RSS FeedsHow can I dunk a basketball or how can I increase my vertical jump to be able to dunk as fast as possible.?
I was just asked to make the senior basketball team for my school and I really need to be able to dunk. I am only like 5′11 but i really need to. So if anybody know how to increase my vertical jump so I can be able to dunk as fast and as cheap as possible that would be great. Thank You
Hey I hope I can help.
Do some…
1. squats – pretty basic lift. Bar on your shoulders and squat down untill your knees are at a 90 degree angle. Should look like this http://i.ehow.com/images/GlobalPhoto/Art…
2. calf raises – put your toes on a ledge with your heels hanging off and raise yourself up. Do this consistently. You can do this with weights as well, either hold the weights in your hands or have a weight bar on your shoulders. They also have machines for this which look something like this http://www.weighttrainersunited.com/Seat…
3. leg press – a machine where you lay on your back and your feet are on a platform (should look similar to this http://www.gain-weight-muscle-fast.com/i… The you push your feet towrds the sky. Try to get as low as you can. Strengthens your legs even more if you do these using only one leg.
4. and probably the most important thing… jump rope. I know it sounds kinda weird but trust me that will help as much as anything else. Get a weighted jump rope and just jump rope all the time. Do as many as you can on one leg then switch. This will really help build calf muscle.
5. Also work on being able to explode upwards towards the rim. Just stand under the rim and jump as high as you can, trying to touch the rim every time. Do this repetitively.
6. And last but not least… Stretch. Stretch before lifting, stretch after lifting, strech before playing basketball, stretch after playing. Stretching helps keep you’re tendons strong, so that you don’t tear or strain anything. Also stretching will help you build muscle.
Trust me. All this stuff works.
November 3rd, 2009
get some shoes from eastbay they increase your jump
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November 4th, 2009
Get a ladder…
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November 4th, 2009
Heaps and heaps of pushups and situps thats all u need to do
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November 4th, 2009
do squats they help wit jumping higher realtalk. also one of the most important stuff to do r pylometrics.guaranteed ull jump higher.look thm up online ok? nd just workout ur legs
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i hd the same problem as u
November 4th, 2009
Hello!
There are a lot of programs out there designed to help you increase your vertical leap. As a basketball player, I’ve tried plenty of different methods. I started with squats and calf raises, and even though I was getting stronger, I wasn’t jumping any higher. The good thing is that there are experts who put a lot of time into developing certain programs, you just need to know which ones to trust. Believe me, some people are just trying to make money off garbage.
Explosiveness
The main idea behind increasing your vert is to increase the explosiveness of your muscles, which is not the same thing as strength. People have two types of muscle fibers, type I and type II. Type II are also known as fast-twitch fibers, and these are what you need to enhance if you want to jump higher! When you start over-training, you can go from developing good type II fibers to developing slower type I fibers, which are related to strength output.
Focus on Different Parts of Your Motion
The process of jumping can be broken down into specific parts. Many people believe they can jump higher down one or two exercises (I did). It would be nice, but that’s not how it works. Different muscles require different training, and they all need to be targeted, sometimes together and sometimes separately.
Resting
It’s also important that you take the time to rest and recover. This allows you to focus on your training and more importantly give your muscles time to heal so that your next training day will be more beneficial.
Like I said, there are a lot of programs out there that can help you improve your leap. But beware, while every program makes big claims, most of them are not true and it is important that if you are serious enough to commit to one of them you also take the time to make sure it is not a scam. In case you are interested the program that helped me the most can be found here:
http://tinyurl.com/vert-project
The main drawback is that it’s a bit pricey, but it gives a comprehensive review of what it offers. Plus it gets good unbiased reviews all over the net so you can be sure it’s not some crazy guy trying to make a quick buck.
If you’re interested but think it’s too expensive, you might also want to look into this one:
http://tinyurl.com/jump-manual-system
I haven’t used it myself, but I have a few buddies who recommended it, and I’ve seen plenty of positive reviews online. For the price it may be a better value, so I’d look into it if you like.
If you’re serious about jumping higher, I would definitely recommend looking into something like this, or even trying to find another good program. I hope this information helps you reach your goal!
Good Luck!!
