So I'm 6'2 and 166lbs. I've been lifting weights 3 times a week for the past 12 weeks. Prior to this I was only 145lbs. I have been playing basketball for 6 or so years now and I have never been able to even touch the rim. My form is bad when I jump and I can feel that I am not using any of my power to get myself off the floor. Anybody know of ways I can increase my vertical leap whether it be exercises, drills, or changes in my form.
6'2 and you cant even touch the rim? I was able to touch rim when i was under 6 feet. I would just work out your legs a lot. Legs are key for a lot of strength. If you are right handed you should jump off your left foot.
Yeah I know, unfortunately dunking has nothing to do with height and everything to do with form and strength. I have good form for my layups, just no explosiveness.
Start deep squatting twice a week. One day do heavy weight and low reps and on the other day do a lighter weight but focus on exploding out of the bottom. You can also do some stuff like weighted box jumps or dumbell lunges. Maybe do some sprints if you have access to a track. I'm a step ahead of you but still not quite there. I'm 5'11 and I can hang on the rim but my jump is still very weak and far from explosive. I have those skinny white boy legs.
I worked real hard with my basketball and track coach in high school to help me dunk. That all helped with football especially too. TWO THINGS TO HELP YOU DUNK: 1. Plyometrics workouts. You need to really work your fast-twitch muscles and explode off the floor. Do box jumps, they're awesome. Don't worry about working your calves so much, it's your glutes and thighs. 2. Work your abs. I can't stress this one enough! The stronger your abs and overall core is, the more force you will be able to transfer from your legs, up through your body into the air while you jump. It may sound crazy, but it really plays a huge part in your jumping ability. Hope this helps. Remember though, some people just can't jump. Look at Larry Bird for example lol. Some people just have LBD, Larry Bird Disease.
Form to dunk: -long strides on the approach. You dont need to "explode" at the first. you should plant on your heel first. Then roll your foot like a rocking chair and and explode off the end of your toes. Dont flat foot it man. Im betting at your height and weight you are just flat foot jumping. -6'4 180lb white kid. Could 360 two hand dunk as a senior. That took form and practice. I can still do 180s but dont have near enough time to keep up the fitness and technique for the 360's anymore
These guys are making something so simple so complicated... All you need to do is lunges. That will increase your vertical faster than any other leg exercise. And you won't have to risk injuring your knee(s) from doing squats.
Here's a link to the vertical jump bible pdf, a lot of guys swear by it. I used a simpler one in high school, but it's basically a lot of: squats, lunges, jumping as high as you can over and over, cardio, and heel/achilles/ toe strength. I'm about 5'7 and dunk on a 9.5 rim no problem, never dunked a 10 footer but didn't really try in high school when i was using this (for soccer and track). http://www.google.com/url?sa=t&rct=...RRDPIW_sQ&sig2=hkQgxmGkjC5LSdW5QLWUhA&cad=rja
Air Alert Volume 3. Look it up online and print it out. 15 week plyometric program. I went from not being able to dunk two handed to doing reverse jams in 14 weeks.
Would love to hear what people are doing to get their vertical up. I'm 6'4, pushing 6'5, and its my senior year, and I'm pretty psyched for basketball this year. (Only 6'3 last year). I hit puberty relatively late (summer of freshman year/spring), and am reaching the end of my height growth, and I started really filling out since this past winter. At the start of that season (partly because of Cross Country, my legs weren't ready to jump at all), I couldn't even touch the rim. Over the course of the season, I was able to work that up to hanging with two hands. I didn't do anything aside from showing up to practice and jumping up to the rim probably 15 times a day because of our defensive slide drill. I sprained my ankle that spring, but came back for summer league. Got up to being able to dunk with one hand. I'm planning on just doing air-squats - no weight, but as low as I can go, as well as calf raises. Also planning on just jumping repeatedly at the rim every day after practice, and doing repetitive backboard touches in order to help basic explosiveness. I'll send you guys a video when I'm there haha. Sorry for whatever was unnecessary, im really stoned haha