Exactly which muscles are most important for improving the vertical jump is still relatively unclear, and may differ between individuals. Clearly, the spinal erectors, hip extensors, quadriceps, and calf muscles are all involved in the jumping movement, and the hip extensors and quadriceps are likely the prime movers, but which of the hip extensors is the primary muscle is very unclear. Importantly, since force production is required right up until take-off, the lower body muscles must produce force from moderate through to short muscle lengths, which differs from the barbell back squat exercise.


Two foot jumpers spend a lot more time on the ground during take-off than one-foot jumpers. This allows them to generate a lot of force through the muscles of the calves, quads, glutes and hips. While one-foot jumpers rely heavily on elasticity and "bounciness", two-foot jumps are more reliant on strength and power. This is one of the reasons why football players are excellent two-foot jumpers - they have really strong lower bodies!

If you took a poll of the areas athletes wanted to improve the most, their vertical jump would be among the tops. Athletes playing basketball and volleyball rely on their verticals in a number of ways, but one major way is it gives them an edge to stand out amongst their peers. Players want to jump higher and coaches are looking for players that can put some space between their feet and the court.
I paid a lot of money for a vertical leap training system in the past that was a total scam. The red flags were everywhere, but I overlooked them because I was so eager to train and get results. That's why I was tentative when I first found out about TTS and Coach Cascio. Not wanting to be ripped off again, I decided to thouroughly look through his website. I was surprised to see that he actually communicated with customers via social media and actually shared useful information and excercises for free with email, Youtube, and now this book. This honest approach made me feel confortable and so I decided to give his program a shot. Thanks a lot for working hard for us, Jack.
Dunking exposes you to some extra risk of injury. First of all, you can get low-bridged or get your legs tangled up with defenders near the hoop, causing you to fall awkwardly from a significant height. You can also throw yourself off balance by trying to hang on the rim and slipping off, resulting in awkward falls. If you are in heavy traffic on the dunk, then being able to grab and hang on the rim until the clutter beneath you clears is a safety technique. If you are in the clear on a dunk, then avoiding hanging on the rim at all is the recommended safety technique (It's also a technical foul to hang on the rim in that situation). Whatever the situation, you need to come down with control and balance. Ankle, knee, neck, and head injuries await those who fail to control their momentum after a dunk.
“No, not Dad,” Oliver said in the brick tract home where he grew up. “He was an older dad, like you, and his family was the focus of his life. The only time he wasn’t home with us kids was when he went out on the road for Phillips Petroleum, buying and selling leases in western Kansas and Oklahoma. When he got back he’d say, ‘All I wanted to do was come home.’ ”
For taxonomic purposes it is an important distinction, but the modifiers discussed below are often considered dunk types in common parlance. This misconception is perhaps attributable to the modifier being the most salient component of the dunk from the perspective of the observer. However, each dunk modifier requires a dunk type to be a successful dunk—albeit the most-basic dunk type.
This is a dunk where the player takes off from a distance which is significantly further away from the basket than is considered typical. The free-throw line is most commonly constituted as the take-off point, an effect likely attributed to the easily observable span between the line and the basket in the view of the TV audience. In order to achieve the hang-time and altitude necessary, players will generally leap from one-foot to maximize the momentum generated from the half-court running start often required to complete the dunk. A cornerstone of dunk contests, dunks from a distance are also performed in games, most often on the fast break.
I just turned 14 year old 5''10-5''11 8th grade 160-70 poundsand i''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up. Can anyone help me?
You can assist in recording your score by holding a piece of chalk in your had and using it to mark the wall. If the wall already has horizontal lines, such as a brick wall, it will be easier to mark your jump height. Have as many attempts as you need to get the best possible score. Practice your technique, as the jump height can be affected by how much you bend your knees before jumping, and the effective use of the arms.

Rope skipping is also a very basic form of a type of exercise called plyometrics. Plyometric exercises involve repetitive explosive movements, such as jumping up and down or catching and throwing a medicine ball. The idea is to execute the movement with as little downtime as possible between repetitions. This, in effect, trains muscles to be powerful and explosive, and utilize the kinetic energy inherent in athletic movements in the most efficient way.

