How to add 6-10 inches of your vertical leap...?

Question

I can grab the rim but cant dunk...i also tore my ACL before but can play ball now after knee surgery and 8 month rehab..I can still grab the rim but still cant dunk..is it still possible to dunk??? by the way im 5'11-6ft and 194pounds.. I do exercises in my quads(300pounds) Hamstrings(110pounds) and squats(110pounds)

Answer 1

I'm 5'10 and I was dunking with ease in Hish school & college, I'm 30 something now and to be honest I havent tried it in a while, but its possible, keep working on your quads and do squats,you will get there.

Answer 2

An excercise from my cousin, a Community College b-ball coach:

Stand under the rim (no basketball in hand).

Jump up as high as you can reaching up with your right hand and touch the net, or the rim, or as high as you can, but touch something with your fingers or palm of your hand.

Land on two feet, and immediately jump up and with your left hand touch as high as you can.

Repeat this over and over for a solid 30 minutes.
(I'll bet you can't do 30 minutes the first day.)
This exercise is a killer. I've tried it, but I don't have the will-power. I hope you do.

After a while you'll get to where the bottom of the palm of your hand is touching the rim, then after another few weeks your wrist will be touching the rim, then after another week or so, you'll be touching your lower arm over the rim.

The exercise does 2 things --
1. it actually helps with cooridination, because jumping up quickly while alternating hands really gets the upper body to coordinate (you'll look like a dork for the first 10 minutes).
2. It builds the exact muscles you need for jumping (unlike wieght machines).

Here is my cousin's 'guarantee':
If you do this faithfully, 30 minutes every day (weekends optional) for 6 months, you will be able to do two-handed slam-dunks. This guarantee applies to guys down to 5' 9"

If your hands are big enough, you'll be able to do one-handed slams. Since you are almost 6' tall, you'll probably be slam-dunking it in much less time (than 6 months).


good luck

.

Answer 3

-I had a goalie training tape once that had a good drill-The guy was on an old wooden bleacher, the small ones w/ only about 8-10 benches-he would stand on the side and side leap onto the first bench (from a standing position). From there he would do a few sets of 10-15 then turn around and reverse his action. Then he would move to the next step. The tape showed him going up to at least the 5th or 6th step. I tried it for awhile and it was BRUTAL. It did work though. My leap definately increased. Although i never measured it, I could definately see a difference.
Also try deep lunges w/ dumbells at your sides-awesome exercise.

ref. Katie-those strength shoes are excellent too. I never had any though-cost too much.

Answer 4

Look up the 'Vertical Jump Bible'. eBook I came across years ago, it was great and helped increase my vertical by about 8-10 inches ... and I wasn't even that serious about it. Basically a compilation of different plyo, balance, and strength training drills organized into weekly programs and schedules.

Answer 5

Dude! Jus lower the rim so it looks like ya added to your vertical leap.

Answer 6

you need to change your routine to include plyometrics for the legs. you need to look it up as it will take to long to explain on this. needless to say it will improve your jump. maybe not 6-10 inches but at least a few anyway

Answer 7

Strength Shoes, they are amazing...they have the ability to add 12 inches to your vertical...Our High school volleyball program uses them.

Answer 8

focus on ploymetrics and explosive squatting, and stretch for a good 20 minutes after training

Answer 9

Jump rode a lot

Answer 10

Go back in time and make sure your parents aren't white.