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Help needed!!!

A-Train (old)

A-Train (old)

Well-Known Member
What's going on guys?

Well, as some of you know I am 16 and am around 5'10" - 5'11" and I am white haha.

Today, I was able to touch the rim at our school's gym today.

I didn't grab it, but I didn't just touch it, it was something in between.

My question is, what can I do to make myself jump higher and be able to dunk it?

I obviously know, calf raises and squats, etc., but do you know any other tips.

Thank you, and any knowledgeable response is appreciated.
 
Keep your weight down.

When your doing your leg exercises push through as explosively as possible on each rep.

Don't over-train and hurt yourself. I was probably two inches from being able to dunk my senior year of HS when I got really bad shin splints that set me back a lot.

Right now I can grab the rim (with one hand). I need to start doing more pylometric stuff, but I'm super lazy.

I'm about 6'3 with shoes on and have a 8'2 standing reach though, so I really have ZERO hops.
 
There is a lot of stuff on the internet about it. It's pretty easy to find different exercizes, just have to google and make your own workout schedule.

You should probably ask Archie, he is the resident Doctor of Dunking around these parts.
 
What causes you to jump higher are bigger muscles and you can get bigger muscles by working out and nutrition. There are also other things that P3 specializes on for example regarding form. I've found articles on both online by just searching google.
 
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Plyometrics. Seriously. When I was your age I bought these shoes that wrapped around my hoop shoes and didn't have a heel (so they elevated my calf muscle). The goal was to add extra pressure to your muscles when you jumped and ran, so when you took the shoes off you were more explosive --it definitely worked. I'd wear those shoes and do squats while climbing stairs, jumping in them alone, running in them alone, etc.

Frog leaps also give you nice hops and endurance (position yourself like your doing a squat, but jump in the air and smack your thighs when you reach your peak and keep repeating, I'd do 3 minute intervals).
 
Keep working those leg muscles. Remember Ronnie Price's story, he couldn't jump for crap. But he kept working on his leg muscles and one day, all at once, he was jumping out of his shoes.
 
Sexual Favors said:
Plyometrics. Seriously. When I was your age I bought these shoes that wrapped around my hoop shoes and didn't have a heel (so they elevated my calf muscle). The goal was to add extra pressure to your muscles when you jumped and ran, so when you took the shoes off you were more explosive --it definitely worked. I'd wear those shoes and do squats while climbing stairs, jumping in them alone, running in them alone, etc.

Frog leaps also give you nice hops and endurance (position yourself like your doing a squat, but jump in the air and smack your thighs when you reach your peak and keep repeating, I'd do 3 minute intervals).
Click to expand...

This^^^^ all of it!!
 
All studies agree that the two best exercises for increasing your vertical are squats (proper form to depth which is thighs slightly below parallel) and Hanging Power Cleans done from mid thigh. There are lots of things that can help. I would highly recommend against the shoes that claim they are a plyometric workout which they are not but I would recommend doing plyometrics but only after being able to squat 1.5 times your body weight. You also need to be careful with plyos since you can overtrain and injure yourself with them, you need to perform plyos based on a number of ground touches in a session.

As someone who works in sports performance industry I would recommend finding a good sports performance place near you to train at. The best money you will spend and get the most out of your training.
 
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