Help me dunk a basketball?

Question

im 6'2" and i can almost dunk a basketball. im sooo close to throwing it down, i just need like 1 to 2 inches more of a vertical. either a technique or help on jumping higher would be great.

Answer 1

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. (This exercise is in fact used by Dwight Freeny of the Colts)

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. This will give you exercises that will aid more in the overal jumping ability, compared to vertical jump.

All this should get that couple inches you need.

Answer 2

Heey im 6 2 as welli have the same problem

i was told to do skipping skipping strengthens the muscles that help you jump or you can just lower the ring lol

please give me  best answer

thanx

Answer 3

umm since you almost there maybe do calf raises and lunges at home and working on your abs helps also

Answer 4

Do a lot of jumping activities. I will increase your vertcial

Answer 5

strengthen your legs and when you jump and your wrist gets above the rim you can dunk so if you can do that now then your just jumping wrong but if you cant strengthen your legs

Answer 6

Jump rope and legs exercises will help.

Good Luck!

Answer 7

put more force into your legs when jumping, maybe? idk, i'm a girl. lol

http://akamequotes.com

Answer 8

Practise practise practise practise times a million.

Goodluck.

Answer 9

i had the same problem as you except i was only 5'10 at the time, and now at 6'2" i am dunking easily. What i did was strengthen my thighs calf, and upper body. i did squats, squat jumps, calf raises, and crunches. What really helped were the calf raises and squat jumps

Answer 10

Wrong approach.

You need to work out your leg muscles, especially calves to increase your vertical.

Answer 11

try a program like air alert or jump soles. otherwise, try to walk around the house on your toes a lot. Do 100 tiny burst jumps every day for a week, then 200 every day the next week, and so on until you can do 1200 at once. at this point you will have put on 6 inches and i will oop it to you behind the back from half court