Squats – start with the bar behind your neck, resting on your shoulders and make sure you’re standing with your feet shoulder width apart. From this position, slowly lower your body by bending at your knees. You’ll go all the way down until you’re in a deep squat and holding that position for two seconds. Then you can slowly rise back up to your starting position. Make sure you keep your back straight and you’re bending at your knees.
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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.


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.

Step 3. Jump as high as you can while flinging your arms forward and overhead. When you leave your feet, only reach up with one arm; you’ll be able to reach a higher point this way versus reaching with both arms. Land softly with a slight knee bend, being careful not to let your knees cave inward. Drive them outward as you did when preparing to jump in the first place.

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.

With less than 2 minutes remaining, and the Grizzlies leading, 72-70, Pistons power forward Henry Ellenson appeared to have an easy dunk to tie the game. — Vince Ellis, Detroit Free Press, "Jaren Jackson Jr.'s weary Sunday caps fabulous NBA Summer League week," 9 July 2018 The high-energy guy in Game 1 was JaVale McGee, who scored a couple of times but also had a wide-open dunk blocked by the rim. — Bruce Jenkins, SFChronicle.com, "It was a grim scene inside the Cavs’ locker room after Game 1 loss to Warriors," 1 June 2018 When Bleacher Report posted a photo on Instagram about Wade wanting LeBron to sign a photo of their iconic pass and dunk in Miami, Chalmers chimed in on the comment section and took credit for the play. — Andrew Joseph, For The Win, "Mario Chalmers got busted after taking credit for iconic Wade-LeBron play," 22 May 2018 The game opened with George Hill having two dunks for the Cavs in the first three minutes. — Terry Pluto, cleveland.com, "Cleveland Cavaliers sweeping victory reason to be excited -- Terry Pluto (photos)," 7 May 2018 Insider: Why a graduate transfer makes sense for Archie Miller, IU basketball His top highlight of the night was a dunk in the second half that rattled the rim. — Dakota Crawford, Indianapolis Star, "Romeo Langford gets McDonald's All American Game viewers fired up with highlight plays," 28 Mar. 2018 There was still 2:41 left in the first quarter when Poly sophomore forward Justin Lewis had a rim-rattling dunk in the No. 4 Engineers’ Class 3A state semifinal against Stephen Decatur on Thursday night. — Glenn Graham, baltimoresun.com, "Record-setting Mims leads No. 4 Poly past Stephen Decatur, 63-46, and into 3A state title game," 9 Mar. 2018 At the center of it all was Wooten, who matched a career-high in blocks, had several highlight-worthy dunks and jumped completely over Payton Pritchard at one point pursuing another block. — Tyson Alger, OregonLive.com, "Kenny Wooten and Troy Brown spark dramatic turnaround in Oregon's win over Washington," 8 Feb. 2018 McDaniels flashed across the baseline, collected Watson’s pass and hammered home a dunk in the 85-49 final at Viejas Arena. — Bryce Miller, sandiegouniontribune.com, "Aztecs season has chance to be defined by unflappable freshman McDaniels," 9 Jan. 2018
In fact, if you are a very short player and can barely reach the net when you jump you should probably put the dream of dunking the ball out of your mind. Better to spend time working on your layups and ball-handling skills. You can still lift weights and do all the other things to increase your vertical leap, and you can still be a very effective player.
This calculator tells you how much you need to jump to dunk a basketball. It will also give you an estimated force required to jump that high. The more you bent your knees the less force you'll need but you will need a lot of energy to take you from that position to the top. You can increase your vertical by training your legs to be able to deliver that much force.
About 100 yards away from this 9' 10" breakaway rim (which came to sound, each time I grabbed and released it, like someone closing the metal baby gate at the top of our stairs) was a brown, oxidized, immobile 9' 1" version, a hand-ruining iron maiden where, in front of the occasional puzzled onlooker, I practiced (and practiced) the timing and the hand and wrist work required to dunk. I knew early on that my regulation dunk, if it ever came to pass, would have to come from a lob of some sort—a bounce to myself, either off the blacktop or underhanded off the backboard—after which I would hypothetically control the ball with one hand just long enough to flush it. Mastering the placement and the delicate timing of such lobs would prove to be a quixotic pursuit in and of itself. But it was necessary, not just because of my hand size (7 ¾ inches) but also because I needed to keep my arms free so I could swing them at takeoff, adding much-needed lift to my leap.
The vertical jump is one of the most explosive physical movements executed in sport. In a number of sports, the higher the athlete is able to jump, the greater the prospects of success in that discipline. Basketball and volleyball are the two most prominent examples of sports where that correlation is plain. The jumping ability of an athlete is also an indicator of overall athletic ability, as there is a clear relationship between the ability to jump and the running speed that the athlete will develop over short distances. The National Football League, where prospective players are subjected to various physical tests, requires every player to be tested for both vertical leaps and 40-yd (37 m) sprints, irrespective of the position played.

