I need to increase my vertical jump my atleast 12 inches for me to be able to dunk , can you please give me some exercises to help me....
2007-11-20 09:51:45 · 8 answers · asked by honey_dkc 1 in Sports ➔ Basketball
frog jumps....squat and jump as high as you can do 3 reps of 20....and you can also try wall sits wich work the same muscle
2007-11-20 09:54:06 · answer #1 · answered by hockey4ever17 2 · 0⤊ 0⤋
Hang a rope to just above your jumping limits. Jump and jump and jump until you can touch the rope. Raise the rope an inch. Do it over and over. You will find you can increase your jump just a little each time. You are training just those muscle required for the jump. Remember to replenish the muscle tissue with some nice water. Jump 5 to 10 times and rest, then do it again. Give your muscle a chance to recover between sessions.
A good coach is Jack Medina:http://www.jackmedina.com/
2007-11-20 09:58:16 · answer #2 · answered by Lyn B 6 · 1⤊ 0⤋
My brother had a similar problem and found tips and articles at http://xrl.us/bbjc8
Here are some suggestions from tips he found on this website and suggestions from his coach:
Deep Knee Bends --- Be standing. Slowly bend at the knees while keeping your back straight. Slowly crouch down as low as possible (it shouldn't hurt) and slowly rise back up. Do this 15 times. Over time increase to 20, 30, etc.
Deep Knee Bend Jumps --- Be standing. Crouch down as described above but fairly quickly, almost touching your bottom to the ground, then explode upwards as high as you can. The moment you land, immediately crouch and launch back up again. Do this 15 times, and when you can, increase to 20, 30, etc.
Toe Raises --- Stand regularly, then raise up onto the tips of your toes. Lower back down. Don't just rock up and down, do it slowly (not too slowly) but steadily. Repeat 30-50 times.
Toe-Raise with Weights --- If you have any sort of weights, holding/wearing them while doing these toe raises will help. Use small weights (a mere 5 or 10 pounds is fine) and work your way up.
Stomach Crunches --- We believe that sit-ups are bad for your back. Stomach crunches, where while lying on your back, using your ab muscles and keeping your back straight, you rise up just enough to lift your shoulders off the ground, are better. Do them often - perhaps for 10 minutes in the morning and 10 minutes at night.
Jumping Rope--- Jumping rope definitely helps your vertical leap. Jump rope while watching tv or something. Make it a habit.
I hope this will help you just like it helped my brother.
Good luck!
2007-11-20 10:07:27 · answer #3 · answered by Angel H 1 · 1⤊ 0⤋
Stretch out earlier than and after a exercise, and in addition earlier than you leap. Stretching is principal since it prepares your muscular tissues for pastime, reduces the danger of damage, and forestalls suffering. From a leaping point of view, stretching honestly improves your vertical. It enables your leg muscular tissues to agreement and increase greater than if you do not stretch, hence growing your capacity to leap greater. Think of your legs as coils. The extra you stretch, the extra you'll be able to coil your legs up to blow up extra.
2016-09-05 10:25:53 · answer #4 · answered by ? 4 · 0⤊ 0⤋
Jump ALOT OF ROPE. Do squats anyting that builds ur legs
2007-11-20 09:59:08 · answer #5 · answered by Anonymous · 1⤊ 0⤋
jumping in a pool helps
2007-11-20 09:54:15 · answer #6 · answered by out of control 3 · 1⤊ 0⤋
Squats with the free bar.
2007-11-20 09:58:45 · answer #7 · answered by Why Do I Have To Wear Clothes... 5 · 1⤊ 0⤋
Walk around on your tippy toes...improves your calf muscles
2007-11-20 09:54:35 · answer #8 · answered by Jen 3 · 1⤊ 0⤋