If anything came to surprise me about this journey, it was the sheer volume of physical pain involved. I had taken on impressive physical feats before. I had run a sub-3:30 marathon back in 2003 (my first and only attempt) after put­ting in the hundreds of training miles required. I’d done some of the most grueling weight training on offer, most of it either on the beach or at The Yard, a nearby temple of athletic performance where Maria Sharapova, Kobe Bryant and Tom Brady, among many others, have kneeled with exhaustion. But the physical toll of trying to dunk made the marathon and the semipro football and the parenting and everything else I’d ever attempted seem like mere rubber band snaps to the wrist. The lifting didn’t hurt as much as the jumping, the banging of my quadragenarian appendages into the ground, taking off and landing 50 to 200 times a day. My legs never got used to this bludgeoning, never got better at recovering from it, despite my daily foam-rollering, stretching, icing and hydrating. Even on my off days, a quick game of tag with my kids or a bike ride to the park meant daggers in my thighs and a gait like Fred Sanford’s.
The Dual Shock Ver. served as the basis for the majority of ports, such as the Windows 9x-based PC-CD release, which was titled Resident Evil 2 Platinum in North America. Aside from retaining all previously added features, the PC version can be run in higher Display resolution.[1] A "Data Gallery" was also added to the main menu, allowing the player to view movies, rough sketches, illustrations and 3D models.[1]
Four times a week, from April through October, I embarked on 90-minute explosive weightlifting sessions based on the years I’d spent working as a strength coach to club, college and professional volleyball players. Squats, squat jumps, deadlifts, lunges, box jumps, cleans, sprints. . . . Three or four days a week I visited one of my local blacktops, where I tried to dunk tennis balls on 10-foot rims or throw down basketballs and volleyballs on lower ones. By May 3—one month in—I could dunk a tennis ball on a 9' 10" rim. I considered this a better-than-good start, not realizing that compared to dunking a basketball, this tennis-ball jam was akin to a child scrawling the diagonal line that begins a capital A on his first day of learning the alphabet.
Barry, who retired from the NBA in 2009, recalled that a few days before our sit-down he “drove out to the Clippers’ practice facility, wearing sneakers and board shorts, just to get my basketball fix in. Between games I pick up a ball and start shooting. In the back of my mind I’m thinking, You’re 42, man; can you still? So I get a rebound, do a little power dribble in the paint and, sure enough, throw it down. I put the ball down and walked out. I can still do that. That’s good.”
Keep your upper body straight and your arms relaxed at your side. Extend your left leg straight out behind you with a slight knee bend. Place your right leg in front of you with your knee bent at a 90-degree angle and your thigh parallel to the floor. This is your basic lunge position. From this position, slightly lower your entire body, and jump to the opposite lunge position with your right leg extended behind you and your left leg in front of you. Repeat 25 jumping lunges in a row for three sets with a 1-minute break between sets.
The first thing they have to do is improve their flexibility, for a couple of reasons. They need to be flexible to undertake the kind of exercises they need to be able to jump higher. They also just need to be able to increase their flexibility, because in the short sprints you take when you try to dunk a basketball, if you can imagine yourself running up to try to dunk on the rim, the higher you can bring your knees in a sprint, just like a sprinter running the hundred meters, the greater force you’ll be able to exert on the ground, especially with your leaping step.
This study has several limitations. First, dopamine is a less potent vasopressor than norepinephrine; however, we used infusion rates that were roughly equipotent with respect to systemic arterial pressure, and there were only minor differences in the use of open-label norepinephrine, most of which were related to early termination of the study drug and a shift to open-label norepinephrine because of the occurrence of arrhythmias that were difficult to control. Doses of open-label norepinephrine and the use of open-label epinephrine and vasopressin were similar between the two groups. Second, we used a sequential design, which potentially allowed us to stop the study early if an effect larger than that expected from observational trials occurred; however, the trial was eventually stopped after inclusion of more patients than we had expected to be included on the basis of our estimates of the sample size. Accordingly, all conclusions related to the primary outcome reached the predefined power.
All data were analyzed according to the intention-to-treat principle. Differences in the primary outcome were analyzed with the use of an unadjusted chi-square test. Results are presented as absolute and relative risks and 95% confidence intervals. Kaplan–Meier curves for estimated survival were compared with the use of a log-rank test. A Cox proportional-hazards regression model was used to evaluate the influence of potential confounding factors on the outcome (factors were selected if the P value in the univariate analysis was <0.20).
I just turned 14 year old 5''10-5''11 8th grade 160-70 poundsand i''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up. Can anyone help me?
I just got the bike on Friday and used it twice over the weekend so this isn't a long-term review but my initial impression is highly favorable. I am a "serious" cyclist, which is not to say I'm a professional or anything like that but I log a lot of miles on my road bike and use high-end equipment. I've always hated hooking a bike up to an indoor trainer and I've avoided that type of training for many years. I finally went in on a spinning bike and I am very impressed with the results.
Scaling the back squat for beginner-level athletes generally entails sticking to lighter loads (even bodyweight only to start) while learning proper technique. Goblet squats with a kettlebell or dumbbell can be used to practice form, but keep in mind that goblets are an anterior (front-loaded) variation and won’t directly mimic the mechanics of the back squat.
Two foot jumpers spend a lot more time on the ground during take-off than one-foot jumpers. This allows them to generate a lot of force through the muscles of the calves, quads, glutes and hips. While one-foot jumpers rely heavily on elasticity and "bounciness", two-foot jumps are more reliant on strength and power. This is one of the reasons why football players are excellent two-foot jumpers - they have really strong lower bodies!