My quest to dunk started poorly. The main problem was that I could only do about half of the very long list of ercises the Jump Manual instructed at the crowded and inadequate YMCA near my place. The basketball court—the only space big enough to do some of the drills—was always occupied with classes. The Strength Shoes, meanwhile, were so absurd that I was too embarrassed to wear them in front of other gym-goers. I used them only a handful of times, in an empty stairwell on the top floor of the gym.
High Reach Jumps – with your feet shoulder width apart, bend down into a comfortable squat position and then jump up as high as you can reaching for the sky! This drill is great to do under the basketball goal or near a wall so you can have a visual of how high you’re jumping – or how low you jump once you start getting tired. Try to reach the same height through all your reps.

This calculator tells you how much you need to jump to dunk a basketball. It will also give you an estimated force required to jump that high. The more you bent your knees the less force you'll need but you will need a lot of energy to take you from that position to the top. You can increase your vertical by training your legs to be able to deliver that much force.


To begin, go up without a ball first. This will give you a great idea of where you’re at and just how close you are to being able to dunk. For beginners, you should focus on dunking with one hand. Your other hand should stay by your side to balance your body while you’re in the air. The two-handed dunk is awesome, but is surprisingly more of an advance dunk and should be an approach you build up to as you work on your dunking.

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The way Arthur J. Daley and the other spectators at the Y felt when Fortenberry dunked—that’s how fans at the Oakland Arena felt on Feb. 12, 2000, when Vince Carter shoved his forearm into the rim and swung there by his elbow. What only the initiated noticed about Carter’s dunk was that if you froze him during his approach, he looked like Bob Beamon. Carter long-jumped some 12 feet, right foot leading the way, before landing for a nanosecond and blasting off into his two-footed ascent.
Stand on the bottom step of a flight of stairs holding the railing on either side. Place the balls of your feet on the stair with your heels hanging off the edge. Slowly raise your heels as high as you can, and hold for two seconds. Slowly lower your heels below your toe level, and hold for two seconds. Repeat calf raises exercise 20 times for three sets with a 1-minute break between each set.
So, you are probably wondering what the difference is right? Well, the first big difference is in the look. If you want to look the best while doing your jump shoes the Jump 99 will be one complete unit that will look better than the Jumpsoles. Now that doesn't have anything to do with jumping higher but we know players care about how they look when training so that is an advantage for the Jump 99 shoe.
Which is why, on April 1, 2014, I dedicated myself to dunking a basketball for the first time. So that I could live it, breathe it, perhaps take a crack at it with my pen. I had tossed this idea around for years, realizing with each passing birthday that my chances of success were dimming. However, on that April Fool’s Day (a coincidence) I spent three hours on the court and at the gym, with a promise to myself to return several times each week until I threw one down like Gerald Green. Or at least like Litterial Green, who played in 148 NBA games between 1992 and ’99, and who, like me, was born in the early ’70s, stands 6'1", 185 pounds and is at no risk of having dunker carved into his epitaph.
The dose was determined according to the patient's body weight. Doses of dopamine could be increased or decreased by 2 μg per kilogram per minute and doses of norepinephrine by 0.02 μg per kilogram per minute (or more in emergency cases) (see Figure 1 and Figure 2 in the Supplementary Appendix, available with the full text of this article at NEJM.org). An example of the dose-escalation table is provided in Table 1 in the Supplementary Appendix. The target blood pressure was determined by the doctor in charge for each individual patient. If the patient was still hypotensive after the maximum dose of either agent had been administered (20 μg per kilogram per minute for dopamine or 0.19 μg per kilogram per minute for norepinephrine — doses that have been shown to have similar effects on mean arterial blood pressure12,13), open-label norepinephrine was added. The dose of 20 μg per kilogram per minute for dopamine was selected as the maximal dose because this upper limit was the standard of care in the participating ICUs, in line with expert recommendations14 and international guidelines.15
