Any Dunkers 6'0 and under here?

[sammichoffate]

I would like to get some input on your training methods to help increase vert.

[BigNBAfan]

http://www.hghwarehouse.com/image/cache/data/hgh3000pill-500x500.jpg

[JEFFERSON MONEY]

Gym 2X a week.

Dynamic Warm up
Primary: Deadlifts, Box Squats, Power Cleans. Less than 5 reps
Secondary: Bulgarian Split Squats, Reverse Hyperextensions, Front Squats. Bit higher reps.
Teritary: Abs
Quarternary: Upper (especially dips and pull ups)


Stretch the hip flexors and glutes and hammies especially


Sprint up Hill, do Depth Jumps, Skip, Jump Rope, Bunny Jumps.


Perfect your form with penultimate jump



I was like at a 17" vert as a 13 year old and then could get a bit past the wrist over the rim at 15 @ 5'11" with consistency and a lot of focus

[JimmyMcAdocious]

One of those vert programs that supposedly wreck your knees really helped me before my growth spurt. Could (barely) dunk at 5-7 back when I was like 16 years old, I think? But like rim graze, 1 out of 10 tries, gotta travel stuff.

btw, I don't know if they messed my knees up but knees aren't so good anymore. I'm sure soccer and surfing didn't help tho

[TripleA]

Jump a lot everyday especially if your a two foot jumper.
Sprinting and bounding for one foot.
Strength training squats deadlifts
I can pm you some more info about jumping form and training.

[ralph_i_el]

Go find an empty field

then run around jumping

try jumping for 30 minutes a day

eventually you will be a kangaroo

[FreezingTsmoove]

What I posted months ago in the streetball forums CAN YOU DUNK THREAD


Yup but I worked my ass off to get it one summer. In NY there are literally parks everywhere so from 12-9 I balled/biked all day. That was my prime summer. I was going into my junior year and there was no way I was going to let the new kids on varsity take my starting spot (I played vars sophmore year but wasnt a starter since the SG was a senior who beat my ass daily). After a month of intense training I decided why dont I try to touch rim and I touched it. I had no idea I had bounce like that because during the season I could just clap. By October I was throwing it down.

What a summer

But believe me I really really worked hard for it. Like at least 25-35 miles a day. I probably switched parks 6-7 times throughout the day. Alternating to parks where I can get good games, and parks where I could just practice by myself.

Also stopped smoking. At night I would just drink or pop stupid shit with my un athletic boys

TL DR THE KEY IS BIKING

[Cocaine80s]

Low rims almost every day

[plowking]

One of those vert programs that supposedly wreck your knees really helped me before my growth spurt. Could (barely) dunk at 5-7 back when I was like 16 years old, I think? But like rim graze, 1 out of 10 tries, gotta travel stuff.

btw, I don't know if they messed my knees up but knees aren't so good anymore. I'm sure soccer and surfing didn't help tho

Haha. I used the Air Alert program. Same thing, people saying it wrecks your knees. It really did help though. Gain like 3-5 inches on your jump.

[ClipperRevival]

I'm 5'7" so hell no. At my best, I could get close to touching the rim but that's it. I might've been able to dunk if I was 6'0" flat, with those 5 extra inches coming in handy. But I can dunk the hell out of an 8 foot rim.

[oarabbus]

I'm 5'7" so hell no. At my best, I could get close to touching the rim but that's it. I might've been able to dunk if I was 6'0" flat, with those 5 extra inches coming in handy. But I can dunk the hell out of an 8 foot rim.

8ft rim dunk crew :cheers:

[WayOfWade]

I'm close, should be able to do it later in the year. However I am 6' without shoes and 6'1" with shoes, so not sure if that counts

[Finger Roll]

strength shoes

[Town's Town]

Plyometrics. A lot of them.

[Finger Roll]

Plyometrics. A lot of them.

in strength shoes...op I have my old pair in good condition.. size 12. whats your offer?

[Knicksfever2010]

http://images.t-nation.com/forum_images/1/0/1096527.1149601997629.1034347.1146072746947.kramer _strength.jpg

[ralph_i_el]

8ft rim dunk crew :cheers:

haha I used to sub as a gym teacher when I was in college. They had the short rims at elementary schools, so I would do all sorts of crazy dunks for the kids.

I can get my fingers over a real rim, and slap the backboard......but no dunks :cry: too top heavy

[feyki]

Plyometrics. A lot of them.

And plus calf raises , squat , step up workout with 200 x 2 and sprint (also sprint with together jumping ) .

[CeltsGarlic]

Mostly genes. Did probably nothing, but was a very active kid. I remember one kid in 3rd-4th grade often mentioning me that I can jump very high :lol it inspired me to dunk lol jk good times