I want to dunk.

So I'm 6'3" and I cant dunk.

I know its disgusting right?

But its something that I've wanted to do since I was little, and I'm 21. I know I'm by no means old yet but already things dont work like they used to and I'm not recovering quite as fast anymore. I just dont want my window to close without ever throwing one down on somebody. I dont mean laying it up and grabbing the rim, at my jumping peak I could do that with ease. I mean nasty sky high I just made that dude look like a fool, kind of dunk. Yeah that one.

Ever since I graduated in spring I haven't really worried about when or what I eat I lift when I can, usually about twice a week. And I've maintained muscle size and strength well. But I've also gained some fat.

So I started a carb controled cut today and I'm going to go home and do between 30 and 60 minutes of agility work and sprints as cardio.
 
I'm going to feel it out as far as difficulty but here's what I've got so far:

40 yard sprints
sprints up a hill. Its a 20 yard hill that has a ~60 degree slope.
skyjumps. (IDK what else to call them other than saying I pick a high point and jump and touch it with both hands.)
box jumps. From the ground to my deck.
ladder work. speed ladder maybe IDK, I remember 3 or 4 patters for ladder work so I'll go through those a few times.
dots. we did it in HS for football. its a pattern of 5 dots that you go through jumping in 5 different patterns, repeating each pattern 5 times.

I'm going to see if I can turn it into a 45 minute extravaganza. But is there anything else I can do? The plan is to cut while improving leaping and running and making myself more agile in general. What else should I do?

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

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Chris
White men can't jump.......

Skyjumps and box jumps should help
also try strengthening your calves....

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Screw that white men can't jump bull lol. Whatever you decide on, just make sure to stay consistent. I know it goes without saying, but a major part of this will be not slacking off at all. I need to get a video of me throwin one down :(

Every Saint has a Past. Every Sinner has a Future.

It seems so odd to me how honesty is honestly the rarest thing upon us. Honestly, it's astonishing.

I would make your ground to deck jumps start at a higher place, like off a box or bench.  It creates a more explosive muscle reation to have to land it and then take off again in one movement.

hey bro i know how you feel.. im 16, 6'3 and cant dunk either. if i stand underneath the rim and jump i can barely get the rim, and on a run i can grab it with no problem.. i just aint got that extra inch or two on my jump to put one down..

Godzmarine


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I'm already cleaning twice a week.

I would make your ground to deck jumps start at a higher place, like off a box or bench.  It creates a more explosive muscle reation to have to land it and then take off again in one movement.

I dont know if this will help you or not but im 19 and 6'0 tall and I can dunk. The thing that made the biggest difference for me in high school to get to dunk more was cutting weight and working out my abs. As soon as I got my abs real tight I was jumping a few inches higher. You can also try the strength shoes, they are very expensive but they do work and increase your vert by atleast 6 inches if you do it right. Good luck.

I know of 3 people who have had stress/microfracture's in their feet because of those shoes. If you do their workouts with out their shoes you'r jumping will go up just as much. And IDK what my abs have to do with my legs. But we'll see...

Gin Rummy: Simply because you don't have evidence that something does exist does not mean you have evidence of something that doesn't exist.(from the boondocks)

abs actually do help.. you can probably get an inch or two..
deadlifts and squats for strength and do plyos with it

bulkingup


Chris
White men can't jump.......

Skyjumps and box jumps should help
also try strengthening your calves....

I'm 5'7 and can dunk.  I'm also very white.  Proud of it too.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

Yet

bulkingup


Chris
White men can't jump.......

Skyjumps and box jumps should help
also try strengthening your calves....

