February 18, 201412 yr There are a ton of current and former athletes who use this site so I figured this would be the best place to ask. For awhile now I have had aspirations to dunk. I am 5'10'' and can grab the rim pretty easily off one and two feet, but have only been to "shove" the ball in for a dunk, so obviously I need to improve my vertical some more to dunk convincingly. Seeing if there is anyone that was in a similar situation to me and got over the hump or anyone who has some good advice in general. Thanks in advance.
February 18, 201412 yr Plyometric workouts….and then some more. Some of this is just biology, meaning, if you are not a "jumper" then you may not ever realize your dream. Not to discourage, and there are many 5'10" guys who can dunk, but their physical makeup is likely more to account for than their workout or muscle improvement. Keep reaching for rim !
February 18, 201412 yr Using an adjustable rim has helped me. When I lower it to about 7 feet I can tomahawk dunk the rock!
February 18, 201412 yr Using an adjustable rim has helped me. When I lower it to about 7 feet I can tomahawk dunk the rock! What has helped me is the blurred line between fantasy and reality that has fallen upon me.
February 18, 201412 yr What has helped me is the blurred line between fantasy and reality that has fallen upon me. That helps me too. I usually reach that state of mind with several alcoholic beverages in my system.
February 18, 201412 yr BirdBrain is right. Plyometric workouts are your best bet. Boxes, ladders, and those workouts will be those quick twitch muscles.
February 18, 201412 yr Do you weight train at all? Plyos work. Also, and this is what helped me in my small dunking window (6'0" could get it down w/ two hands pretty well) was changing my body composition AND learning proper jumping technique. If you are hanging on the rim off of your vertical, it could be that your take off isn't very good.
February 18, 201412 yr I found that a trampoline will make you "sky". Would pay good money to see you either 1) jump off a trampoline to dunk or 2) stick the landing….I would however refuse to cover the deductible.
February 18, 201412 yr Would pay good money to see you either 1) jump off a trampoline to dunk or 2) stick the landing….I would however refuse to cover the deductible. :laugh: It probably wouldn't be good. :lol2:
February 18, 201412 yr Author Do you weight train at all? Plyos work. Also, and this is what helped me in my small dunking window (6'0" could get it down w/ two hands pretty well) was changing my body composition AND learning proper jumping technique. If you are hanging on the rim off of your vertical, it could be that your take off isn't very good. I do weight train yeah. The main thing I've been trying to figure out is what I could do 2-3 times a week to improve my vertical while also being able to work out the other areas like normal (arms, chest, etc.).
February 18, 201412 yr I do weight train yeah. The main thing I've been trying to figure out is what I could do 2-3 times a week to improve my vertical while also being able to work out the other areas like normal (arms, chest, etc.). Plyos, but I would focus on vertical jumping (obvious) and not the foot speed type plyos (ladders, cones, that kind of thing). I'd also give youself time to fully recover b/n jumps so that you are jumping w/ maximum explosion. It'll be a strength thing, not a conditioning thing
February 18, 201412 yr The Jump Manual is an effective workout. Uses plyometrics as well as a nutrition guide.
February 19, 201412 yr Sprints, Single Leg Work (Bulgarian Sqt.), Static Jumps, Reactive Jumps The key here is to increase your Rate of Force Development.
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