Does flexibility play a major role in vertical leap?

Question

I am about 6'5" and I cant dunk! Just last week I started doing some of those work outs to work on the calves and thigh muscles, apart from that I was just wondering how much of a role flexibility plays in my vertical leap. I need just another inch or two to be able to dunk nicely.

As of right now standing and bending over I can get a little over half way on my shins, its actually some improvement. I added into a basketball class at my college a month ago, and we play two days a week. So I think that has got me stretching a little bit.

But should I be even more flexible? Like touching my toes or the ground? And if so are there any particular stretches besides bending over and regular stuff?

Answer 1

flexibility definetly plays a role. the more flexible a muscle the more force it can generate through the entire range of motion.

Answer 2

Flexibility can definitely have an effect on your vertical!! It can actually also impact your overall strength gains if your working within a limited range of motion. Instead of hanging forward and reaching for the ground (this tends to stretch out your back more so than just your hamstrings), lay on your back on the ground with one leg sticking through an open doorway. Prop your other leg on the side of the doorframe and scoot your butt closer to the wall as your muscles will allow. You can apply a little light pressure with the leg that is up against the wall (about 5-10 seconds of pushing at 10% strength) and then relax, wait a few seconds and try to scoot closer. Make sure when you stretch, you're holding your stretches for at least 30 seconds or more. This will have more long-term effects than quick stretches. The benefits of stretching for less than 30 seconds tend to go away after about 20 minutes! Also, be sure to stretch out your calves really well too!! Good luck-

Answer 3

Good question. Flexibility will always help some with all exercises, though not directly.

One thing to consider with working to improve your vertical jump is a type of exercise called plyometrics. These exercises are sport specific and designed to improve whatever you're targeting. I suggest looking these up online, or asking your coach if he knows anything about it.

Leg exercises will help. You haven't been doing them very long so give it a chance. When starting out, it usually takes a few weeks to start noticing results. Just make sure you're doing them correctly and effectively.

Believe it or not, working out your upper body will help too. One of the big improvements pro ball players have made over the years is adding strength training to their regimens. That's why you see so many of them that are pretty built these days, cuz it helps their game.

Good luck!