Need help with my vertical...

[The Regime]

Okay so this summer I want to add another dimension to my game and that's dunking the ball. I'm 6 feet even and I can easily grab the rim with both hands, the only problem is I can't palm the ball to throw it down. Any suggestions on how I could increase my vertical in the next couple months?

[ChosenOne]

Visit the weight room once in a while and work out them legs lol

[The Regime]

Outside of weights, are there any other ways?

[NomarFachix]

Plyos, not sure if you have equipment good enough at home, but they'll have it at the gym... stack those steppers and get to leaping.

[Blazed49]

I agree with harman. Quit bein gay and hit the weights son. lol. jk jeet. Box jumps man I told u. Whatever u do don't use ankle weights.

[ChosenOne]

I agree with harman. Quit bein gay and hit the weights son. lol. jk jeet. Box jumps man I told u. Whatever u do don't use ankle weights.

 

Why is that?

[Guru]

http://tinyurl.com/374hmor

[NomarFachix]

+1 for the guru, lmgtfy ftw

[Blazed49]

Why is that?

Cause it puts too much pressure on ur ankles. If he does that his ankles will wear out even quicker and he's already kinda been havin trouble with his ankles.

[ChosenOne]

Cause it puts too much pressure on ur ankles. If he does that his ankles will wear out even quicker and he's already kinda been havin trouble with his ankles.

 

What you both are [expletive]s oh ok. lol jk.

[The Regime]

http://tinyurl.com/374hmor

 

Humor at its finest.

Edited May 27, 2010 by Confidence

[Dr. Feelgood]

+1 for the guru, lmgtfy ftw

 

QFT, that was freaking awesome.

[Make It Naaaashty]

Do some killers.

[crabbylion]

Outside of weights, are there any other ways?

 

Oh, of course! You don't need weights at all, just repetition. Check this....

 

Get yourself a 2 x 4 and lay it flat on the ground. If you don't have one find a step with some nearby handrails. Do sets of toe raises or calf raises, whatever you call em in your region. Do them on one leg at a time then switch. You can count but I do them until the calf starts to burn. Great work out for the twitch muscles in your lower leg. Not to mention you'll shave off up to second on your dash time and your burst on the court will improve.

 

I also suggest that you find a box, table, or even the central air unit outside for this one. Whatever it is, it needs to be only about two feet off of the level ground. The exercise begins by you placing one foot on the box(to the point where your thigh is parallel to the ground)and thrusting straight up into the air. When you come back down switch the leg and do the same thing. Alternate and countinue as you wish. This strengthens your knees AND improves on your explosiveness to the rim.

 

If those two require too much movement, try the "invisible chair". Of course you put your back up against a wall and simulate sitting in a chair that isn't even present. Try to keep your thighs parallel to the floor as well here. I

 

If you can't handle the burn stay out of the kitchen.

[SRV]

Dunking is more about timing and speed, if you are 6 feet you won't be pulling off dunks from a still position, you will need a running start and a good jump. Just work out your legs and try touching the rim and right as you land start your next jump, and repeat.

[The Regime]

Thanks for the advice KJ and SRV, I look into that. Hopefully I'll be able to dunk in the next couple months.

[JYD]

it's pretty hard to improve your leaping ability. sure you can def get stronger but it's also kind of an ability/talent kind of thing.