lots of threads on vert and a few on wanting to dunk etc…
here’s one i pulled off in december after hurting my knee real bad, i think i tore something up in it when doing some side shuffle sprints in nike free’s… the shoes just gave out laterally… NOT A SMART IDEA! anyway, i had to get a dunk on tape for some dunk contest so i did it anyway.
i could not dunk until november of 2007… i’ve played basketball my whole life & i’m 25… here’s a quick breakdown of how i put on ~7-8 inches on my running vert & 3 inches on my standing vert since 9/12/2007 … it may be helpful to some of those people who want to improve their jumping…
here’s one on a slightly bent rim, knee was healthy here: http://www.youtube.com/watch?v=kT07CZ0spKs
general breakdown of what i did:
9/12/2007 - 11/12/2007:
monday = warmup/agility/sprints/push & pull upper body strength/core/rope stretch
tuesday = warmup/agility/depth jumps or some form of plyos/lower body strength /core / rope stretch
thursday = warmup/agility/sprints/push & pull upper body strength/core/rope stretch
friday = warmup/agility/depth jumps or some form of plyos/lower body strength /core/rope stretch
lower body strength = 1 me lift (box squat/deadlift/etc), 2-3 accessory lifts (stepups, high stepups, elevated reverse lunges, walking lunges, bulgarian split squat, back extension)
11/19/2007 - 11/28/2007, 4 shock days
each day, 40 depth jumps from 30" box
12/01/2007 - 1/04/2008
monday workout 1: ~30-40 dunk attempts
monday workout 2: push/pull/lower max effort lifts/rev hyper/rope stretch
wednesday workout: ~30-60 dunk attempts
friday workout 1: ~30-40 dunk attempts
friday workout 2: push/pull/lower max effort lifts/rev hyper/rope stretch
push=db/barbell bench, pull=db row/heavy pullups, lower=trap bar deadlift or box squat
i found that glute/hamstring strength is #1 for myself in improving my vert… the depth jumping definitely helped me improve my running vert… and rope stretching was absolutely essential, any week i took off from it my running/standing vert dropped.
some keys i see:
push the limits on the unilateral strength lifts, good depth & excellent form
rope stretch (pnf or static) in the morning & after workouts, especially if you are tight… rope stretch the hammies, then throw in hip flexor/glute/calf/achilles/quad stretches,lats,post delt, and “dislocates” with a rope for the shoulders.
do max effort jumps with a ball on some kind of rim… arm swing definitely helps you get higher so practice with a ball, it will actually add some power to your jumps when you don’t have a ball…
plyometrics/depth jumps/sprints are a must.
after say 3-4 weeks of strength, take 1 week to deload and only perform plyos or max jumps in low volume… then go back to strength, do this a few times, taper and boom.
as for dunking/max effort running jumps… man the run up has to be aggressive and fast for each attempt…