Can i dunk by just working out my hamstring?

Question

hi im 5"10 and can almost dunk once i actually did but the moon was blue ^.^ anyway i dont work out my kafs what so ever all i do is squats to work my hamstrings can i dunk off doing this alone?

Answer 1

try doing some situps to

Answer 2

To dunk you obviously need to increase your vertical.

Squats alone limits your ability in reaching the rim. A more dynamic program would be better.

The best training for improving leg strength and your vertical jump is called "explosive" training. Many NBA players use it and other Athletes who require leg strength. As the name suggests its a very fast paced movement.

Squat Jumps: Set yourself up for the basic squat position, lower yourself parallel to the floor, hold and then explode straight up leaving the floor and thrusting your arms upwards. As you land bend your knees back into the squat position and explode again. Continue for 3 sets of 8 repititions. (or what you are comfortable with)

Russian Lunge: (Essentially lunge jumps, similar to squat jumps but in the lunge position.) Place one foot 3 feet in front of the other and lower your body until your foward thigh is parallel to the floor. Quickly push yourself backup and spring off the floor, landing with the opposite leg foward. As soon as you land, lower yourself back into the lunge position. That's one rep. Then repeat.

Once you find the exercises easy hold dumbells or wear a weight vest to increase the resistance.

Anything fast paced and explosive that causes stress in your leg muscles will aid in improving your leap. Other basic exercises like calf raises are also good.

Also, simple jumping exercises to improve futher is by doing a consecutive jumping drill. Begin by jumping as high as you can off both feet. Your hands should be above your head and rotating to help you jump high. As soon as you land, go right back up. Repeat this twenty-five times. Next, jump twenty-five times off your right foot, then twenty-five times off your left. Keep your hands up and go up as quickly as you can after landing. Next, jump twenty-five times bringing your knees to your chest. You can now bring your arms down in order to maintain balance, but continue jumping as quickly as possible. Then jump twenty-five times trying to kick your heals into your rear end. Finally, perform twenty-five Jerry Wests. A Jerry West is a jump in which you bend forward at the waist extending your arms at forty-five degree angles. Try to touch your fingertips to your toes.

Personally i don't like things like the leg press and other machines. though everything i just metioned and free weight exercises i find work the best but you won't really need weights for the exercises I mentioned until you really start to get stronger.

For further exercises for improving your jumping abilities I would advise you go to nike.com and follow the links for Nike SPARQ Training. It's in both the Basketball and Football sections. The training program is great, and the videos explain everything.

Also, just to let you know. Squats predominately work your quads, not your hamstrings.

Hope I've helped.

Answer 3

if your doin squats you minus well do hang cleans cuz your actually doin some explosive leg work out, and i guarantee hang cleans will do better than squats alone

Answer 4

no. start focusing on mainly jumping.

Answer 5

You should try doing toe raises too.

http://www.insidehoops.com/gym/jump-high...

Follow this exercise. It'll really help you jump higher. I kno alotta people around your height that did it and now they can dunk

Answer 6

you should try getting some of those jump soles or jump shoes. they have the big front on them so you walk on your calves. if you buy them they have a program in there that helps you gain verticle.  i think i got 3-4 " and i only did it for a couple months.

Answer 7

no