George Amberson Posted February 18, 2014 Posted February 18, 2014 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.
BirdBrain Posted February 18, 2014 Posted February 18, 2014 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 !
Hellbird Posted February 18, 2014 Posted February 18, 2014 Using an adjustable rim has helped me. When I lower it to about 7 feet I can tomahawk dunk the rock!
tcjkbt Posted February 18, 2014 Posted February 18, 2014 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.
Hellbird Posted February 18, 2014 Posted February 18, 2014 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.
sweet16 Posted February 18, 2014 Posted February 18, 2014 BirdBrain is right. Plyometric workouts are your best bet. Boxes, ladders, and those workouts will be those quick twitch muscles.
mexitucky Posted February 18, 2014 Posted February 18, 2014 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.
Lawnboy13 Posted February 18, 2014 Posted February 18, 2014 I found that a trampoline will make you "sky".
BirdBrain Posted February 18, 2014 Posted February 18, 2014 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.
Lawnboy13 Posted February 18, 2014 Posted February 18, 2014 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:
George Amberson Posted February 18, 2014 Author Posted February 18, 2014 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.).
mexitucky Posted February 18, 2014 Posted February 18, 2014 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
TheRealDeal Posted February 18, 2014 Posted February 18, 2014 The Jump Manual is an effective workout. Uses plyometrics as well as a nutrition guide.
George Amberson Posted February 19, 2014 Author Posted February 19, 2014 Thanks for all the responses, I appreciate the help! :thumb:
JCVD Posted February 19, 2014 Posted February 19, 2014 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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