macnip78 Posted January 4, 2012 Report Share Posted January 4, 2012 Yeah, I just referenced a movie from 1992.One of my year end goals is to be able to dunk a basketball. It's a daunting task considering I am 5' 9", but what good is a goal if you aren't most likely to fail at it?Either way, anyone have some good plans to increase your vertical. I am already working on increasing strength in all of my compound movements (OH press, bench, squat, deadlift), but I am looking for a bit more. Any help would be appreciated Quote For Collin....I will level up my life with the lessons you taught me My attempt at a blog: just54days.wordpress.com Battle Log: http://nerdfitness.com/community/showthread.php?5775-MacNip-s-Growing-Up-(Hopefully) Link to comment
Gainsdalf the Whey Posted January 4, 2012 Report Share Posted January 4, 2012 I'll have to talk to a buddy of mine next time he's actually in the office. He's about your height and trained himself to do it when he was in highschool. I believe it required a ton of leg strengthening through tons of leg presses and the like, but don't quote me yet. Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
BoydLabBuck Posted January 4, 2012 Report Share Posted January 4, 2012 Lunges. Lots and lots of lunges. I would think box jumps would help as well. Quote Weight loss goal (38 lbs by March 21) 16%16% Time elapsed (Started July 27) 9%9% July 26 Challenge Thread Link to comment
macnip78 Posted January 4, 2012 Author Report Share Posted January 4, 2012 I'll have to talk to a buddy of mine next time he's actually in the office. He's about your height and trained himself to do it when he was in highschool. I believe it required a ton of length strengthening through tons of leg presses and the like, but don't quote me yet.Thanks Corey...that would be awesome Quote For Collin....I will level up my life with the lessons you taught me My attempt at a blog: just54days.wordpress.com Battle Log: http://nerdfitness.com/community/showthread.php?5775-MacNip-s-Growing-Up-(Hopefully) Link to comment
ebm1224 Posted January 4, 2012 Report Share Posted January 4, 2012 Step one buy a trampoline....For real i know nothing about dunking but its an awesome goal! Quote Link to comment
ETFnerd Posted January 4, 2012 Report Share Posted January 4, 2012 calf raises, squat jumps and jumps while anchored to the floor with resistance bands (or surgical tubing if you're old skool). just use stick'um if you can't palm the ball... Quote i don't care what u think of me. unless u think i'm awesome. in which case u're right. Intro - Workout Log - ABS Log - Fitness Philosophy - Accountability - NERDEE - Weight Maintenance Link to comment
macnip78 Posted January 4, 2012 Author Report Share Posted January 4, 2012 Thanks ETF...I like the suggestions. Anchoring msyelf to the floor sounds interesting. Also, thanks for the motivatioon ebm Quote For Collin....I will level up my life with the lessons you taught me My attempt at a blog: just54days.wordpress.com Battle Log: http://nerdfitness.com/community/showthread.php?5775-MacNip-s-Growing-Up-(Hopefully) Link to comment
aj_rock Posted January 4, 2012 Report Share Posted January 4, 2012 The thing is, there's a lot of stuff biomechanically that needs to go on for higher jumps to happen. First get someone to check your jump form. Secondly, you need to be light in order to jump high. The tall guys get away with being heavier because they don't have as high to jump.Most of your power will come from your hips, and explosiveness. Oly lifts, specifically the clean part, are good at that. I heard calves are pretty important too, somewhere, but don't quote me on that.Other than that, plyometrics. Quote Why must I put a name on the foods I choose to eat and how I choose to eat them? Rather than tell people that I eat according to someone else's arbitrary rules, I'd rather just tell them, I eat healthy. And no, my diet does not have a name.My daily battle log! Link to comment
