matches

I play lotsa basketball in my free time and im trying to be able to dunk eventually. (i need 3 or 4 more inches). i have chickenlegs too, which doesnt help. any tips on leg excersizes or ways to jump higher? does biking help?

Jardon

Most likely squats... I'd be interested to know the answer too, though.

Pooface

The tatic I've always heard that standing underneath the basket and just jumping straight up over and over again help to build the muscles.

They also have theses shoes with a 2 inch piece of rubber underneath the toe so when you jump it really works the calves.

You could also try playing with some weights on your ankles then when you take them off you'll feel alot lighter. It would be kind of like a reverse trampoline effect. (When you get off a trampoline and try to jump it's nearly impossible)

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matches

id buy those jump soles youre talking about if i had the money.. those things are damn expensive.

Loup

I would do calf raises (toes pointed in and toes pointed out).
This can be done with or without weight.

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Sleepyjack

you can try walking around on your toes or upper foot, like high heels action (tho without the shoes) and it works your calfs a bit.
Jumping around carrying additional weight(s) is also helpful. Tho not too much, you might strain something.
Ankle weights at about 500g->2kg are alright, well for me. Jumping up and down on the spot is also good.

how tall are you?

i am about 6'1 and just can't dunk it (1-2 inches), although i am qiute top heavy in that i have a lot of upper body strength compared to lower body, which helps for rebounding (mainly boxing out) though isn't too helpful for dunking and jumping. For me its no big deal, it'd be cool to dunk tho. Maybe one day.

matches

k ill try that. (im 6'1 too)

SidCitna

I didnt invent this off season training technique, I think I read it in a snowboarding magazine. It seems like this would be great training for basketball. What you do is get eggs, and throw them at the cars, people, bicycles, any thing that looks like it could give chase. Once you hit them with an egg start flipping them off cussing, anything to get them furiously out of control until they start coming to attack you. Now dont stand your ground but start running. Jump fences, run in ditches, Climb roofs, be creative anything to get away. If you aim for people that look like they can kick you ass, chances are you will run faster and jump higher. Afterwards if will seem natural to always jump and run as if your life depended on it.

Jardon

I dunno about calf rises.... you don't jump with your calfs... your thighs provide most of the power (try jumping without using your thighs).... which is why I recommended squats. I do one footed calf rises (about 600 a day per leg, sets of 100) and I haven't noticed any increase in my jumping, but my calfs got really toned and my balance improved

Loup

I talked to my sisters boyfriend about this (he's a personal trainer to an NHL team, not the same sport I know, but he has knowledge on the subject).

Incorporate plyometrics into your resistance training regime. Doing plyo (5-6 reps for 3-4 sets, but powerful and explosive - basically go all out for every jump) before strength exercises (4-5 reps for 3-4 sets, using 85-90%max). Your rest between reps should be quick, and between sets should be 3-4 minutes as it should be very tiering.

Examples of plyometric exercises include:
Depth Jump - Need a box, start upright on box feet shoulder width apart with toes near the edge of the box, step from box and land on the floor with both feet; Upon landing immediately jump up as high as possible.
Squat Depth Jump - Same as above, except, land on the floor in a squat position and then proceed to immediatly jump up as high as possible.
Jump and Reach - This can be done using a bball net; Start upright with feet shoulder width apart, its a double arm reach at top of jump; Explosively jump up and reach for the mesh of the net (or any other object if net is not available); Land in starting position and immediatly repeat jump - minimal delay between jumps and do about 5-8 jumps (start with 5 and progress upwards) Note: should be done with little horizontal or lateral movement - concentrate on going straight up and down.
Squat Jumps - Assume a squat position with feet shoulder width apart; Place hands behind head; Explosively jump up to maximum height; Land in the squat position and immediatly repeat jump.

Suggested for your weight routine are Squats, Cleans, Dumbell Snatch, and Calf Raises. These arejust suggestions, but seem more informative than my earlier sugestion, oh well. Hope that you can get the information that you were looking for.

__________________
"If you cannot lift the load off another's back, do not walk away. Try to lighten it."
~ Frank Tyger

matches

thanks djp!

Darkblack

Best way I have found to increase your ups is to stand on the bottom step of at least a 10-flight step. With your toes on the edge of the step and heals hanging off the edge lower your heals as low as you can then rise up onto your tiptoes as high as you can. Do this 10 times then jump both feet together to the next step. Rinse repeat. Once you reach the top. Walk down, this loosens up the thighs and calves a bit so you can start over. Do it about 3 times. Do this every other day. Leave a day for your muscles to heal. Once this becomes easy you can add some weights to your ankles.

Sleepyjack

cheers djp, i'll try some of that as well

sportsrule101

this works very well, our coach had us do these after practices, and in the off season it hads atleast an inch to your verticle.
(i can't believe i agree with darkblack on something)