I need to add 3 inches to my vertical in order to dunk - what exercises should I do?

lunges for one leg dunks and Bulgarian squats for 2 feet dunking. Find out which type of dunker you are first.

 

Can you palm a basketball? That would make life so much easier. A long time ago, I could dunk 9 6. I think it was 9 6. I don't know how accurate it was, but we assumed it was 9 6. I thought I was on my way to dunking and I never got there again.

I can barely get 8 these days.

 

http://www.higher-faster-sports.com/jumphigher.html

This guy wrote the vertical jump bible. Good stuff.

 

Mechanics.


If they're not right, then you won't push off the ground correctly, or efficiently. that means you'd jump at less than your max capability, even if you train.

unfortunately, it's going to be a bit complicated, if you're not familiar with the subject.

Follow these guys, it's a good start:

https://instagram.com/p3sportscience/

You'll notice they don't just do 2000 calf raises.

 

No I think he was talking to honey bear

 

that's libel, bro

 

I added 2-3 inches to my vert by relaxing and being really loose when I jumped instead of tensing up and attempting to power up to the rim.

 

some of their clips have descriptions to take note of....but like i said, it can get complicated, if you're not familiar with it already.

You can check out Eric Cressey on YT, as a start, he has videos on mechanics/mobility mixed in with some training stuff....he primarily deals with baseball players, but biomechanics are biomechanics.

 

Pony up the cash for strength shoes and follow their workouts. They work, if they don't give you shin splints.

 

Only reason I clicked lmaooooo

 

Do squats, deadlifts, HIIT, jump rope and literally just try jumping up and down as much as you can as fast as you can. I dunno their official title but I call them Hakeem jumps.

Hakeem had a great first initial jump when he'd go for a rebound but where he was truly great was the second and third jump if the rebound was still up for grabs. So I used to practice having a second and third jump be just as explosive as my first initial jump. I think it helped my muscles get used to the explosive nature it takes to jump up high and fast. It's probably what helped me best with my vertical actually. Just jumping repeatedly.

 

just jump higher.

DD