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  1. #1
    Registered User vereorbestia's Avatar
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    help a newb dunk

    i want to be able to dunk but i have very little idea about how to do it, any advice?
    stats squat 235 1rm deadlift 220 box jump 40 inch
    i can touch the top of the rim/hang on it and can dunk a tennis ball but not a proper ball
    any help is srsly appreciated
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  2. #2
    Registered User noahyen's Avatar
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    what else for your workout

    What else are you doing with your workouts?What you have stated doesnt really seem to me that you
    will ever be able to dunk. So tell me what you typically do for your leg workouts and ill help you tweak some
    stuff to help ya out
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  3. #3
    Registered User vereorbestia's Avatar
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    i squat heavy like 3 rep max, deadlift for 1 rep max and do weight extensions, then on a different workout box jumps and rim jumps
    Originally Posted by noahyen View Post
    What else are you doing with your workouts?What you have stated doesnt really seem to me that you
    will ever be able to dunk. So tell me what you typically do for your leg workouts and ill help you tweak some
    stuff to help ya out
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  4. #4
    Banned Trexmeyer's Avatar
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    I was able to dunk just doing the Air Alert program and other plyometrics prior to using it at 16 and later on after a couple years of inactivity at 20.

    Front Squats or Back Squats done explosively and Power Cleans would probably be better combined with sprinting and jumping in order to train your CNS.
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  5. #5
    Registered User noahyen's Avatar
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    Originally Posted by vereorbestia View Post
    i squat heavy like 3 rep max, deadlift for 1 rep max and do weight extensions, then on a different workout box jumps and rim jumps
    Okay so first work on you flexibility to make that you have good ROM (range of motion) from that point work on explosive power and strength so doing your box jumps are good, jumping squats if done safely, explosive calf rise jumping lunges, squats going pass 90 degree (must have good from) reverse squats, sissy squats and bosu ball squats and static hold squats on a bosu ball or dyna disk.
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  6. #6
    Registered User vereorbestia's Avatar
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    thanks, what program should i use? (anything free) reps for all
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  7. #7
    Registered User vereorbestia's Avatar
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    bump
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  8. #8
    flalsgmjhgjakskgnakgsac,a Huzy's Avatar
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    just try jumping as highest as you can and just throwing the ball into basket.. start from zero to perform like a hero
    With you by my side there's nothing I still fear,
    And now you're dead and gone I'll shed more than a tear.
    Because I know you were my inspiration, an angel without wings
    Ascending to the sky, forever you're my king.
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  9. #9
    Registered User jcross24ham's Avatar
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    Just search air alert free. U can get the full program for free
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