts. Takes time man, but put some solid effort into it and you will see results.
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  8. #8
    Registered User HevELifter's Avatar
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    Thumbs up

    Originally Posted by herestolife1000 View Post
    i don't play any sports, just recreational basketball with friends mostly. but at 6'2, i think i should be able to at least touch the rim?!

    what are some exercises i can do to get my vertical jump higher? mostly at-home workouts. i have a backpack and an unlimited amount of rocks i can stuff in the backpack for resistance
    Good question, being 6'2, touching the rim is for sure in your grasp. I'm 6'0 and can almost dunk. You want to focus on power in your calves and, mostly, your quads. When you work-out with more weight that has you going to failure with low reps, 5 or less, you are working you fast twitch muscles, that's your power muscles, the ones that give you that impressive bench press max.

    1. Find your barbell squat 3-rep-max, 1-rep-max if you have good form...back straight, good basketball shoes and keep your weight on your heels. NOTE: Have a spotter and use a squat rack with safety bars that'll catch the bar encase you can't get it up. If you have a Smith machine, that can be handy but can put you in an unusual range of motion.

    2. Warm up by doing 50 jumping jacks

    3. After having that, do a Pyramiding work-out as follows:
    Set 1: 15 reps at 55% of 1 Rep Max
    Set 2: 12 reps at 65% of 1RM
    Set 3: 10 reps at 75% of 1RM
    Set 4: 6 reps at 85% of 1RM
    Set 5: 10 reps 55% of 1RM

    Pyramiding will develop power, i.e. that explosive force that'll overcome gravity, and barbell squats work your whole legs in the same motion you'll use to grap that rim.
    Lift heavy, eat right,
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  9. #9
    Registered User djansen's Avatar
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    Your also 17, you may just need to grow into your body a bit more. And at that 6'2 and 157 you cant have alot of muscle mass. All the shorter guys I know that can jump are pretty built.
    like others said just keep at it!
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  10. #10
    destroys balloon knots derekk1's Avatar
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    Originally Posted by HevELifter View Post
    Good question, being 6'2, touching the rim is for sure in your grasp. I'm 6'0 and can almost dunk. You want to focus on power in your calves and, mostly, your quads. When you work-out with more weight that has you going to failure with low reps, 5 or less, you are working you fast twitch muscles, that's your power muscles, the ones that give you that impressive bench press max.

    1. Find your barbell squat 3-rep-max, 1-rep-max if you have good form...back straight, good basketball shoes and keep your weight on your heels. NOTE: Have a spotter and use a squat rack with safety bars that'll catch the bar encase you can't get it up. If you have a Smith machine, that can be handy but can put you in an unusual range of motion.

    2. Warm up by doing 50 jumping jacks

    3. After having that, do a Pyramiding work-out as follows:
    Set 1: 15 reps at 55% of 1 Rep Max
    Set 2: 12 reps at 65% of 1RM
    Set 3: 10 reps at 75% of 1RM
    Set 4: 6 reps at 85% of 1RM
    Set 5: 10 reps 55% of 1RM

    Pyramiding will develop power, i.e. that explosive force that'll overcome gravity, and barbell squats work your whole legs in the same motion you'll use to grap that rim.
    i agree with most of this, except dont squat in basketball shoes. squat in flat shoes such as chucks or just barefoot.

    also, dont use the smith machine. always use a freeweight barbell.

    i would read the links other people posted up, but i remember my friend used to walk around all day and practice with weights on his ankles to get used to the heavier weight, then take them off during the game.
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  11. #11
    Registered User cable3333's Avatar
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    im 6'2"-6'3" 250lbs and i can touch rim pretty easy with no training, i guess some people are just lucky like that lol
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  12. #12
    Registered User GivemeSIX's Avatar
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    all this is rubbish

    Originally Posted by derekk1 View Post
    i agree with most of this, except dont squat in basketball shoes. squat in flat shoes such as chucks or just barefoot.

    also, dont use the smith machine. always use a freeweight barbell.

    i would read the links other people posted up, but i remember my friend used to walk around all day and practice with weights on his ankles to get used to the heavier weight, then take them off during the game.
    I'm 6 foot 1 and can dunk easily... off two feet of one foot. oop to myself off the bounce etc.


