Do you bear in mind Spud Webb successful 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 must be very tall to dunk. It is all in regards to the vertical soar – your vertical soar! And what issues most: you’ll be able to prepare it! You may enhance your vertical leap. In case you do not agree at this level, you needn’t learn any additional.
Spud Webb had a 42-inch vertical – what’s yours? To seek 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, soar as excessive as you’ll be able to and contact the wall along with your hand. The gap between the 2 marks is you vertical.
Okay, by now, you already know the place you are at and the place you wish to be.
The subsequent step is your total health. Your legs should be robust sufficient to take up a vertical program. You additionally need to lose the additional kilos (in case you have some).
For that, go jogging and use the soar rope 3 instances every week (jogging: minimal 45 min. 3 instances/ week; soar rope: 100 jumps 3 instances every week)
Leaping rope not solely offers you explosiveness and calf power however can be a good way to construct stamina, and work in your total leg power.
Different, extremely efficient workout routines are calf raises and squats, as they prepare an important muscle teams within the leaping course of. Do these workout routines every so often (the times you don’t run).
Vital observe: do not exaggerate (max. 1 set of 8 reps 2 instances/ week)! After 2 or 3 weeks your legs needs to be ready for a vertical program.
Now you can strive workout routines like this one:
Stand straight up, and soar as excessive as you’ll be able to with out bending your knees (they may bend barely). As quickly as you hit the bottom, soar again up once more. Repeat the movement quite a lot of instances. This train may be very efficient at strengthening your decrease leg muscular tissues.
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