Verical Jump .

[Positive Chance]

Hey guys, I am looking for some really good vert exercises to help improve my vert for basketball tryouts in the next 3 months . I'm 6'2 and I will NEED to be able to dunk . Thanks in advance

[youvalss]

Re: Verical Jump .

There is Air Alert. But some people say it may hurt your knees.

Read here...
http://www.operationsports.com/vBull...air-alert.html

[Positive Chance]

Re: Verical Jump .

Well , I tried airalert and it was just wayyyy too much for me . Any at home training I can do?

[VDusen04]

Re: Verical Jump .

I am not a scientist nor am I an athletic trainer but I am around your height (6'3'') and I can dunk so I guess I can at least throw out my routine.

1) Play a ton of basketball.

2) Try to dunk frequently.

3) When working out, push yourself to the brink, then a little further.

4) Try dunking when tired.

5) Stuff I'm not entirely sure directly correlates to dunking that I figure is good for me anyway:

a) calf raises
b) lunges
c) squats
d) jump lunges
e) jumping rope
f) box jumps

6) Play great defense. I feel the muscles developed by being in great shape and locking down on defense will also help your dunking skills. It's a win-win.

7) I'm also a fan of finding your max jump point on a rim or backboard you frequently use. Then, I believe in measuring your max jump, recording it, and striving to eclipse that level on subsequent visits to the court. Sometimes it's easier to improve things when there's a goal for me to eclipse.

[Positive Chance]

Re: Verical Jump .

Right now, I am doing lunges . Do they really work?

[VDusen04]

Re: Verical Jump .

Right now, I am doing lunges . Do they really work?

They help me. I've also had success in riding a bike in terms of getting my legs into pumped up to dunk mode. And running hills.

Sometimes I forget about lunges and any sort of strength building for my legs. I'll go a couple weeks where I'll just play ball and that's it. Playing ball is good for the body overall, but when I get back to lifting a little with my legs, or at least consistantly lunging, jump lunging or calf raises, I feel an instant spark of increased energy and activity in my jumping muscles.

Jump, Jump, Jump. Max jump. Practice Jump. Height Jump. Squat Jump. Jump. Jump. Jump.

May I ask how close you are to dunking as we speak?

This is a video I like watching from time to time just as a mental reminder to myself:
<object width="480" height="385"><param name="movie" value="http://www.youtube.com/v/czwYS6feqEQ?fs=1&amp;hl=en_US"></param><param name="allowFullScreen" value="true"></param><param name="allowscriptaccess" value="always"></param><embed src="http://www.youtube.com/v/czwYS6feqEQ?fs=1&amp;hl=en_US" type="application/x-shockwave-flash" allowscriptaccess="always" allowfullscreen="true" width="480" height="385"></embed></object>

[Vast]

Re: Verical Jump .

Wikipedia Plyometrics. it trains the leg muscles you need to become an explosive leaper.

[Positive Chance]

Re: Verical Jump .

I am pretty close . I can TOUCH rim

[aloncho11]

Re: Verical Jump .

No weight lifting exercises will make you boost, only plyometrics.

[VDusen04]

Re: Verical Jump .

No weight lifting exercises will make you boost, only plyometrics.

I'm not sure I agree. I feel as though both have helped me. I know for me personally, squats have played a big role in strengthening my legs which provide me with additional power and energy when springing.

[Positive Chance]

Re: Verical Jump .

As of right now, all I do is lunges

[raidersbball20]

Re: Verical Jump .

I did air alert, and that helped a lot

[Tha_Kid]

Re: Verical Jump .

You need to do lifting as well as plyometrics. Look here for examples: http://www.sport-fitness-advisor.com/plyometric.html

Since you are already doing lunges, try doing jumping lunges as well since you are used to the movement.

[Dewie12]

Re: Verical Jump .

Leg strength is very important. Lift those weights and do plyometrics. Jump rope and do yoga to keep things loose and flexible.

And why will you need to be able to dunk? To show off before pregame and practice? I would be more concerned about whether you can shoot, dribble and pass.

[PhantomPain]

Re: Verical Jump .

Jumping rope will help quite a bit. Also take a ball like a volleyball, hold it above your head, and face the wall. Jump up and touch the ball against the wall at your highest point. When you come down, immediately jump back up. Do 10 reps, then take a breather and do it again. You can do this by using your toes and calfs to push you up each time and you can also do this by squating low and exploding upwards.

This is what we used to do in volleyball training and it helped a lot.

Besides that, continually try and touch the rim or dunk it. Play lots of basektabll. If you have sand near you, then jumping in sand will be a great help with the resistance it provides.