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.
Unfortunately, I’m not the 6' 7" son of a Hall of Famer, so I had to resort to desperate devices—like Hennessy, an infamous and inexpensive cognac that, according to one of the two NBA players who recommended it to me, “will give you that Yah! That bounce. That little bit of meanness you need.” The little minibar-sized bottle that I downed 30 minutes into an intense session of dunk attempts on a sweltering day last summer, had no effect other than scorching my esophagus, giving me a headache and releasing from my pores an aura that, as my six-year-old put it that evening, “smells like medicine.”
High pulls can also be done using a dumbbell or kettlebell,. When doing so, position the weight between your feet and pull with one arm at a time (switching arms halfway through the set). A trap bar (aka, hex bar) is also an option, particularly for individuals who have a hard time keeping the lower back flat; the trap bar allows the hands to be positioned behind the shins to help pull the shoulders back.
The vertical jump is defined as the highest point that the athlete can touch from a standing jump, less the height that the athlete can touch from a standing position. The measurement of the jump is flawed if the athlete is permitted to take one or more steps before jumping, as the athlete will convert some of the energy developed in the step taken into the force of propulsion that generates upward lift. Basketball has numerous legends and other urban myths concerning the seemingly superhuman leaping ability attributed to certain players; one such player, former University of Louisville star Darrell "Dr. Dunkenstein" Griffith, was reputed to possess a 42 in (1 m) vertical leap. It is likely that the average National Basketball Association player 6 ft 6 in (1.97 m) or shorter has a vertical leap of between 25 and 30 in (0.63 and 0.75 m); taller and heavier players will usually not be able to jump as high.
Thus, dopamine and norepinephrine may have different effects on the kidney, the splanchnic region, and the pituitary axis, but the clinical implications of these differences are still uncertain. Consensus guidelines and expert recommendations suggest that either agent may be used as a first-choice vasopressor in patients with shock.6-8 However, observational studies have shown that the administration of dopamine may be associated with rates of death that are higher than those associated with the administration of norepinephrine.3,9,10 The Sepsis Occurrence in Acutely Ill Patients (SOAP) study,3 which involved 1058 patients who were in shock, showed that administration of dopamine was an independent risk factor for death in the intensive care unit (ICU). In a meta-analysis,11 only three randomized studies, with a total of just 62 patients, were identified that compared the effects of dopamine and norepinephrine in patients with septic shock. The lack of data from clinical trials in the face of growing observational evidence that norepinephrine may be associated with better outcomes called for a randomized, controlled trial. Our study was designed to evaluate whether the choice of norepinephrine over dopamine as the first-line vasopressor agent could reduce the rate of death among patients in shock.
Because of the possible combinations of starting and finishing hands, and raised-legs, there are many variations on the basic under-the-legs dunk—more so than any other. For example, in a 1997 French Dunk contest, Dali Taamallah leapt with his right leg while controlling the ball with his left hand, and once airborne he transferred the ball from his left hand, underneath his right leg to his right hand before completing the dunk. NBA star Jason Richardson has also pioneered several notable variations of the between-the-legs including a lob-pass to himself and a pass off of the backboard to himself. Independent athlete Shane 'Slam' Wise introduced a cuffed-cradle of the ball prior to initiating the under the leg transfer and finishing with two-hands. While a number of players have finished the dunk using one- or two-hands with their backs to the rim, perhaps the most renowned variant of the dunk is the combination with a 360°, or simply stated: a 360-between-the-legs. Due to the athleticism and hang-time required, the dunk is a crowd favorite and is heralded by players as the preeminent of all dunks.
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).
The force-velocity profile can be described by three elements: (1) maximum strength, (2) maximum velocity, and (3) the slope of the force-velocity gradient, because this is what determines whether the balance between force and velocity is optimal at the desired speed for force production. Each of these factors is an independent predictor of vertical jump height.
There are a number of variations on the windmill, the most common being the aforementioned one- or two-hand variants. In these cases, the windmill motion may be performed with the previously discussed one-arm technique and finished with one- or two-hands, or the player may control the ball with two hands, with both arms performing the windmill motion, finishing with one or both hands. Additionally, the ball may be cuffed between the hand and the forearm—generally with the dominant hand. The cuff technique provides better ball security, allowing for a faster windmill motion and increased force exerted on the basket at finish, with either one or both hands. Using the cuffing method, players are also afforded the opportunity of performing the windmill motion towards the front (counterclockwise), a technique exploited by French athlete Kadour Ziani when he pioneered his trademark double-windmill.
Whether the result of a 180° spin or body angle at takeoff, the double clutch is generally performed with the player's back toward the rim. While this orientation is rather conducive to the double clutch motion, Spud Webb was known to perform the dunk while facing the basket. Additionally, Kenny "Sky" Walker, Tracy McGrady—in the 1989 and 2000 NBA Contests, respectively—and others, have performed 360° variation of the double clutch (McGrady completed a lob self-pass before the dunk). Circa 2007, independent slam dunker T-Dub performed the double clutch with a 540° spin which he concluded by hanging on the rim.
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.
But you know what? Because these help with your jumping, you will become an amazing rebounder, blocker, and, well, dunker! In 2016, according to MaxPreps, I was 14 in the country in average blocks per game (National Basketball (2016-17) Blocks Stat Leaders, I’m 14th ;P). I had two triple-doubles. No, not points, rebounds, and assists, but points, rebounds, and BLOCKS.
Perform the routine every second day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts in the program. Also, during this program you will be taking one week off between each phase to let your body completely recover. You need to give your muscles time to fully repair in order to grow stronger and more explosive.