CityOfAngels

Ok, I'm 6'2" and still can't dunk! Anyone have any tips for increasing my vertical leap? I don't have access to a weight room, and I've tried ankle weights, but all they seem to do is mess up my joints. I quit those after a couple days of using them.

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Manwich

I have a pm someone sent me on the exercises to increase my vertical leap. I tried it a bit, but I lost my gym membership before it was completed. It is a hell of a work out though.

I could pm it to you if you want.

CityOfAngels

If it's tested and works, please do!

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The words "love" and "life" go together. It is almost as if they are one. You must love to live, and you must live to love, or you have never lived nor loved at all.

Manwich

Sent, hope you enjoy.

wgheow

may i laern too ?

pacaveli

i play volley ball, the best thing to look into is plyometrics. works the best i can see.

w had a kid 5foot 10 on our team who could dunk
kid had serioust upsgot his foot stuck in the net

anyways, theres a thing u can buy on the internet called air alert, kno a kid whose ver improved 14 inches in half a year on that shit, not bad

cybersharp

Well i if you want to get higher i suggest building the muscels in your foot.
By this i mean to do this.

step 1.Stand as straight as possible
step 2.Altrinate between using your feet to make yourself go higher and lowering youself(Raise youself so you are on the flat of the end of the front of your feet.) Hold this for a second then lower yourself so your whole foot is under you and repeat.....do this 10-20 times with out stoping and you should start to feel your self getting tired in that area of your foot.

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MSD

It works better if you stand on a stair.

Disclaimer: Exercise should be done on the bottom stair of a staircase. I accept no responsibility if you fall on your ass, and definitely not if you stand at the top of the flight of stairs and do this.

dbc

Could I possibly have that sent to me manwich?

tehpronking

I was unaware that you could do anything to improve leaping ability. Interesting.

archpaladin

Basically anything to work the muscles that you use when jumping will help, which in short could be done by A LOT of jumping. Try these:

1. Squat down like a catcher at a baseball game. Jump straight up in the air and bring your knees into your chest. TO AVOID INJURY, land on the balls of your feet and back into the same squatting position. Repeat 10-20 times on a regular basis.

2. Similar to #1, except jump back and forth over a chair. Two jumps over the chair is ONE rep.

3. Down-ups: From standing, squat down, kick your feet back into a pushup position, bring your feet back into a squat, stand up. Repeat 10-20 times.


These, combined with the calf workout mentioned already, have worked well for me. I'm in martial arts and it's helped get my aerial kicks higher.

Manwich

Sent as well.

willisfrits

The most important thing to find out is how much do you weigh? If you are 6'2" and 350lbs you will never touch the rim, i would suggest a change in sports.

I am 6'5" and i was able to dunk my sophomore year of High School. I was never able to dunk in a game but I could get my my arm almost up to my elbow above the rim.....but enough about me.

if you were not bless with the leaping genetics then you really half to work at it.

The calf is the most important musscle for jumping (especially the layup style dunk - jump off of one leg). Get a 2 by 4 and lay it on the ground and do calf lifts. Put your toes on top of the board and you heal of the ground and just raise your heals off the ground as high as you can - leaving your toes on the board. Do both feet at the same time then move on to doing one foot raises as you get stronger. Do as many as you can a night).

Jump rope - do lots and lots of jump roping mixing up the quick jumps with slower high jumps.

find some way to do squats

Good luck.

MSD

Run on a cross trainer with the balls of your feet on the backs of the pedals and your heels hanging off. I started doing this last week, and my legs are getting stronger already.

skier

Dozens of programs all centered on helping you gain vertical.

http://www.geocities.com/omega_train...tionMaster.htm

you're welcome.

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WeAllDie1Day

Here's a list of a variety of exercises that are excellent, if done properly and the right amount will increase your hopz.
Box Jumps, Squats, Power Cleans, Calf Raises, Skip Rope. Also, not many people mentioned this but working on yoru flexibility also increases vertical. Plyometrics is also an EXTREMELY good workout

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pacaveli

nice skier very good info on that

sailor

OK, heres the deal: vertical leap is a function of fast twitch muscle fibers in your legs. Its why Olypic powerlifters tend to have utterly gigantic vertical leaps.

Anything that works these fast twitch muscle fibers will help. Squats, leg presses, leg extensions, sprint workouts on a bicycle, whatever. The key is that you want more weight, less reps. That doesnt mean kill yourself under a 700lb squat. But if you are doing 20, 25 reps, its too little weight.

Both the fast and slow twitch muscle fibers are important in cycling. We do long base periods of endurance work to build the slow twitch muscle fibers (far more important to cycling) along with sprint intervals and hill work to develop a bit of fast twitch muscle to put out some power in a sprint for the line or to go on the attack. I guess the moral is dont get too caught up in power--it wouldnt matter if you had the most fast twitch in the world and were an incredible sprinter if you cant make it through the rest of the race. You arent doing this for cycling, but the moral still applies.

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Stompy

Why don't you just post it here instead of mass PMing those who want to see?

I'm interested in seeing it too.

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SiNai

Nice link skier, there's some good info on that site.. Here's another site with a similar plyometric workout to the ones there:
http://www.netfit.co.uk/plyometrics-web.htm

Some people think Plyo's are junk, but I personally have used and seen gains from them. If it works for you.......

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boom29

I always thought that jumping was more about the quad muscles than the calves. Squats, cleans, plyos will definately give you that lower body strength, but also don't forget to work your abs regularly. Abs connect your lower and upper body allowing you to maximize the force produced my your quads.