Im 15,5'9"and 127 i want to be able to dunk in 7 weeks or less?

Question

i can touch the square under the rim and i do squats lunges calve raises and step ups anyone know some exercises that can help me reach my goal?

Answer 1

Research "plyometric" workouts. Great for building explosion in your muscle groups.

Invest in a weighted vest to do jumping exercises. Continue developing the muscles in your lower body.

Answer 2

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.

Hope Iv'e helped  

Answer 3

look up plyometrics.  Aside from that 7 weeks doesn't sound likely.  You're kind of asking for a miracle to happen.  That's not the way the human body works.  

Answer 4

Buy a trampoline?

It sounds like you're doing all of the correct exercises.  Keep a very hard work ethic, and really push yourself, that's the only way you'll even get close to your 7 week goal.

Due to your age and weight, you may not be able to make your goal.  (I was physically the same build at that age as well.)

If you can't make your goal, don't give up.  If you desire to dunk you most certainly will.  The only thing that is stopping you, is you.

Answer 5

Those are great lifts to be doing. Make sure you are doing them explosively so that you train your muscles to develop force fast. Otherwise you can't use your strength in jumping becasue the motion is too fast. Keep doing those lifts; you're probably strong enough to start at least some light plyometrics. This site should help you http://verticalleaptraining.blogspot.com