I'm 5'7 and can dunk.  I'm also very white.  Proud of it too.

prove it

My 5x5s as of November 2nd 2008.
Bench 150
Squat 150
Deadlift 175
Connelly's 5x5s as November 2nd 2008
Bench 115
Squat 145
Deadlift 165
BodybuildingNovice's 5x5 as November 2nd 2008
Squat 155lbs
Bench 155lbs
Deadlift 155l

Im 15,  6'3, and cant dunk either, im close to rim but thats it. I just did my first day of workouts with the strength shoes, and it was a great cardio workout, not to mention the legs. I guess we will see! Good luck!

vert work and cutting..
Vert-23" ish, almost rim, rim with 2 steps and hop..

Back then-180-185 day
Now-171-175 day

Goal-155

Wow, 6'3" and only 15!  What are they puttin' in the water these days?!  How tall you think you'll be?

Good workin' out!  :)

I think im almost done. Lol!  Probably end up 6'4" if i grow any more, my dad and mom are not tall, but i do have a few tall uncles.  We will see how the vert training goes!

vert work and cutting..
Vert-23" ish, almost rim, rim with 2 steps and hop..

Back then-180-185 day
Now-171-175 day

Goal-155

I was jammin it at 190 and 195 but I hit 200 and over and I lost it.  Actually Im just getting it back now and I threw one down yesterday for the first time in a while.  Its all about how much of your absolute force (good measure is your squat max) that you can produce in a small amount of time (about .2 seconds)

If you have guy A who: squats 450 but can only apply 225 lbs of force in .2 seconds

he wont jump as high as guy B who squats 315 but applies 275 lbs. of force in that time frame.

but if guy A can learn to apply a higher percentage of his force he has a greater potential than guy B

If you already have a good strength base (squat around 2x your bodyweight) youll see more results from speed work and plyometrics.  If youre absolute strength is really low, then youll get more results from squatting.


Its hard to work on both at the same time though.  The squats will fatigue you and hinder your performance on the speed work so its better to periodize.  Get a good strength base and then work and applying that force as quick as possible.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Yet


I'm 5'7 and can dunk.  I'm also very white.  Proud of it too.

lol no

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone


I was jammin it at 190 and 195 but I hit 200 and over and I lost it.  Actually Im just getting it back now and I threw one down yesterday for the first time in a while.  Its all about how much of your absolute force (good measure is your squat max) that you can produce in a small amount of time (about .2 seconds)

If you have guy A who: squats 450 but can only apply 225 lbs of force in .2 seconds

he wont jump as high as guy B who squats 315 but applies 275 lbs. of force in that time frame.

but if guy A can learn to apply a higher percentage of his force he has a greater potential than guy B

If you already have a good strength base (squat around 2x your bodyweight) youll see more results from speed work and plyometrics.  If youre absolute strength is really low, then youll get more results from squatting.


Its hard to work on both at the same time though.  The squats will fatigue you and hinder your performance on the speed work so its better to periodize.  Get a good strength base and then work and applying that force as quick as possible.

so getting my box squats as fast as possible as heavy as possible will be the winner for jumping and explosiveness?

imma really start speedwork as i get leaner. we practiced football yesterday and i suck ass at catching. any advice on that? lmao.

RollingStone

Yet


I'm 5'7 and can dunk.  I'm also very white.  Proud of it too.

lol no

A vid would settle this.  Just sayin'!  :)

Perrynaytor

RollingStone


I was jammin it at 190 and 195 but I hit 200 and over and I lost it.  Actually Im just getting it back now and I threw one down yesterday for the first time in a while.  Its all about how much of your absolute force (good measure is your squat max) that you can produce in a small amount of time (about .2 seconds)

If you have guy A who: squats 450 but can only apply 225 lbs of force in .2 seconds

he wont jump as high as guy B who squats 315 but applies 275 lbs. of force in that time frame.

but if guy A can learn to apply a higher percentage of his force he has a greater potential than guy B

If you already have a good strength base (squat around 2x your bodyweight) youll see more results from speed work and plyometrics.  If youre absolute strength is really low, then youll get more results from squatting.


