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Feb 5, 2010 5:26 AM

How To Dunk A Basketball Reviews

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  • Clutch33Rookie Rookie 2 posts since
    Dec 7, 2009
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    1. Feb 5, 2010 5:26 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    the work out will get you there but your mind will help you dunk it.

  • highflyerz Rookie 3 posts since
    Apr 4, 2010
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    2. Apr 4, 2010 1:11 PM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    so true

  • lilbrothahood2 Expert 38 posts since
    Apr 18, 2010
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    3. Apr 18, 2010 6:37 PM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    datz tru, jus cuz u cud grad da rim dnt mean u can dunk, u need preparation, focus, mentality.

  • VeeTip Rookie 4 posts since
    Apr 26, 2010
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    4. Apr 26, 2010 11:14 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    injuries is messing me up, but im working out to dunk, i may not dunk like vince carter, but my fav player os kevin durant anyway

  • Pop3y3 Rookie 2 posts since
    May 15, 2010
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    5. May 16, 2010 9:07 PM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    i truelly think this will work...thnx guys!

  • danext23 Rookie 2 posts since
    May 17, 2010
    Currently Being Moderated
    6. May 17, 2010 9:56 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    this really works im getting closer every day

  • BDiaz10 Rookie 4 posts since
    May 20, 2010
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    7. May 20, 2010 10:54 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    im 5'7 and age 15, but i can nip the rim on a VERY good day, is there hope for me yet???

  • Jumpingj808 Amateur 8 posts since
    Jan 29, 2010
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    8. May 20, 2010 4:14 PM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    Here this is more detailed starter info. There is more training info on the blog page of our site.

     

    If you really want to improve your vertical jump, first you need to figure out what type of Jumper you are, a power jumper or a leaper, as using optimal biomechanics is just as important as having explosive muscle power. Next you need to figure out what type of power or strength you are lacking. The three basic types of strength are: Base strength, transitional power, and explosiveness or "Reactive" power, they are all different and must be trained in different ways. Now I know a lot of you are wondering what's the difference between the three. Well in short Base Strength is how much weight you can move, Transitional Power is how fast you can move said weight and explosiveness is the maximum speed and distance you can move said weight with each single movement. A good Vertical Jump training routine will include the following exercises:

     

    Base Strength
    1: Traditional Squats and Pistol Squats
    2: Deadlifts/base building olympic lifts
    3: Lunges
    4: Core Work (Functional Performance Core Strength= The ability to make your pelvis and spine "lock" and work as a single stable unit, not simply having a 6 pack or being able to do 100 crunches)
    5: Stretching

     

    Transitional Power:
    1: Box Squats/Tempo Squats
    2: Power Cleans
    3: Push Press
    4: Core Work
    5: Stretching

     

    Explosiveness:
    1: Ballistic and jump squats
    2: Traditional and Compound/Hybrid Plyometrics
    3: Sprinting
    4: Core Work
    5: Stretching

     

    You'll also want to figure out which individual muscles/muscle groups are working inefficiently. You can figure this out by completing a full vertical jump test progression and a baseline fitness test to diagnose any muscle imbalances that you may have. Remember no matter what type of training program you do you must make sure that opposing muscles are strengthened and balanced (e.g. Quads and hamstrings, abs and lower back) so don't skip the quad extensions and hamstring curls. If opposing muscles are not strengthened they will lead to weak links, energy leaks and imbalances will result in poor or slow improvement and raise the risk of injury significantly. Do a routine that combines plyomertic/bodyweight, free weight and or acceleration routines. Make sure you are consuming lots of protein to aid in muscle repair after tough workouts You'll also want to replenish your bodies ATP and glycogen stores as they are the fuel for those type IIa and type IIb muscle fibers you will be (AKA FG and FOG) shredding during your workout. In order to gain inches you'll need to tax your central nervous system and force your body to create new motor pathways. If you train correctly you should gain at least an inch a week.

     

    Jump 14 inches higher in 8 weeks:

    http://www.program51.com

  • danny92 Rookie 1 posts since
    May 26, 2010
    Currently Being Moderated
    9. May 26, 2010 5:38 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    im 5'9 n can pretty much get up there jus need a lil more practice so do i have that chance?

     

  • babyLebron Rookie 2 posts since
    May 25, 2010
    Currently Being Moderated
    10. May 28, 2010 9:21 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    im 5'' 8, age 15, and can grab the rim with both hands and hang. do i have that chance to dunk before july 1 if i start now...

     

  • Mr23 Rookie 1 posts since
    Jun 4, 2010
    Currently Being Moderated
    11. Jun 4, 2010 10:53 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    im 6'0,age 14,and i dunked 2 times but i cant seem 2 get the ball in the rim now.Everytime I try 2 dunk it goes in and then comes back out.What should I do?

  • elirodz Rookie 3 posts since
    Jun 4, 2010
    Currently Being Moderated
    12. Jun 4, 2010 11:24 AM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    haha im 5"11 this helps

  • Dunkonyou Amateur 10 posts since
    May 23, 2010
    Currently Being Moderated
    13. Jun 9, 2010 12:12 PM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    yea i here ya im 13 and can get the backboard right now is there hope for me?

  • Dunkonyou Amateur 10 posts since
    May 23, 2010
    Currently Being Moderated
    14. Jun 9, 2010 12:12 PM (in response to Guest )
    Re: How To Dunk A Basketball Reviews

    yea i here ya im 13 and can get the backboard right now is there hope for me?

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