Dunking in basketball requires explosive vertical leaping ability, but with some training many players can see an increase in the height they can achieve on their jump. Basketball walking lunge with twist walking lunge with back bend rehabilitation medicine hannah kearney, 2010 olympic gold medalist, working with one of our physical therapists in the sports medicine program complete each exercise 5 times on each side, holding each repetition for 23 seconds. Basketball stretching exercises pdf look for what you. Following a wellstructured conditioning program will also help you return to sports and other. If you cant palm the basketball, then you can hold the ball over your hand like a waiter holding a plate of food and, with a quick turn of your wrist, throw the ball through the hoop. The leg press will build strength in the glutes, hamstrings and calf muscles. Vertical jump exercises for basketball pdf pdf ebook. Popular plyometric exercises for basketball players. Id like to share with you guys what started everything for me in my quest for increasing my vertical, it was the free workbook on how to jump higher in 45 minutes by jacob hiller which you can download below. Author obviously anyone could film a few instructional videos, slap together an exercise guide, and claim they had created a vertical jump program. Your primary focus should be on total body lifts like squats, front.
Sportspecific dynamic stretches dynamic stretching for. Looking to increase vertical leap im am a 62possibly 63 20 yo male who is decently fit. At least for me, when i was looking around, that was an important part of my decision making. You can also practice by jumping across a basketball court and back, leaping as high as you can each time. Whether you are back squatting with the bar, or doing body weight squats, this exercise is an essential part of a vertical jump program. It will also let a few or many players on your team dunk the basketball, which can lead to. From michael jordans famous leaner to vince carters performance in the 2000 nba slam dunk contest, elite athletes have perfected the art of dunking a basketball. Jumping higher is particularly of interest to athletes, who will see performance improvements on the basketball court or in volleyball matches. The main purpose of this study is biomechanical analysis of dunks technology, mainly through basketball players bounce force biomechanical analysis and endurance to dunk a basketball biomechanical analysis of two aspects to carry on the research, which can provide the basis for the future basketball teaching and training. The last time i dunked a basketball, michael jordan was a washington. Best exercises to dunk a basketball pdf ebook download. Two of the best exercises for building leg strength are the leg press and the leg curl. Spell your full name, and the names of three other people, backwards.
Dont worry about specific muscles for something like this, you have to remember that youre using your whole body as a unit, so specific muscle groups wont really do the trick. Jumping has a lot to do with technique and using the correct form. Dunking a basketball carries mystique among averagesized men. I recently started eating right and getting back in shape, and was wondering if i should lose some weight and get healthier before doing the program. This exercise will build strength in the legs and core, which are key in the landing phases of any plyometric program. After a successful tennis ball dunk, try using a softball followed by a mini basketball, and finish with a regular sized basketball. Strengthening exercises for your knee 9 balance and control exercises 12 strengthening exercises for your core additional resources 15 this booklet is designed for people recovering from a knee or leg injury who participate in recreational or competitive sports such as running, soccer, basketball, tennis, or similar sports.
It will help your team get more rebounds, blocks, and steals. Through his proven stepbystep plan, youll find out the exact techniques necessary to dunk your first basketball in just four weeks. The vertical jump bible pdf how to increase vertical for. Adam folker is a former ncaa division i basketball athlete and professional basketball player. It can singlehandedly change the dynamic of the game and turn a regular player into a star.
Not so long ago, i played the worst basketball game of my life. Vertical jump exercises for basketball pdf there are a lot of vertical jump training systems around and many of them work. Learn how to increase long jump training to jump higher. Describe its color, texture, size, weight, scent, and any other qualities you notice. Start dunking with this 2 day program vertical plyo workout the hive professor vertical jump workout 4 exercises to jump higher get more.
How to jump higher to dunk in basketball secrets you must. To many, it is the carrot that dangles 10 feet off the ground, begging to be grabbed. This is a level 3 strength workout so try pushing your performance to level iii in the number of sets and reduce rest time for ec. How to jump 26 inches higher in 45 minutes free download. Unlike most of the super athletic guys that you see dunking all over internet, i wasnt born to jump like this. Building strength in the lower body will help a basketball player hold his ground when establishing position under the boards. In the meantime you can check out this article on insidehoops. Remove rust andor loose paint completely and repaint with exterior enamel paint. Tomorrow night, brooklyns barclays center will host the annual nba slam dunk contest as part of the leagues allstar weekend. Leg curls will help build jumping power in the calf. This article covers several essential exercises for training your vertical jump, and it presents an eightweek. Learn how to jump higher free 10week vertical jump training.
