how do you exercise your calf muscles (basketball)?

Question

Well im 16 with a height of 5'7 and it would be awesome if I learned how to dunk now, is it possible? How do you get your body in shape to do so?

If spud webb could do it at 5'6..then why can't I?

Answer 1

Plyometrics! This is stuff you did as a kid. To be able to dunk (or jump high) you need explosive strength. You can train this. Go to the court, skip across the court for height a few times (2 at least) then skip for distance (this is plyometrics), sprint (fast twitch muscles), then go back to the skipping (repeat, repeat repeat), go to the basket and jump up and down slapping the backboard as fast as you can (working on explosive strength) if you cannot tough it, get to something you can and do the same. The idea is to get off the ground quickly. You can try this with a straight two-legged jump or a step and a jump (remember to work both legs). You can do calf raises on the steps (then switch this to one legged when strong enough) or you can do this at your high school gym with weights. Make sure you talk to a coach or a trainer about proper squat techniques which are GREAT for your legs if done properly (so as not to damage your back or knees). Don't forget leg curls as you don't want your hamstrings to be less than 80% or your quads. This make take time and you want to chart your jumping height and weight training. Remember, you have to do more than just get to the rim, you need just a bit more.
Best of luck.

Answer 2

spud webbs jumping ability is a rareity.
if you want to strengthen your calves, stand on the edge of a stair, with your toes on the stair, you heels hanging off, and just raise yourself up and down for reps of 20-30. once those become fairly easy, start doing it while holding weights, or wearing a backpack with some books in it.
but the skill of jumping high is not just from the calf muscles, its your entire body. you need strong calves, quads, hamstrings, and abs to just basically jump high.

all around, your best bet is running. that'll build up your legs muscles, obviously, and your stamina, so later in a game youll still be able to jump as high as you could in the beginning. Doing suicides will help, so will side to side shuffles. Running up stairs. Basically, any mid to lower body workout will help your jumping ability.

Answer 3

Well I like your attitude and you can do it. One thing you can try is lifting some weights then stand on your toes (don't lift the weights over your head) Also if you have one of those excersize machines for the legs, try kneeling down on it instead and lifting the weights up with your calfs.

Answer 4

raising your heels of the ground or doing jumping jacks!!

Answer 5

Run sprints.