Do you keep in mind Spud Webb profitable the NBA Slam Dunk Contest in 1986? Standing at solely 5’6″!, Spud beat the defending champion Dominique Wilkins with quite a lot of nasty dunks – a one-handed 360, a two-handed double pump and a 180 reverse double-pump simply to call some.
So, it is clear that you do not should be very tall to dunk. It is all concerning the vertical bounce – your vertical bounce! And what issues most: you may practice it! You may improve your vertical leap. In the event you do not agree at this level, you need not learn any additional.
Spud Webb had a 42-inch vertical – what’s yours? To search out out, stand close to to a wall and stretch your arm upright over your head. Now, mark the highest level of your hand on the wall. Put the hand down and mark your fingers with some chalk or paint. Now, bounce as excessive as you may and contact the wall along with your hand. The space between the 2 marks is you vertical.
Okay, by now, you understand the place you are at and the place you need to be.
The following step is your total health. Your legs have to be robust sufficient to take up a vertical program. You additionally must lose the additional kilos (when you have some).
For that, go jogging and use the bounce rope 3 occasions per week (jogging: minimal 45 min. 3 occasions/ week; bounce rope: 100 jumps 3 occasions per week)
Leaping rope not solely offers you explosiveness and calf energy however can also be a good way to construct stamina, and work in your total leg energy.
Different, extremely efficient workout routines are calf raises and squats, as they practice a very powerful muscle teams within the leaping course of. Do these workout routines from time to time (the times you don’t run).
Essential observe: do not exaggerate (max. 1 set of 8 reps 2 occasions/ week)! After 2 or 3 weeks your legs ought to be ready for a vertical program.
Now you can attempt workout routines like this one:
Stand straight up, and bounce as excessive as you may with out bending your knees (they are going to bend barely). As quickly as you hit the bottom, bounce again up once more. Repeat the movement a variety of occasions. This train may be very efficient at strengthening your decrease leg muscle tissues.
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