These exercises train your body to get used to the motion of jumping while running, which is what you will mainly be doing during a game. If you take nothing else away from this report please remember this. Regardless of whether or not you have access to weights, a good program, a good coach, great facilities, whatever, the absolute best thing you can do to develop. How to double your vertical jump for basketball 12 week course. Plyometric exercises are commonly used by elite athletes who want to become more powerful in their specific sporting movements. Once you understand what your new mode of training must be.
Im 22, have been playing basketball my entire life, and would love to dunk. Strength training is the numberone way to condition your body so you can be more powerful and jump. Here is a great article on learning how to increase your vertical. Discontinue any exercise that causes you pain or severe discomfort and consult a medical expert. I missed layups, turned over the ball, allowed my opponent free reign to. For beginners, just use your body weight for resistance by. Both men and women can significantly increase their vertical leap by participating in plyometric training. Yes, thats the least amount of benefits youll receive from the program. I love to play basketball but only have the hops to grab the rim with my fingertips, so i need to add a good 6 inches to my vertical in order to reach my goal of being able to dunk by the end of the year. Check pole system twice a year for signs of corrosion rust, pitting, and chipping. In my own quest to dunk i bought a spalding gold series adjustable ring that i practiced on starting at 9ft, then moving to 9. For example basketball players who want to learn how to dunk a basketball will commonly participate jump training with a large plyometric component.
Some vertical jump bible pdf how to increase vertical for basketball and basketball players dunking and how to dunk off one foot that how much vertical do i need to dunk then increase your vertical then best vertical jump workout then how to dunk off one foot how high to dunk then you also need the correct practices and techniques. Ill share with you exercises that will improve your vertical leap. Download this free pdf checklist and start increasing your vertical. In fact, at just 59 with really short arms i defied the odds. Muscles need to be strong, but they also need to be trained for quick, explosive bursts of power as part of your dunking workout. What muscles do you work the most when going to dunk a. It will also let a few or many players on your team dunk the basketball, which can lead to increasing your teams con. How to increase a vertical jump with exercises without weights. Every single exercise you have to do requires high power. How to double your vertical jump for basketball 12 week. When you do the exercises make sure that you are really locking in and focusing on form. At around 5 foot 10, i used to be able to barely touch the rim, but now im pretty out of shape and cant do it.
A good vertical jump is a valuable asset for all of your players to possess. It is most definitely a fact that you will add anywhere from 915 inches to your vertical in 8 weeks, if you put in the work and follow the exercises that vert shock provides. Workout for dunking a basketball the vert shock program is a great program. The exercises and the training routine is sometimes hard and not so fun. How to train yourself to dunk a basketball howtheyplay. Nothing generates more excitement in a basketball game than watching the creativity and athleticism of a player flying through the air and finishing with a slam dunk. Best exercises to dunk a basketball vert shock is the only proven 3step jump training program that can add at least 9 to 15 plus inches to your vertical jump in as few as 8 weeks. Height and athleticism are the main factors, and all other wild cards bow down to the influence of these two. The european team asked two groups of active men in their early 20s to complete a 3dayaweek program of plyometrics explosive jumping exercises for 3 weeks. Workout for dunking a basketball pdf ebook download. An 8week training program for a higher vertical jump stack. If youre looking for the perfect way to add explosive power to your jumps and supercharge your quads and glutes the slam dunk workout will do the trick.
The same thing with the two leg exercise except this time you take off from two feet. How to increase a vertical jump with exercises without. In basketball, the capacity to hop high is an absolute necessity prerequisite for finishing even the most essential basic dunk. Dunking a basketball is generally reserved for seasoned athletes with the incredible vertical leap required to rise high enough to stuff a ball through a tenfoot rim. By my measurements i needed to increase my vertical 8 inches to dunk. One group roughly doubled the reps and load at the start of each week of the study. How to train yourself to dunk a basketball the cut. The real question is what kind of program are you looking for. How to dunk a basketball for short people sportsrec. As far as stretching, thats a good idea for another article. How to achieve the perfect slam dunk in basketball. I played basketball casually and was mediocretoterrible. Some how to increase long jump training to jump higher volleyball with nate robinson training and dunking basketball that ways to improve your vertical jump for basketball and how tall is dominique wilkins between how to get a high vertical jump with dunking basketball best vertical jump exercises and another thing that can help you increase your vertical jump is as common as doing your. Perform these exercises 23 times per week to achieve maximum results.
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