2007-01-05 03:07:33 · 10 answers · asked by Ivan Ong 1 in Sports ➔ Basketball
You can do exercises to increase your vertical. Remember, it isn't getting the rim, it is getting ball through the rim (just a little higher). I recommend
Plylometrics are great... I have a few suggestions... you can even do some of them at a court.
Remember, you are training explosive strength here!
1) Jump straight up and touch the backboard as many times as you can. Rest and repeat. This helps explosive speed. Try to jump higher as you go. Add a ball if you want. If you can, mark your progress. Do this double legged, and then try one step and up. If you are too short, just jump up till you can hit the board or something low to hit.
2) Skip across the length of the basketball court. Do it once trying to skip as high as you can. Do it again trying to skip as long as you can and repeat. This should be done fast. Once again you are building explosive strength.
3) Do calf raise with weights or at the very least on the steps. After you are strong enough do calf raises with one leg and switch.
4) Do squats... add weight with fewer reps and more weight, etc. You are building explosive strength... something you need. Do not let your knees go over your toes or you may develop some issues (many).
5) Don't just jog for basketball... It is an explosive sport. If you want to jog try this instead. Go to a track. Sprint (fast as you can) 100 meters then jog at a 7-8 minute mile pace 100 meters then sprint 100 meters, jog 100 meters, repeat... Increase your 800 sets as you get stronger. If you can't go to a track, do this at the court or outside or someplace.
6) Do other leg exercises... curls, extensions, farmer's walk, lunges, dead lifts.
7) Remember to run backwards! This way your quads get work too!
8) Oh, yea do some leg curls... while squats do work the whole leg, you don't want to blow a hamstring...Quads and Hams should be within 20% of strength of each other. Typically the quads are 20% stronger. Your quads (front leg muscles) should not be stronger than that as you can tear your hamstrings. Careful.
6) Jump rope... well that just really helps your cardio... but you can get fancy by doing double swings (requiring a bigger jump)and crossover, requiring a change and such. Mix it up. Watch Rocky IV for inspiration if you like (the library should have a free copy available on VHS or DVD).
Best of luck.
2007-01-05 03:18:28 · answer #1 · answered by Anonymous · 0⤊ 1⤋
It all will depend on your build, athleticism, and commitment.
Assuming you have stopped growing (which is unlikely), there are many exercises and training routines that can increase your veritcal jumping ability. Many individuals under 5'9" can dunk.
Remember, if you set your mind to it, you can do almost anything. It just takes time and effort.
Keep taking small steps and before you know it you've crossed the desert.
2007-01-05 03:21:49 · answer #2 · answered by coach k desciple 2 · 0⤊ 0⤋
Dont use ankle weights. Why would you want 2 lbs banging on your foot joints and shin. I am 5 ft 9 and used to dunk. I jumped off one foor. I am 40 now, little old. BUt i used Strength SHoes. They have a good work out. Power skips, power hops, hop in place. jump rope. 75 yard dash. quick feet. power slides. box jumps. high knees. pick 5. 75 yards, 3 times, rest 30 secs between. Jump rope/ 1 min, rest 30 sec, 5 times. Stretch before and after. 3 times a week. I was weighing about 150.
2016-03-14 01:54:32 · answer #3 · answered by Anonymous · 0⤊ 0⤋
It's possible to dunk at 5'9". Keep working out, doing squats and other explosive exercises. Your muscles are coming to the point where they are getting fully developed, so stay in the gym and get more explosive. And dont forget to play football before basketball season.
2007-01-05 03:12:13 · answer #4 · answered by Kripster 1 · 0⤊ 0⤋
jump off of 1 foot like i do cuz im 16 and like 5'9 5'10 and i can almost dunk 10 foot,i got 9 1/2
2007-01-05 16:34:45 · answer #5 · answered by nintendo8888 5 · 0⤊ 0⤋
Probably, I m 15, and 5 11, i can only dunk the ball on my lucky days.
Without the ball i can do the dunk motion but wen i had the ball, i cant reach high enough, except once or twice.
I tryin to do it... gud luk to u....
2007-01-05 03:16:10 · answer #6 · answered by Sunny 2 · 0⤊ 0⤋
Someone just asked this question a few days ago. Why don't you go to the park and try? Then u can tell us butthole!
2007-01-05 03:13:01 · answer #7 · answered by SAT 3 · 1⤊ 1⤋
If you have enough leg strenght and good jumping ability you probally can.
2007-01-05 05:04:35 · answer #8 · answered by NICK!!!!! 2 · 0⤊ 0⤋
dunk on what?
the regular nba courts?
or...
just some reglar home court?
2007-01-05 03:55:15 · answer #9 · answered by Kiwiiiii 3 · 0⤊ 0⤋
You can not!!!!
2007-01-05 03:38:14 · answer #10 · answered by Anonymous · 0⤊ 2⤋