and whenever i try it either hits the front of the rim or backboard wats the matter with me
2007-02-11 17:55:11 · 8 answers · asked by lebron23 1 in Sports ➔ Basketball
there are lots of websites to help you on increasing your vertical leap, but I have dunked and I am 5'10...
Here is what to do...
Start Squatting. Go to the local gym and do squats. Do them fast. It will be really hard at first, but if you keep at it and will be doing the whole rack eventually. Try to get to where you can squat double your body weight.
Running. Believe it or not, foot speed has a lot to do with jumping ability. If you can run fast, you can lengthen your time in the air and have great leg strength for planting and taking off. Take 15-20 minutes every day to run (No jogging or walking...all running) as fast as you can for as long as you can.
Also...
Calf Raises: Like the guy above said, do about 100-150 a night before bed, after stretching REALLY WELL. Don't touch your heels to the floor.
This stuff will work. In fact, at 6'4 you will be well above the rim if your technique is right. you need to practice jumping if the technique might be bad. Jump like you are going to dunk but touch your hand on the backboard instead. Try to get as high as possible. You can measure your results this way. Good luck!
2007-02-11 19:15:21 · answer #1 · answered by drbuns 5 · 0⤊ 0⤋
If I were you I'd do 5 sets of squats every other day with 10 reps per set. Use enough weight to feel a good burn in the quads by rep 6. Also do 5 sets of calf raises with 10 reps every day. In 4 weeks I guarantee you'll be dunking! I've been dunking since the 8th grade and this workout gave me crazy hops! I'm 6'3" and played college ball and I've seen several guys increase their vertical leaping ability by 10-12 inches, so you can do it!
2007-02-11 21:25:27 · answer #2 · answered by Anonymous · 0⤊ 0⤋
I used to work as an athletic trainer at a Division-1 school a few years ago and this is what the football/basketball strength training coaches would have the guys do to increase their vertical:
Buy a pair of ankle weights made specifically to wear underwater. Get in the shallow end (around 3-4ft deep) and with the weights on jump up and down as many times as your body will allow. Make sure that when you come back down, your heels touch the ground. That way you're getting full range of motion. Between the water resistance and the weights you'll see results in a short amount of time. Working out in water reduces injury as well.
Weighted calf raises are awesome as well. If you don't have a calf raise machine wherever you work out hold weights at your shoulders and just hang your heels off of a stair step, pushing yourself up and down in a controlled motion with the balls of your feet. Depending on the weight and your current physical ability do 3 sets, 25 reps. Obviously increase reps/sets if you feel that isn't enough.
Lastly, you can increase your vertical by simply stretching your achilles tendon (the tendon in the back of your ankle). Alot of athletes neglect to do this and tightness in the tendon reduces vertical height when you jump. A good stretch is to stand facing a wall with feet about hip width apart. Step forward with your right leg and place the ball of your foot against the wall. With both hands on the wall step back with your left foot (you'll feel it in the back of your right ankle) and lean your upper body forward towards the wall. Hold for 30 seconds, then alternate until you've done both sides 3 times. Another stretch that is good is to stand on the edge of a step and lower your heels, holding for 30 seconds and then lifting back up 3 times.
2007-02-11 21:57:24 · answer #3 · answered by sweetie_tdp 4 · 0⤊ 0⤋
I have heard there is natural herbal formula for permanent height enlargement that works to increase torso size, improve basketball health and strengthen dunks. Gain Up To 3 or 4 Inches In Height. Herbs from many parts of the world are formulated into an herbal blend that enlarges the boomshakalaka tissues. It's all natural, dude! Ask my friend, he is totally a doctor.
No, no there is no way to magically become taller. Maybe you should try to keep working out your legs and try to jump higher?
2007-02-11 18:06:42 · answer #4 · answered by loki_of_valhala 3 · 0⤊ 0⤋
I was on a basketball team for a short time. (The grades came out and I had heart problems) But none the less an old friend used to just stand on his tippy toes one hundred times in a row never letting his heals touch the ground. Sounds easy don’t it. I’ll give you one more tip don’t do it unless you have a day or two to recover.
2007-02-11 18:09:03 · answer #5 · answered by Joe 3 · 0⤊ 0⤋
then if I were u, I'd go to Spud Webb and Nate Robinson on advice on how small people dunk ;)
2007-02-11 18:26:38 · answer #6 · answered by Bo 3 · 0⤊ 0⤋
You should try ankle weights you can get them from any sporting goods store.
2007-02-11 18:44:41 · answer #7 · answered by njbadboy4life2005 3 · 1⤊ 0⤋
drink milk
2007-02-15 12:05:43 · answer #8 · answered by phlp_bj 4 · 0⤊ 0⤋