Its hard to work on both at the same time though.  The squats will fatigue you and hinder your performance on the speed work so its better to periodize.  Get a good strength base and then work and applying that force as quick as possible.

so getting my box squats as fast as possible as heavy as possible will be the winner for jumping and explosiveness?

imma really start speedwork as i get leaner. we practiced football yesterday and i suck ass at catching. any advice on that? lmao.

box squats, olympic lifts, and plyometrics.

lol um...catching is mostly natural but you can improve a little bit doing drills.  It can definitely be improved if youre dropping passes because you're losing concentration from being scared of getting hit or you're trying to run before you've fully secured the ball.  Work on looking the ball all the way into your hands and tucking it away before you make any moves or run with it.  You just have to accept tha fact that you're gonna get hit sometimes and hit hard.  Dont lose concentration just because you hear someone closing in.

Still, if you have bad reaction time, you might just not be fit for receiving.


edit:  I just remembered you're playing flag, so I guess you're not gonna be getting hit.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I think dunking is also a mental thing too,if you say in your head you cant do it then you wont.

Just starting out but watch this space!

RollingStone

Perrynaytor

RollingStone


I was jammin it at 190 and 195 but I hit 200 and over and I lost it.  Actually Im just getting it back now and I threw one down yesterday for the first time in a while.  Its all about how much of your absolute force (good measure is your squat max) that you can produce in a small amount of time (about .2 seconds)

If you have guy A who: squats 450 but can only apply 225 lbs of force in .2 seconds

he wont jump as high as guy B who squats 315 but applies 275 lbs. of force in that time frame.

but if guy A can learn to apply a higher percentage of his force he has a greater potential than guy B

If you already have a good strength base (squat around 2x your bodyweight) youll see more results from speed work and plyometrics.  If youre absolute strength is really low, then youll get more results from squatting.


Its hard to work on both at the same time though.  The squats will fatigue you and hinder your performance on the speed work so its better to periodize.  Get a good strength base and then work and applying that force as quick as possible.

so getting my box squats as fast as possible as heavy as possible will be the winner for jumping and explosiveness?

imma really start speedwork as i get leaner. we practiced football yesterday and i suck ass at catching. any advice on that? lmao.

box squats, olympic lifts, and plyometrics.

lol um...catching is mostly natural but you can improve a little bit doing drills.  It can definitely be improved if youre dropping passes because you're losing concentration from being scared of getting hit or you're trying to run before you've fully secured the ball.  Work on looking the ball all the way into your hands and tucking it away before you make any moves or run with it.  You just have to accept tha fact that you're gonna get hit sometimes and hit hard.  Dont lose concentration just because you hear someone closing in.

Still, if you have bad reaction time, you might just not be fit for receiving.


edit:  I just remembered you're playing flag, so I guess you're not gonna be getting hit.

we take hits still kinda. i actually dont concentrate on catching as much as running routes soo thats probably it.

wantabs


I think dunking is also a mental thing too,if you say in your head you cant do it then you wont.

same with anything in life worth obtaining.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Work on reaction timing, hand eye coordination and just running routes over and over and over again.

If you have problems catching that will help, but as rolling said a lot of it is just natural, and some people just have it and some dont. Drills can certainly help though, theres a bunch out there.

Try this one for reaction time, have a buddy stand 15-20 yards away from you. Your going to face away from him. Have him throw the ball at you, when it releases from his hands have him yell something, you immediately turn around and find the ball and catch it.

Start out slow, and you can have the thrower start throwing harder or waiting longer to yell for you to turn.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Wow, i come back to this thread and it changed to football, lol!!


I have lost 9 pounds and gained some leg strength via running, plyometrics with strength shoes, deadlifting, cleaning, and 2 day a week cybex lifting, and have been able to grab rim now with 2 steps and a hop, so something is working!

vert work and cutting..
Vert-23" ish, almost rim, rim with 2 steps and hop..

Back then-180-185 day
Now-171-175 day

Goal-155