I'm a 5'11 white 15 year old. I'd love to be able to dunk before i get out of high school. Anyone got any good exercises or programs to do to help with my vertical?
2007-06-13 14:51:09 · 9 answers · asked by Anonymous in Sports ➔ Basketball
There are lots of leg exercises out there but you should concentrate on the basics, i.e. squats, leg presses, leg curls and calf raises, to strengthen your legs and build explosive power. Do 3 sets of 15-10 reps each exercise. Let me remind you, however, that vertical leaping ability is more or less genetic. While these exercises will help you, it's either you have it or you don't. Old school dunkers like Dr. J, David Thompson, Dominique and even MJ didn't lift weights early in their careers but they could jump the hell outta the roof. Hope this helps.
2007-06-13 15:23:03 · answer #1 · answered by bundini 7 · 0⤊ 0⤋
Work out all your leg muscles. Calf muscles, quads, hamstrings, abductors (also try workouts with medicine balls). Work all those out and do it every other day. When you shoot your jumpshot make sure you actually jump. Lot of people now a days like to shoot flat footed shots. Contest every shot and jump for every single rebound. Doing that will get you somewhere. Don't be lazy on the court.
2007-06-13 15:06:48 · answer #2 · answered by M 3 · 0⤊ 0⤋
If you really want to be able to dunk you have to run up stairs, do toe raises all the time, walk while doing toe raises, and have a lot of adrenaline.
2007-06-13 14:58:38 · answer #3 · answered by Jauregui 4 · 0⤊ 0⤋
Do squats to strengthen your legs. Running with weights could also help.
2007-06-13 14:56:24 · answer #4 · answered by riqtan 4 · 1⤊ 0⤋
all plyometric workouts help a lot and lunges and squats toe risers might help a little too but plyometrics will help the most.
2007-06-13 15:16:55 · answer #5 · answered by basketball chicka 2 · 0⤊ 0⤋
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2016-10-18 21:27:44 · answer #6 · answered by ? 4 · 0⤊ 0⤋
jump rope 45 mins every day
2007-06-13 15:11:13 · answer #7 · answered by BiggPapo 3 · 0⤊ 0⤋
Do squats, hold it down as long as you can.
2007-06-17 13:05:05 · answer #8 · answered by Hi 7 · 0⤊ 0⤋
yea u do.
2007-06-13 15:32:01 · answer #9 · answered by jackson b 1 · 0⤊ 0⤋