dunking

lsuguy1 · 23-Feb-08, 09:36 PM

hey guys. basketball just ended i'm afraid to say so it's time to work on the offseason. i'm going into my junior year and want to dunk by end of senior season. i am like 5'9 125 and need about 8-10 inches to dunk as of now. i expect to be about 6'0, 6'1. i am going to start using jumpsoles and squatting and deadlifting after school at our school gym. any other tips and is this a realistic goal?

ps- i have never really had the weights or equipment to ever workout legs heavy so i will basically be a beginner.

**maverick** · 24-Feb-08, 09:01 AM

If you are looking to jump higher, look into plyometrics and jumping-specific programs.

lsuguy1 · 24-Feb-08, 11:36 AM

thanks. i am using jumpsoles as of now.

i just read elsewhere that squats with make you slow and take away from your vertical. is this true?

westside24 · 24-Feb-08, 02:33 PM

being that your vertical jump is almost all calf muscle, I dont really see how squatting would affect it? I dont know though... thats just my guess

lsuguy1 · 24-Feb-08, 06:33 PM

not sure......

trainerty · 25-Feb-08, 04:14 PM

Squats will help develop you jump. A jump still needs 3 joints to flex and explosively extend (hip/knee/ankles). Just squat properly for your sport.

Squats for a guy that just wants to get leverage under tons of weight is very different then that of athletes who want to jump higher and sprint faster.

Squat for vertical:
- feet perfectly straight forward.
- knees oveer the feet.
- do not squat into your heels squat your weight closer to the balls of your feet directly under the instep arch area.

For athletes that perform in all other competitve sports except powerlifting should squat like they are setting up to jump.

The necessary range to lower yourself into the squat is pretty debatable. IMO- if you train for power,and speed squatting around 90 degrees is fine. For more muscular development, go deeper.

lsuguy1 · 26-Feb-08, 05:10 PM

thanks

86drop · 08-Mar-08, 11:57 PM

just a little tip: when you take off for your jump, try and drive the knee of the non-jumping leg (assuming you will be taking off of one foot) as high as possible. this will help give you a little more lift.

as far as training, plyometrics will help a ton. squatting shouldn't hinder any jumping ability. and try throwing some power cleans in there to help with your explosiveness. good luck!

lsuguy1 · 27-Apr-08, 11:16 AM

thanks

trainerty, will going knees over feet hurt me? i heard it's not good to do that. may be mistaken though..