Training for Dunk Contest

    Posted In: Jumps

        • Participant
          hardwo-rk04 on March 1, 2004 at 7:51 am #8949

          I'm a new member and I play basketball and I use to run mostly short sprints in when i was younger. Currently i have a 37inch standing vert. My one foot is lower then two feet. I'm thinking because of technique and weak hamstrings. Can you guys give me any advice on what i should do to increase my vertical jump. Thank you

        • Participant
          delldell on March 1, 2004 at 8:59 am #25951

          If you really have a 37 inch vertical, you can't realistically expect to increase it much and should have no problem dunking unless you're a midget.

          Just about everyone is worse off one leg.
          How much do you squat?
          You use less of your plyometric strength off one leg, so you probably just need to increase your squat and do unilateral work like step-ups and lunges.

        • Participant
          Derrick Brito on March 2, 2004 at 3:46 am #25952

          also do olympic lifts. olympic lifters have obscene verticals.

        • Participant
          hardwo-rk04 on March 2, 2004 at 11:41 am #25953

          I'm about 6 foot barely. My squat is 350 full squat. I'm working on my squat and posterior chain in the weight room. The weight room stuff i got. But like after while the limit strength is worthless without increasing explosive power. So i guesss i need to increase my exposive power righ now. What r sum exercises to increase explosivness other then like jump sqaut, OLS, depth jumps, or do u guys do liek a circuit of Explosive exercises that work for you or maybe a routine you guys do. And can u guys give me tips on one foot jumping like technique pointers. Thank you

        • Keymaster
          Mike Young on March 3, 2004 at 12:05 am #25954

          For some info on setting up a one foot takeoff look at these threads:

          https://elitetrack.com/messageboard/viewthread.php?tid=99

          https://elitetrack.com/messageboard/viewthread.php?tid=669

          https://elitetrack.com/messageboard/viewthread.php?tid=347

          ELITETRACK Founder

        • Participant
          fasttwitch on March 8, 2004 at 11:31 am #25955

          hardwo rk04, how well can you dunk? I'm just under 6 feet and I have a standing verticle of 94 cm (about 37 inches) and I'm always getting caught up on the back rim. Must be something wrong with my timing or something because it sounds like we've got pretty similar stats.

        • Participant
          chino on December 14, 2004 at 5:37 am #25956

          you guys are dunkers?

        • Participant
          cursivearmy50 on January 16, 2005 at 12:33 am #25957

          have you tried jump squats or 50-rep rhythm squats?

        • Keymaster
          Mike Young on January 19, 2005 at 11:49 am #25958

          I’d also be interested to know if anyone has tried 50-rep rhythm squats. I’ve seen them mentioned by two different coaches but it seems counter-intuitive to me to do 50 reps of anything and expect it to be an optimal stimulus for increasing power output.

          ELITETRACK Founder

        • Participant
          cursivearmy50 on January 19, 2005 at 8:22 pm #25959

          My hang clean max is currently 205 but i only have a 27 inch vertical. What is my problem?

        • Participant
          cursivearmy50 on January 19, 2005 at 8:29 pm #25960

          oh and i weigh 150 pounds and am a freshman in high school

        • Keymaster
          Mike Young on January 21, 2005 at 11:37 am #25961

          Cursivearmy50-
          There is nothing wrong or out of whack with your numbers. Although, there are some people who can jump higher with a lower clean max the opposite is also true. I’d say overall, both of your numbers are about equal.

          ELITETRACK Founder

        • Participant
          mn-highjumper on January 28, 2005 at 7:42 am #25962

          I am a 5′ 9″ female weighing about 125 with a recorded 24 1/2″ vertical. Right now I am just 2 inches under the rim, and my max clean has been registered at 121. My goal by the end of this year (among others) is to be able to hit the rim. Just comparing my numbers with yours… how can you NOT dunk? :question::question::question: Best of luck boys.

        • Participant
          fraek on January 29, 2005 at 2:41 am #25963

          [i]Originally posted by mn_highjumper[/i]
          I am a 5′ 9″ female weighing about 125 with a recorded 24 1/2″ vertical. Right now I am just 2 inches under the rim, and my max clean has been registered at 121. My goal by the end of this year (among others) is to be able to hit the rim. Just comparing my numbers with yours… how can you NOT dunk? :question::question::question: Best of luck boys.

          From my experience hitting the rim and dunking are far from eachother. I could touch rim since 7th grade, and i couldn’t dunk a real basketball until my senior year of high school. You pretty much need to be able to hit atleast like a few inches below your wrist on the rim.

        • Keymaster
          Mike Young on January 31, 2005 at 3:10 am #25964

          I agree. If touching the rim were equal (or almost equal) to dunking I’d be a veritable Vince Carter clone. Unfortunately, that is not the case and to really throw one down cleanly you probably have to be able to jump a good 8-10 inches above the rim.

          ELITETRACK Founder

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