A common, low-tech plyometrics method is performing box jumps, where the athlete jumps repeatedly from the floor to the top of the box and back again. By concentrating on the mechanics of the jump, directing propulsion from the balls of the feet and thrusting with an explosive extension of the legs, the ability of the athlete to land lightly and immediately return to the floor enhances motor control over the movement.
The record for the most WNBA dunks belongs to Brittney Griner. As a high school senior, she dunked 52 times in 32 games and set a single-game record of seven dunks. As a standout at Baylor University, Griner became the seventh player to dunk during a women's college basketball game and the second woman to dunk twice in a single college game. In her WNBA debut on May 27, 2013, Griner dunked twice, and as of 2014, has five WNBA dunks, including the first in a playoff game (August 25, 2014).
How do you know these will work? A little over a year ago, I was a 6′7″ HS junior, and I could almost touch rim. I decided that I wanted to dunk as soon as possible. I worked by butt off, doing these numbers or more every day (well, almost). 3 to 4 months later, I threw down my first dunk on a regulation goal (10 feet). Fast forward to today, I am a 6′8″ HS senior, and can dunk regularly (am close to doing a two handed standing dunk).
Don't do jumping exercises 7 days a week. Four or five days per week is enough. If you do it every day, you may give up after a week or two. The idea is to keep exercising for months, or years, consistently. Note that we have not organized an actual jumping program. Inside Hoops is providing exercises that should help your fitness and leaping ability.
i am 6 foot 2 inches tall, i am in the 8th grade, and i am 13 years old going on 14 in september. I discovered on May 15th that I could hang on the rim at my school with two hands by jogging about 3 steps very very slowly and jumping off both of my feet. I have dunked about 3 times before, but the last couple times I tried, I got "hung" and sent backwards but I managed to keep balance on the way down due to my height. What is my problem? Also after I attempt to dunk about 4 times in a day my shin begins to hurt. Why does this keep happening?
My early efforts were clumsy. Jumping willy-nilly as high as I could, with no regard for technique, I occasionally felt my finger graze the underside of the rim. Most times I did not. What I did feel early on was a firm self-awareness that I was a two-foot jumper (like Spud Webb, Dominique Wilkins, Vince Carter and myriad NBA Slam Dunk champions with whom I have nothing else in common athletically) as opposed to a one-foot jumper (see: Julius Erving, Clyde Drexler, Michael Jordan). This meant that my best shot at dunking would be to elevate like an outside hitter in volleyball—that is, by stepping forward with one foot, quickly planting my trailing foot next to it and then propelling myself upward off both.
Like Todd and me, Nicholson was a two-foot jumper, and he echoed what Todd had told me was another flaw in my technique: “Your next-to-last step has to be a lot bigger. That big leap forward with your right foot—your penultimate step—that’s what allows you to explode off the ground.” To demonstrate, Nicholson sent me a video of Carter’s performance at the 2000 NBA Dunk Contest, which was a bit like showing a Monet to a finger painting kindergartner and saying, “No, like this.”
Parte 1, comienza y termina con un capítulo sobre psiquiatría y la terapia de choque, los experimentos encubiertos realizados por el psiquiatra Ewen Cameron en connivencia con la CIA: cómo fue un éxito parcial en la distorsión y regresión de la personalidad original de los pacientes, pero ineficaz en el desarrollo de una nueva personalidad mejor. Se hace un paralelismo con la terapia de choque económico, incluida una digresión sobre cómo los organismos gubernamentales se aprovechan de algunas de las lecciones aprendidas para crear más eficaces técnicas de tortura. La tortura, según Klein, a menudo ha sido una herramienta esencial para las autoridades que han aplicado las reformas agresivas del mercado libre y se hace hincapié en esta afirmación a lo largo del libro. Ella sugiere que por razones históricas el movimiento de derechos humanos ha retratado a menudo la tortura sin explicar su contexto, lo que ha hecho que con frecuencia aparecen como hechos inútiles de sadismo. El segundo capítulo presenta a Milton Friedman y su Escuela de Economía de Chicago, que Klein describe como líder de un movimiento comprometido con el libre mercado con las mismas regulaciones que antes de la Gran Depresión.
Jumpsoles v5.0. The Jumpsoles are vertical jump shoes that fit onto your existing shoe. They are plyometric platforms that attach to your shoes and focuses your body weight onto your calves and train you to spring off the balls of your feet. By doing the special plyometric exercises in the video you develop fast twitch muscle fibers in your legs for explosive leaping improvement. Jumpsoles have been around for over 20 years and many players have increased their vertical jump with them. See real Jumpsoles reviews here.
Sports scientist are able to measure these ground reaction forces with a technology called force plates. These plates record the exact forces occurring during a vertical jump (or any other movement) and allow you to see how quickly athletes can produce forces, how large these forces are, and to expose potential imbalances between the left and right leg.
Increase your vertical leap. You will need the lifting power of your legs to get you in the air and up to the basket. Building a regimen of leg workouts that will increase the fast-twitch strength and the flexibility of your leg muscles can help you add inches to your vertical leap, getting you that much closer to the rim. A good regimen to get started with might include:
In the 2008 Sprite Rising Star's Slam Dunk Contest Dwight Howard performed the "Superman" dunk. He donned a Superman outfit as Orlando Magic guard Jameer Nelson tied a cape around his shoulders. Nelson alley-ooped the basketball as Howard jumped from within the key side of the free throw circle line, caught the ball, and threw it through the rim. This dunk is somewhat controversial, as his hand was not over as well as on a vertical plane to the rim. Some insist that it should in fact be considered a dunk because the ball was thrust downward into the basket, meeting the basic definition of the dunk.
In the past, it has been possible for players to dunk a basketball and pull the rim down so hard that the glass backboard shatters, either around the rim itself or, at times, shattering the entire backboard, or the entire goal standard fails. Reinforced backboards and breakaway rims have minimized this at the college and professional levels, but it still happens at lower levels.
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I met Janik at Velocity Sports Performance in Manhattan, where he trains clients. Janik was so handsome and well built he looked like an X-Men character. We talked about my athletic background and what I needed to do in order to dunk in ten weeks. He assigned me a three-days-a-week program that would improve my explosiveness and overall leg strength and told me to check back in three weeks to adjust it. "If you follow the program and your intensity level is high," he said, "I guarantee you’ll dunk again."
Jumping Rope – A skipping rope is the only piece of equipment involved in the program. If you don’t have one a piece of rope will do just ﬁne. If you don’t have a piece of rope either jumping up and down on the spot without much bending in the knees will achieve a similar result. Jumping rope involves holding a rope with both hands and swinging it around your body continuously.