macnip78 Posted January 4, 2012 Author Report Share Posted January 4, 2012 The thing is, there's a lot of stuff biomechanically that needs to go on for higher jumps to happen. First get someone to check your jump form. Secondly, you need to be light in order to jump high. The tall guys get away with being heavier because they don't have as high to jump.Most of your power will come from your hips, and explosiveness. Oly lifts, specifically the clean part, are good at that. I heard calves are pretty important too, somewhere, but don't quote me on that.Other than that, plyometrics.Thanks AJ. I have been doing clean and presses...maybe I will just focus on cleans. I definitely need to get my weight down. I should be about 20 pounds lighter (165-170 instead of 185). Not sure if your calves comment was tongue in cheek, but the funny thing is that I used to think working my calves was the key to jumping. Then I realized jumping is a full body movement Quote For Collin....I will level up my life with the lessons you taught me My attempt at a blog: just54days.wordpress.com Battle Log: http://nerdfitness.com/community/showthread.php?5775-MacNip-s-Growing-Up-(Hopefully) Link to comment
Lachy Posted January 4, 2012 Report Share Posted January 4, 2012 I'm thinking along the same lines as AJ, explosive strength is what you need. Build up general strength too, but be sure to include things like box jumps, oly lifts, etc that employ a quick powerful explosvie strength effort. Good luck, I hope you succeed! Quote Battle Log - Facebook Link to comment
CalvinHobbes Posted January 5, 2012 Report Share Posted January 5, 2012 In high school my 6'7" brother couldn't dunk even though he was very light. His friend was 5'10" and could though. My brother did a LOT of lunges and squats at this kid's instruction, then box jumps and burpees where he would like, try to grab something on the ceiling and really extend upwards. Stretching and having flexibility may have helped him (he thinks). Now he can out-dunk a lot of people...which he should, because he's a giant. Good thing he played hockey and not basketball in college! Quote Link to comment
aj_rock Posted January 5, 2012 Report Share Posted January 5, 2012 Oh god yes flexibility forgot that one; hip mobility is obviously important when hip drive powers the force.And the calves thing was an honest 'this is something I've heard but c'mon they're just CALVES'. Intuitively, as long as you're not jumping flat footed, calves are not gonna be your weak link. Quote Why must I put a name on the foods I choose to eat and how I choose to eat them? Rather than tell people that I eat according to someone else's arbitrary rules, I'd rather just tell them, I eat healthy. And no, my diet does not have a name.My daily battle log! Link to comment
Gainsdalf the Whey Posted January 5, 2012 Report Share Posted January 5, 2012 My buddy is in today and I asked him, he did the following workouts:- TONS of squats, coming all the way up to his toes at the top to work the calves more and imitate the jumping movement more- Box jumps, starting low and eventually getting all the way up to 36" ones- Calf raises to further work his calvesHe would also work on trying to dunk without the basketball whenever he was on the court warming up or whatever. He said it was good because he could see his progress. First his finger tips touched, then lower on the fingers, then parts of the palm, and eventually he was getting his hand over the rim.Also, can you palm the ball? If not, you'll have to jump much higher since you'll have to do a 2 handed dunk. My wife's aunt was one of the better players in college basketball during her time and although she could reach the rim, she could never dunk because she couldn't palm the ball and never cared about it enough to try to focus efforts on increasing her vert that much more. Quote Massrandir, Barkûn, Swolórin, The Whey Pilgrim 500 / 330 / 625 Challenges: 19 20 21 22 23 24 25 26 27 28 29 31 32 34 35 36 39 41 42 45 46 47 48 49 Current Challenge "No citizen has a right to be an amateur in the matter of physical training. What a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable. " ~ Socrates "Friends don't let friends squat high." ~ Chad Wesley Smith "It's a dangerous business, Brodo, squatting to the floor. You step into the rack, and if you don't keep your form, there's no knowing where you might be swept off to." ~ Gainsdalf Link to comment
CalvinHobbes Posted January 5, 2012 Report Share Posted January 5, 2012 If you can't palm a ball as Corey mentioned grab a tennis ball and every single day squeeze it. Keep it on you and just squeeze it a bunch of times. I am a 5'7" girl and I can palm any ball you give me (ok maybe not anymore but when I was playing I could). Quote Link to comment
