dunking and vertical leap

right now i have about a 46" running vertical leap on a good day, whenever i jump without the ball my head is about a good 6-7 inches from the rim, i can kiss the backboard lol, my problem is i cant jump nearly as high whenever i have the ball in my hand, i need about a good 4-5 inches more to be able to dunk cleanly

i squat/deadlift enough so strength isn't the problem, maybe speed?

i also dont really do as much calf work as i did in highschool when i was dunking, but i was also 50 lbs lighter back then and when i would flex my calves they were hard as rock and they were alot bigger back then

heres a video, since the video id say ive gained a good 2 inches

running vert

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

another thing, in highschool, i used to be able to stand under the rim and jump up and literally hang on the rim, without any kind of running or anything

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

Its most likely your speed.  You have the strength you just need the speed to generate enough momentum to get you up there.   I would do some plyos along with your squat training, not on the same days though.  Practice different jumps, deficit jumps, squat jumps, calf raises, step ups, thrust ups...stuff like that.

Try 20 rep speed squats with chains. With chains, the weight is not constant. In a squat, after at the bottom (eccentric contraction/negative part), the weight continues to get heavier as you reach the top, making your jump easier. You will be more explosive, and your shot out of the hole will be even faster.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

god u have a vert leap more than that guy who won the dunking comptn this year??
WOW
i guess he had a vert of 43 "
ya nate robinson

Chalky Palms


Its most likely your speed.  You have the strength you just need the speed to generate enough momentum to get you up there.   I would do some plyos along with your squat training, not on the same days though.  Practice different jumps, deficit jumps, squat jumps, calf raises, step ups, thrust ups...stuff like that.

nate robinson

i guess speed in jumping isn't the same as speed in running? i guess i will try some of this, last time i did plyos was the summer before my freshman year of highschool

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

MVP


Try 20 rep speed squats with chains. With chains, the weight is not constant. In a squat, after at the bottom (eccentric contraction/negative part), the weight continues to get heavier as you reach the top, making your jump easier. You will be more explosive, and your shot out of the hole will be even faster.

i would love to try this also but i dont have access to chains!! i also wanted to try the sprinting with the parachute thing

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

grover_7up


god u have a vert leap more than that guy who won the dunking comptn this year??
WOW
i guess he had a vert of 43 "
ya nate robinson

i wouldn't say more, im guessing his is anywhere between 43-48"

yea us short guys have to have a vert of atleast 40" to dunk

update! 8/3/09

maxes and goals
bench - need to remax
goal bench - 405

squat - need to remax
goal squat - 500

deadlift - need to remax
goal deadlift - 500
weight -174.8 8%bf 

It looks like you need more push off, which is mainly associated with calf strength and the ankles. Might want to incorporate sport specific calf exercises which include speed, strength, and endurance. Don't get dismayed, but hills are the best for this. A good hill, maybe a 25-35 second steep hill will definitely test the calves. And you need to be sprinting this hill by the way.

Also, box jumps might be of some assistance.

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Current Cycle: Strength

"Do not go where the path may lead, instead go where there is no path, and leave a trail."

Dang I wish I could get up like that. You have a plan you followed for this? Any of those vert programs?

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