In basketball, the ability to jump high can be pretty important, especially for layups and dunks. Thus, it’s no surprise that many people who play basketball, either professionally or just for fun, want to be able to jump higher to improve their game. Luckily, by performing certain exercises, losing weight, and perfecting your technique, you can significantly improve your vertical leap and jump higher in basketball.
slang To best someone in a spectacular fashion and/or in a way that is humiliating to them. In basketball, to "dunk on" a defender is to perform a slam dunk over them, a move often considered humiliating to the defender. The phrase is commonly used in a passive construction ("(one) got dunked on"). Here's the part of the debate where she really dunks on him by completely destroying his argument. You can't just tweet at this person and make fun of their opinion. If you really want to dunk on them, you have to correct their horrible grammar too.
Perhaps the most popular obstruction-modified dunk is the Dubble-Up. Aptly eponymous of the its pioneer—T-Dub, an American dunker hailing from Minnesota—the Dubble-Up starts with a person standing before the basket, holding the ball above their head. The dunker approaches and leaps as though their groin would soar above just above the head and their legs around the stationary person. Just prior to clearing the person, the dunker will assume control of the ball with one or both hands, guide it under a raised leg, transferring it to the appropriate hand, clearing the ball-holder, raising the ball above the horizontal plane of the rim, and finally guiding it downward through the basket. While the Dubble-Up mimics a between-the-legs dunk, Kenny Dobbs and Justin Darlington have both performed an under-both-legs variant.
All data were analyzed according to the intention-to-treat principle. Differences in the primary outcome were analyzed with the use of an unadjusted chi-square test. Results are presented as absolute and relative risks and 95% confidence intervals. Kaplan–Meier curves for estimated survival were compared with the use of a log-rank test. A Cox proportional-hazards regression model was used to evaluate the influence of potential confounding factors on the outcome (factors were selected if the P value in the univariate analysis was <0.20).
Aside from squats, the exercises below are considered some of the best bodyweight plyometrics you can do to help improve the fast-twitch muscle fibers that enable you to jump higher and run faster. When it comes to vertical jump, plyometrics are a key. A review in the "British Journal of Sports Medicine" looked at 26 research studies that tested the effects of plyometrics on vertical jumps and found that plyometrics increased vertical jump by 8 percent. Another study reported that plyometrics helped professional athletes increase their vertical leap by 23 percent, improve their agility by 8 percent, their balance by 5 percent, and their time by 0.30 seconds on the 20-meter sprint.
In the 1950s, Jim Pollard[28] and Wilt Chamberlain[29] had both dunked from the free throw line—15 feet from the basket. Chamberlain was able to dunk from the free-throw line without a running start, beginning his forward movement from within the top half of the free-throw circle.[29] This was the catalyst for the 1956 NCAA rule change which requires that a shooter maintain both feet behind the line during a free-throw attempt.[30]
Secondly, in addition to the rate of force development, the size of the force itself produces a negative feedback effect on vertical impulse, because higher forces lead to faster accelerations, which in turn reduce the time spent producing force before take-off. This is *partly* why drop jumps tend to involve higher forces, shorter ground contact times, and yet similar jump heights to countermovement jumps.
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