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Old 04-28-2013, 07:36 PM   #3
Learning to shoot layups
Join Date: Jul 2009
Posts: 70
Default Re: Improving my 2-foot vertical.

Originally Posted by Burgz V2
well the best way to know for sure is if you keep the ball in your palm or cuff, can you still get over the rim? If so then yea, just keep trying youre probably not used to it.

if not, sure, getting stronger is a way you can get a few inches but you have to be careful. Vertical jumping is about a good balance of relative strength and explosive strength. If you can dunk one foot I'd say you already half way there/probably athletic enough to accomplish this, you just need to know where to get stronger.

the first thing to address for two foot jumping is core strength. Hanging leg raises, planks, side planks, walkouts. You then want to make sure you are getting full hip extension, that's where most of the power comes from by activating your glutes, hams, lower back, calves. So assess you flexibility. If you dont have good hip flexibility then stretch out those hip flexors daily. That way you get deeper into your gather and can generate more power.

Now after you've done that, if you feel yourself too week, THEN you'll have to strengthen those muscles. But for you I'd say it's just a core strength and flexibility issue because you said you took a break and it wasn't the same after that.

I did all this too rebuild my 2 foot vert from scratch cuz i also was a one-foot jumper.

Thanks for the help. After doing a bit of research I think I found out what was wrong with my 2-footed technique. Apparently there are 2 main techniques for jumping off of 2 feet, the 1-2 step (you dribble, then do a 1-2 first into the foot opposite of your dribbling hand then onto the other foot, then jump immediately after), and the hop step (dribble, then use the foot opposite of your dribbling hand to hop into the air, preferably covering a lot of horizontal distance and little vertical distance in order to transfer your energy properly, land on on both feet at the same time and jump immediately after). I have bad footwork, so I think when dribbling the ball I use the 1-2 step, but when going for the rim without the ball I use the second technique, which might explain the discrepancy between me jumping with and without the ball. I haven't put this theory into work yet as it's been raining today and the gym closed early, but does this sound plausible to you? Also, which technique do you use for jumping off of 2 feet while dribbling the ball, and if you have tried both, do you notice any difference in how high you get?
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