The Tin Man Posted January 5, 2012 Report Share Posted January 5, 2012 Good thing he played hockey and not basketball in college!6'7" hockey player? Mini-Chara? Quote The Tin Man: Cyborg Ranger Tin Man's Out of Date Epic Quest I am what I do. Link to comment
stolympiakos Posted January 5, 2012 Report Share Posted January 5, 2012 When I played in high school, which feels like forever ago, we had this machine that we all worked on religiously called a Super Cat, but I can't accurately describe what it is. Essentially its weighted jumping, and that worked wonders for everyone on our team. We used jumpsoles too, but those were a gimmick, at least in my experience. Box jumps and plyometrics are great, though, as is the tip about jumping to touch the rim for progress. I could pull down a rim in high school at 5'11, but never could dunk... Damned weak palms... Quote Link to comment
stolympiakos Posted January 5, 2012 Report Share Posted January 5, 2012 Should have said this too, but best of luck to you! I actually like the other advantage this gives you: when you're trailing on defense on a fastbreak and can block an easy layup straight off the backboard... So satisfying! Quote Link to comment
K Po Posted January 5, 2012 Report Share Posted January 5, 2012 Olympic lifting, like others have said, is what I would do more of. Explosive power really goes a long way in trying to dunk and its the main factor I attribute into helping me get to the rim. Didn't dunk ever though, maybe one day. Quote Link to comment
sylph Posted January 5, 2012 Report Share Posted January 5, 2012 If you can't palm a ball as Corey mentioned grab a tennis ball and every single day squeeze it. Keep it on you and just squeeze it a bunch of times. I am a 5'7" girl and I can palm any ball you give me (ok maybe not anymore but when I was playing I could).Sometimes, I am still twelve, because this made me snicker. Quote Link to comment
WizardTrip Posted January 5, 2012 Report Share Posted January 5, 2012 I love this goal!!!! I'm 6'3 and played basketball throughout highschool. I could only jump and hold on to the rim. My brother could dunk (same height, but lighter). I never had a big desire to dunk so I never trained to do so; however, all the advice I've seen given is great!Also, watch a lot of old videos of Spud Webb :-) Quote Level 6 Wizard of Beer Warrior STR 21.25 | DEX 5.75 | STA 7.75 | CON 3.50 | WIS 9.50 | CHA 3.25 Twitter | Epic Trip | Current Challenge Previous Challenges: 1 2 3 4 5 *the warrior formerly known as icedtrip and former dothraki god of thunder furyan* Link to comment
67alecto Posted January 5, 2012 Report Share Posted January 5, 2012 Great article here: http://jasonferruggia.com/big-calves-athletic-ability/ Quote Repairing a lifetime of bad habits... Link to comment
CalvinHobbes Posted January 6, 2012 Report Share Posted January 6, 2012 6'7" hockey player? Mini-Chara? If only. Glad to see there are more B's fans on here! Quote Link to comment
Guest ZeroTwo Posted January 6, 2012 Report Share Posted January 6, 2012 Jump, a lot, until you get good at it. Also google "jump good training." Quote Link to comment
Guest Carjack Posted January 6, 2012 Report Share Posted January 6, 2012 Great article here: http://jasonferruggia.com/big-calves-athletic-ability/That goofball believes sarcoplasmic hypertrophy exists and is caused by bodybuilding reps.He also doesn't list glute-ham raises as a useful calf training exercise. Quote Link to comment
67alecto Posted January 6, 2012 Report Share Posted January 6, 2012 He also doesn't list glute-ham raises as a useful calf training exercise.From the article: To get bigger calves without having to resort to bodybuilding techniques and wreck your athleticism there a few things you can do:• Eat enough to gain weight• Do a ton of sprinting and change of direction type stuff• Do plyos• Jump rope regularly• Do a lot of single leg hops and jumps• Do some weighted box jumps (with a vest or holding dumbbells)• Do jump squats• Do squats and glute ham raises... Quote Repairing a lifetime of bad habits... Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.