Hi guys I've been playing basketball for 5 years now I'm currently 6'1 180 lbs I'm pretty small so I usually play small foward or shooting guard. I really would like to increase my verticle so I can actually dunk for my senior season. So what any ideas how I can add a lot to my verticle? right now my verticle is about 28-30 in so I can grab rim but I still can't dunk with one arm. I follow a 3 day weight training routine any suggestions would be great!
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Increase Verticle jump how!?
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Deadly_Ripped
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I highjumped and pole vaulted in high school.
We used to do jumpsquats, power cleans, deadlifts, squats, leg presses, and hang cleans. I stayed away from the clean & jerk because my shoulders were never strong enough to keep up with my legs in high school.
Jump squats are the easiest out of the rest. Simply grab a pair of dumbells. Stand in one place, lower yourself as if you were going to squat the weight, and then explode and try to jump as high as you can. Do 12-20 reps per set and you'll be dunking in no time.
Power cleas worked great too. If you've never done it before, don't only get your technique from advice on forums and videos. Make sure you do those, deadlifts, and squats with a spotter who has personally performed those movements before and knows them well enough to explain and spot. Power clean can really mess up your back if you don't do it properly, not to mention if you overload the weight without a spotter and get it to your chest you could end up falling backwards and that will be embarassing and dangerous if you don't have a spotter present.
We used to do jumpsquats, power cleans, deadlifts, squats, leg presses, and hang cleans. I stayed away from the clean & jerk because my shoulders were never strong enough to keep up with my legs in high school.
Jump squats are the easiest out of the rest. Simply grab a pair of dumbells. Stand in one place, lower yourself as if you were going to squat the weight, and then explode and try to jump as high as you can. Do 12-20 reps per set and you'll be dunking in no time.
Power cleas worked great too. If you've never done it before, don't only get your technique from advice on forums and videos. Make sure you do those, deadlifts, and squats with a spotter who has personally performed those movements before and knows them well enough to explain and spot. Power clean can really mess up your back if you don't do it properly, not to mention if you overload the weight without a spotter and get it to your chest you could end up falling backwards and that will be embarassing and dangerous if you don't have a spotter present.
Skilla_Staz
Master Don Juan
Olympic Lifts, Plyometrices, Explosive squats (Jump Squats), Work on your core...etc.
Smooth Player 056
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Mix creatine with apple cider, and 2/3 a cup of bud light. Do this everyday for 1 month, you will gain approx. 5 inches on your jump.
Love,
smoothie
Love,
smoothie
Deadly_Ripped
Master Don Juan
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Smoothie, are you suggesting that taking creatine without exercise will make a person's jump 5 inches higher? If that was the case, why isn't every basketabll player everywhere downing creatine like it's steroids? And seriously... you recommend beer in that mix?
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Skilla_Staz
Master Don Juan
Deadly_Ripped said:
I'm pretty sure he was joking...