    waht you have to o is concentrate on getting your head as high as you can when you jump.... not your arms.

    on your lifts remember that even if you are benching sub-maximal wiehgt, that you still push with maximum explosive force

    and strengthing your lower back. dead lifts = jumpage.



    id save the plyos for when you arent progressing on your lifts anymore. there is a whole school of thught on muscle fiber conversion... i dont know if i buy into it or not but it is worth a look.



    cliffs: maximal effort on all lifts... heavy deads, and strengthin your calves... squats dont reall matter too much when it comes to vert. and remember to jump to elevate your body an specifically your head..
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  13. #13
    Registered User viperjax's Avatar
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    how much does OP squat?
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  14. #14
    Registered User viperjax's Avatar
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    Originally Posted by cable3333 View Post
    im 6'2"-6'3" 250lbs and i can touch rim pretty easy with no training, i guess some people are just lucky like that lol
    love the profile pic
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  15. #15
    Mediocre Member Jef-El's Avatar
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    Over-all strength training and Plyometrics.
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  16. #16
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    haha i could already dunk a small basketball on a 10 foot rim by the time i was 14 yrs old and I was only 5'8"
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  17. #17
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    Originally Posted by pu12en12g View Post
    Keep trying and you can

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    MMMM i am 6.5' and dunked in warmups for the first time yesterday.


    and im a white boy
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  19. #19
    digger mc-'s Avatar
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    Originally Posted by herestolife1000 View Post
    i don't play any sports, just recreational basketball with friends mostly. but at 6'2, i think i should be able to at least touch the rim?!

    what are some exercises i can do to get my vertical jump higher? mostly at-home workouts. i have a backpack and an unlimited amount of rocks i can stuff in the backpack for resistance
    you might find that doing some eye movement work may actually help your jump - right away - to get to the rim.

    near far drills are great starts.
    http://www.begin2dig.com/2010/01/eye...ou-switch.html

    - sometimes it's the visual, not the proprioceptive system, that needs work.

    let me know what you find: go for the rim, then do some near/far's, then try again. - see if you touch or at least get closer.

    (if it gets worse, that's v. interesting too!) keen to hear if you try this.

    best
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  20. #20
    Pixel Pusher pooshda's Avatar
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    Im between 5'7 and 5'8 somewhere and ultimately would LOVE to be able to Dunk the ball, I hope some day that's possible but it seems like a long shot for someone my height. I know Muggsy Bogues is only 5'3" and could do it but that seems to be pretty atypical.

    I've also heard people say Plyometrics is good for increasing vertical, I have a TON of work to do on my legs if I ever hope to even grab the rim, but who knows maybe some day I can get myself there. It'd kick so much ass to be dunking the ball @ my height though.
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  21. #21
    Getting my Durantula on FryDude's Avatar
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    To become a better jumper you need to jump more. I am 6'4 and can touch it easily but can't dunk.
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  22. #22
    Registered User MG5's Avatar
    Join Date: Jan 2010
    Location: Baltimore, Maryland, United States
    Age: 22
    Stats: 5'10", 213 lbs
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    I'm 5'10 and I can vertical the rim and hold on. And I can jump out of a 3 foot pool too. My legs arnt super strong or anything. Squat about 320 and leg press 630 but I've been told I'm just explosive so maybe try working on that. Also I'm just athletically gifted I've always been able to jump.

    Try some plyometrics and do step-ups, squats, lunges, weighted box jumps

    http://www.bodybuilding.com/fun/md54.htm

    Do exercises to become more explosive.
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  23. #23
    Registered User MMarshall_76's Avatar
    Join Date: Oct 2009
    Location: Malden, Massachusetts, United States
    Age: 38
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    They make special shoes for just this. But what I did was took an old pair of shoes and screwed blocks of wood to the toes. This forces you to use your calves with every step. You can walk, run, jump rope, do jumping jacks ect and it will target the muscles you are trying to build.

    The shoes are about $100. It's much cheaper to make your own. You don't have to use wood like I did... But if you do... Stay off slick surfaces like the kitchen floor...LOL!!!
    Martin Rooney - If you want to become something you have not been before....
    You need to do things you have not done before!

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