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November 4th, 2009
Hey man, I’m currently on a plane ride to Denver for training camp, so just kinda checking my mail and answering some questions but If you want to improve it I suggest:
http://www.amazon.com/gp/product/0967736218?ie=UTF8&tag=clogui-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=0967736218
although this is much better:
http://cloudguidehq.com/url/basketball/guide
these two (specifically the above) helped me immensely and got me to where I am today.
Also you might wanna check out:
http://www.amazon.com/gp/product/B00078VZQ8?ie=UTF8&tag=zv11ex-20&linkCode=as2&camp=1789&creative=390957&creativeASIN=B00078VZQ8
Those are really cool, super comfy and I used them every game last season.
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i play college ball
November 4th, 2009
Hey I hope I can help.
Do some…
1. squats – pretty basic lift. Bar on your shoulders and squat down untill your knees are at a 90 degree angle. Should look like this http://i.ehow.com/images/GlobalPhoto/Art…
2. calf raises – put your toes on a ledge with your heels hanging off and raise yourself up. Do this consistently. You can do this with weights as well, either hold the weights in your hands or have a weight bar on your shoulders. They also have machines for this which look something like this http://www.weighttrainersunited.com/Seat…
3. leg press – a machine where you lay on your back and your feet are on a platform (should look similar to this http://www.gain-weight-muscle-fast.com/i… The you push your feet towrds the sky. Try to get as low as you can. Strengthens your legs even more if you do these using only one leg.
4. and probably the most important thing… jump rope. I know it sounds kinda weird but trust me that will help as much as anything else. Get a weighted jump rope and just jump rope all the time. Do as many as you can on one leg then switch. This will really help build calf muscle.
5. Also work on being able to explode upwards towards the rim. Just stand under the rim and jump as high as you can, trying to touch the rim every time. Do this repetitively.
6. And last but not least… Stretch. Stretch before lifting, stretch after lifting, strech before playing basketball, stretch after playing. Stretching helps keep you’re tendons strong, so that you don’t tear or strain anything. Also stretching will help you build muscle.
Trust me. All this stuff works.
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Im 16 and 6′4 and can dunk with ease. I’ve been able to dunk since I was 14 and about 6′1 but now I have a 35 inch vertical (because of these things) and can do just about whatever I want in a dunk.
PS I’m also white. Just thought I would add that to prove that white boys "can" jump
November 4th, 2009
There are loads of different ways you can go about it. Some people say you need to concentrate on weight training such as squats, others say plyometric exercises are more important and some people say that just by losing body fat will help your jumping ability. All are aimed at jumping higher rather than dunking. No doubt they probably all work in one way or a another.
However, if your looking for a quick fix your best option is to simply practice dunking. If you have access to a hoop spend 20 – 30 minutes a day trying to dunk. If you can palm a ball it helps a lot, so practice that. Find out whether you jump higher off one or two feet. I find that I can jump to about the same height whether I take off one or two footed, but if I take off on one foot I can stretch up higher to the basket, gaining about an inch.
I’m four weeks into my ‘jump program’ of simply practicing dunking, I reckon I’ve gained around 3 inches in jumping ability and an extra 3 inches from dunking technique, making a total of 6 inches. When I started I couldn’t quite dunk, now I can throw it down off two steps and have just started dunking without palming the ball. Not a bad gain for 20 – 30 minutes a day mixed in with shooting practice,
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November 4th, 2009
mate im 5′11 too but barefoot, with bbshoes im about 6′0. How tall are you with bbshoes cuz thats an extra inch. The best excercise is calf raises. do 100 a day and then jump as high as you can. do 20 flat out jumps, as soon as you touch the floor go again for 20 jumps. do 3 sets of these. then go back and do a set of calf raises with weights. Increase the weight as it gets easier. start with 10 kg if possible. do as many as you can b4 you physically carn’t lift them. do this everyday only take 20-30mins. choose 2 days to rest tho. rest is also key. Plus if you have excess fat drop it because that will only slow you down. you can always run three times a week and loose it that way. plus you will increase your entire legs strength by this which is always a good thing. best to run in the mornings b4 breakfest and drink lots of water.
let me know if this is of help because i can now dunk in a 10 foot rim wiv ease.
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i did this from picking things of seperate sites and put it all into a routine for me.