I just turned 14 year old 5''''10-5''''11 8th grade 165 pounds and 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 and a 48 or more by the time i''m out of high school i''ve dunked over 15 times ( in practice and alone with one hand its effortless to touch rim with both feet and easier with one but i''m also wondering how to take off when i dunk because i stutter step and i want to get my explosiveness up. And i want to be able to dunk with two hands. Can anyone help me?
When I was growing up, basketball was big in my neighborhood. Everyone wanted to be able to dunk on a regulation 10-foot high basket and, thus, everyone focused on improving their vertical jump. The progression usually went a little something like this: touch the rim, grab the rim, hang on the rim, dunk with a volleyball and, finally, dunk with a basketball!
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In the 2011 NBA contest, Los Angeles Clippers power-forward Blake Griffin completed a self-pass off of the backboard prior to elbow-hanging on the rim. A number of other variants of the elbow hang have been executed, including a lob self-pass, hanging by the arm pit,[23] a windmill,[24] and over a person.[25] Most notable are two variations which as of July 2012, have yet to be duplicated. In 2008, Canadian athlete Justin Darlington introduced an iteration aptly entitled a 'double-elbow hang', in which the player inserts both forearms through the rim and subsequently hangs on both elbows pits.[26] Circa 2009, French athlete Guy Dupuy demonstrated the ability to perform a between-the-legs elbow hang; however, Guy opted not to hang on the rim by his elbow, likely because the downward moment could have resulted in injury.[27]
In summary, although the rate of death did not differ significantly between the group of patients treated with dopamine and the group treated with norepinephrine, this study raises serious concerns about the safety of dopamine therapy, since dopamine, as compared with norepinephrine, was associated with more arrhythmias and with an increased rate of death in the subgroup of patients with cardiogenic shock.
The simplest method to measure an athlete's vertical jump is to get the athlete to reach up against a flat wall, with a flat surface under his/her feet (such as a gym floor or concrete) and record the highest point he/she can reach flat-footed (the height of this point from the ground is referred to as "standing reach"); fingertips powdered with chalk can facilitate the determination of points touched on the wall. The athlete then makes an effort to jump up with the goal of touching the highest point on the wall that he or she can reach; the athlete can perform these jumps as many times as needed. The height of the highest point the athlete touches is recorded. The difference between this height and the standing reach is the athlete's vertical jump.