im 6'0 and 15 yrs old and gonna be a sophomore and really wanna dunk.I really wanna get known around my neighbor hood I play hs ball but I'm on jv.any advice on dunking,1 foot 2 feet any really good drills to help dunking please help
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07-24-2012, 10:44 PM #1
Any Dunkers in here ? Please help read below
New to weightlifting and trying to improve
Squat 135 x12
Bench 135 x12
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07-25-2012, 02:49 PM #2
if you have a rim that you can lower, lower it to the highest setting you can dunk on and practice dunking on that and raise it when it gets easier.
If not that then get warmed up, and go through a stretch routine, hold each stretch for 30-40 seconds to help you increase flexibility and do that every night.
Look up plyometrics online and do a lot of lower body plyometrics.
Strengthen your core, the core cant every be to strong. Having a strong core helps you put all the force in your jump upward instead of outward.
there has to be an option for you somewhere in there, hope I helped
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07-25-2012, 05:29 PM #3
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07-25-2012, 05:59 PM #4
- Join Date: Mar 2009
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Sorry man, didn't address your question directly. I've never dunked on a regulation goal but I hope to one day.
If you are serious about increasing your vertical, weightlifting accompanied with sprints and some jumping drills should be enough. Don't do too much though. If you work on your jumping ability once or twice a week and give 100% then you can be dunking by next summer.
Also, it's important that you allow your body the time it needs to recover and improve as well as the nutrition it requires to recover and improve. Quick story with an absolutely necessary lesson: I used to do walking lunges every day for like a year and a half when I was your age. I did these lunges religiously, five to seven days a week every evening or sometimes late at night. While I saw great quickness and jumping improvement in the first three months, the rest was overkill because I didn't allow my body adequate rest. I was around 5'9" and almost touching rim in the eight grade. My diligence was unmatched and I knew I was training harder than most kids my age at the time, but a severe shortage of recovery time held me back. My lack of rest days literally cut me off from improvement. I also believe it put a ton of miles on my knees too. So basically, you should really respect your rest days. They are EXACTLY AS IMPORTANT as the work you put in. You need them to recover, to grow. Destroy and rebuild. Understand that and you will be on your way my friend. I wish I had somebody to tell me that...Word is Bond
Lakers - Mackin' on your favorite team since 1947
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07-25-2012, 08:17 PM #5
oh also something else, do depth jumps just 2 in between sets, it helps train the muscles to explode and contract fast. Like ClevageGobbler(great name btw) said, lunges, for an athletic verrtical they are the best things possible. ive been at a pretty steady vertical in the 37 in range, started doing lunges once a week for 3 weeks now, defintely up a bit, however i have been meeting with a trainer once a week as well which is wehere i do the lunges, so they arent the only im doing.
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07-25-2012, 08:30 PM #6
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07-25-2012, 08:42 PM #7
here ya go:
http://www.youtube.com/watch?v=FzyaOut_QxA
http://www.youtube.com/watch?v=2SLg0HQr4FM
http://www.youtube.com/watch?v=aZsOmoNnGwo
this guy knows his stuff.
Followed his stuff last summer and was able to increase my vert (while gaining 20 lbs). Could only really squeak out a simple 1 hander before, and now can dunk 1 hand, 2 hand, off backboard, off bounce, and can finally windmill (on a *slightly* lower rim lol)
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07-25-2012, 08:44 PM #8
http://forum.bodybuilding.com/showth...hp?t=127584823
plyos for dummiesRoll tide. Lakers. Chargers.
Subscribe + Comment on my log!
http://forum.bodybuilding.com/showthread.php?t=145133371
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07-25-2012, 08:50 PM #9
another good youtube guy is jacob hiller, hes not about money like the other guys. his program rocks, but he has lots of free stuff on his channel, also has an ipod/iphone app
Age 17
Weight 160
Max Bench 245lbs
Squat 225lbs 14x
Deadlift (haha, i hate deadlift so i have no idea)
Vertical
No step 33inches
2 foot and 1 foot around 38 (i think?)
Check out my blog for free vertical jump help, not much yet, but keep up with it
http://freeverticaljumphelp.blogspot.com/
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07-30-2012, 04:18 AM #10
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07-31-2012, 02:01 AM #11
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08-28-2012, 06:32 PM #12
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08-30-2012, 12:02 PM #13
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08-31-2012, 12:48 AM #14
Power = Strength + Speed
The best way to apply the equation is by focusing in one thing at a time, it's like budybuilding it's better to bulk than cut so you can't cut if you didn't bulk the same thing here you can't gain speed and explosiveness (like doing plyos) without having a good base of strength. My suggestion is to anyone who wants to jump higher and increase his explosiveness is just by following a strength routine (e.g. Starting Strength) for like 3-4 months than you follow an explosiveness routine combine plyos, med ball, sprints, oly lifts and light explosive weights for 3-4 months. Or if you are smart enough and you know what you're doing you can do both of them at the same time but it will be harder to orgonize them. I didn't try that personally but I can guarntee you that this will work for anyone if it's applied correctely, It's just that simple trust me.
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