Hi! My mission is to be able to dunk by the summer of 2007. I need a lot of help. Any advice/suggestion/workout/conditioning anything would be appreciated! And I will keep everyone updated on my progress, whoever that is interested.. haha. Anyways at the moment, I'm 160 lbs, 6 feet, and I can just about touch the bottom of the net.
Thread: Workout to dunk!
12-12-2006, 11:29 PM #1
Workout to dunk!
12-12-2006, 11:37 PM #2
Just play a TON, I'm an inch shorter and could do 360's and never touched a weight before having knee surgery. Afterwards I actually came back slightly stronger with weights.
Not sure if its genetic either, I didn't start playing basketball until highschool and had a whopping 12 inch vertical in freshman gym class. Jump a lot, plyometrics, and I personally feel that deadlifts and cleans are the best weight excercises to use.
12-13-2006, 01:30 AM #3
You got a long way to go but just do squats, deadlifts, and cleans. Thats all you really need.
Check both of those links they should help you out man.
12-13-2006, 04:40 AM #4
12-13-2006, 04:41 AM #5
12-13-2006, 10:47 AM #6
12-13-2006, 11:45 AM #7
How close are you to dunking now? Are you grabbing, or touching rim, even if just knicking it? I finally was able to dunk this year in gym class and man it feels good. I'm working on getting a vertical dunk now, and I almost pulled one yesterday on a defender. I'd say read that defranco article that was posted and do some box squats, along with power cleans and deadlifts.
Jumping is mainly the posterior chain, hams, glutes, lower back, and even shoulders. Calves aren't as important as people think, just google it.Tallest Mexican on the board?
12-13-2006, 01:34 PM #8
12-13-2006, 01:49 PM #9
also, if you want a commercial program, the only one worth its time is the Vertical Jump Developemnt Bible, by Kelly Bagget. it is legit and works. it is basically give you weight and plyo workouts (as well as a bodyweight) for you.
and please do not do Air Alert unless you want to screw up your knees. jumping over a thousand times in one plyometric workout is not going to be good in the long run.
12-13-2006, 02:35 PM #10
12-15-2006, 12:55 AM #11
12-15-2006, 02:01 AM #12
12-15-2006, 09:11 AM #13
Another important benefit of Olympic weightlifting is it teaches the body to fire all the muscle fibers at once; to explode in a sense (not literally). An 8 week study was done showing the capability of the Olympic lifts to improve sport performance and vertical jump ability. A study was performed and a group of lifters did various Olympic lifts (High pulls, Power Clean, and Clean and Jerk), and were compared to a group using vertical jump exercises (Single and Double Leg Hurdles Hops, Alternated Single-leg Hurdle Hops, etc) and after the 8 weeks of training the Olympic weightlifting group had significantly increased their 10 meter sprint speed and their standing jump over the control group using standard vertical jump exercises (Tri****). Similarly a 15 week study was also performed using football players and compared a powerlifting program to an Olympic weightlifting program for athletic performance. After the 15 week study was over the Olympic weightlifting group had a significant improvement in the vertical jump and 40 meter sprint over the powerlifting group (Hoffman JR). Clearly there are athletic benefits that come from incorporating weightlifting into a sport training program and similarly Olympic weightlifters are also known for developing great athletic ability."
Taken from http://www.owresource.com/lifts/benefits.php
Yes, focus on olympic lifts, sprints and other explosive movements.
12-15-2006, 01:02 PM #14
12-15-2006, 01:08 PM #15
I very much agree that you, or anyone interested in improving their vertical jump for that matter, should purchase VJB by Kelley. It is one hell of a book, and it will provide you with research, his past experiences, and, most importantly, many programs that you can do in order to increase your jumping ability.
12-15-2006, 01:26 PM #16
12-15-2006, 01:32 PM #17
Ankle weights are dangerous to train with due to inertia/momentum but that doesn't mean they can't play a part if you're careful, and already really strong/conditioned from other exercises. Not for noobs of course.
I don't think squat/deadlift/clean is 'all you need' for jumping. Plyometrics are just better, they teach speed and are more specific to jumping training.
I've seen some plyometric jumping drills that involve holding a medicine ball overhead. That seems to best simulate the jumping movement. There wouldn't be a point jumping high if your shoulder flexibility sucked so your arms couldn't go directly above you, because that limits your dunking height too.
12-15-2006, 05:54 PM #18
12-16-2006, 09:14 PM #19
12-16-2006, 09:50 PM #20Hard work pays off. Simple.
I have lost over 100 pounds of fat while gaining some muscle along the way. You can reach your goals, just give it time and plenty of hard work.
12-16-2006, 09:55 PM #21
ive tried air alert 1 and 2 and jumpsoles
I got the best results from olympic lifting
(THE BEST ONE IS CLEANS IMO)
when i first started this lifting, I gained about 4 inches in the first 2 months...trust me, stick with that consistently and play alot and youll ahve great results
also, do uphill running, and dont forget to give your legs a week off every couple of months =)
i would workout hard for 2 months then take a thursday-tuesday off,then on Tuesday, test your vert, test it that way everytime and youll see your results keep going up!
12-17-2006, 05:44 AM #22
My advice for you is to make sure you've completed your strength training before you go on to explosive training. Too many people jump straight into plyometrics without a good base. Get your squat and dead up to about 1.5x your bw before starting plyos. One its around 2x, start the fancy stuff like jumping out of isometrics, depth jumps, weighted jumps, etc.. etc... bla bla gluck
also, take up sprinting! its done a whole lot for my vertical alreadyAlways God first, always.
12-17-2006, 10:55 AM #23