In this multicenter, randomized trial, we assigned patients with shock to receive either dopamine or norepinephrine as first-line vasopressor therapy to restore and maintain blood pressure. When blood pressure could not be maintained with a dose of 20 μg per kilogram of body weight per minute for dopamine or a dose of 0.19 μg per kilogram per minute for norepinephrine, open-label norepinephrine, epinephrine, or vasopressin could be added. The primary outcome was the rate of death at 28 days after randomization; secondary end points included the number of days without need for organ support and the occurrence of adverse events.
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Athletes often do depth jumps with two plyo boxes: one to step off of and another to jump onto. Essentially, it’s a depth jump into a box jump. When doing this variation, make sure to leave enough room between the boxes to allow you to land and jump safely (3–5 feet between boxes should work). To advance within this progression, increase the height of the second box gradually as you develop more strength and power.
This phase begins with the athlete at the bottom of the jump, just as he begins exploding upwards towards the takeoff. The force-time graph shows that the athlete reaches peak forces shortly after reaching the lowest point of the jump. He then further accelerates until his feet leave the ground and there are no more ground reaction forces measurable.
Other binary end points were analyzed with the use of chi-square tests, and continuous variables were compared by means of an unpaired Student's t-test or a Wilcoxon rank-sum test, as appropriate, with the use of SPSS software, version 13.0 (SPSS). All reported P values are two-sided and have not been adjusted for multiple testing. The study statistician and investigators remained unaware of the patients' treatment assignments while they performed the final analyses.
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.
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.
Dunking became a game again. After my closest misses I’d hop around and swear like a golfer whose playoff putt had lipped out. These outbursts were no longer harsh self-admonitions but celebrations of my progress, acknowledgements that I was getting tantalizingly close. I could feel my legs gaining in bounciness. I could feel my hips, quads and calves learning to fire simultaneously. My original lobber returned to the scene and suggested I try dunking in the morning instead of the evening, when the batteries in our old bodies are as low as the ones in our phones. I added this sage advice to the long list of micro­details “that help you steal inches,” as Todd had phrased it months earlier. “A quarter inch here, a half inch there.”
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.
Many models have been constructed to identify the most important muscles in the vertical jump, with some conflicting results. Some have suggested that movement is governed by the gluteus maximus and quadriceps, while others have proposed that the hamstrings, quadriceps, and calf muscles are key. Importantly, no model has yet explored the role of the adductor magnus, which is the primary hip extensor in the barbell squat. This is relevant, as many studies have found that the squat is an ideal exercise for improving jump height, and maximum back squat strength is closely associated with vertical jump performance among athletes.
Dunking isn't for everybody, but many men at least have a chance at pulling it off. Even so, it depends on a lot of variables for those on the fringe. Many guys have excess weight that keep them grounded. Some days your legs just aren't up to it. Other days, you don't have the right shoes on, or a certain basketball is hard to grip, or a past injury is hampering you. Little things like that can keep you from basketball glory when you're oh-so-close to throwing down.
Resident Evil 2: DualShock Ver., known as Biohazard 2 DualShock Ver. (バイオハザード2:デュアルショックバージョン Baiohazādo Tsū: De~yuarushokkubājon?) in Japan, As the title suggests, is a second expanded version of Resident Evil 2 that became the base of other subsequent versions/ports of the game. The game was modified to incorporate support for the vibration function and analog control of the PlayStation DualShock controller.

Then, in terms of exercises, you really need to get your whole body stronger. You need to improve your core, and obviously you need to improve your legs. So someone who is interested in jumping higher will find themselves doing a lot of squats. And I would suggest that if someone just started this, they could do a lot of squat exercises without even going to the gym or even bearing weight. You know, get up in their office cubicle and do ten squats. Three sets of ten reps of squats is a good workout.

Before takeoff, or at the onset of the jump, the ball is brought to the abdomen and then the windmill motion is started by moving the ball below the waist according to the length of the player's fully extended arm. Then following the rotation of the outstretch arm, the ball is moved in a circular motion, typically moving from the front towards the back, and then slammed through the rim (from the profile view of a player facing the basket, the windmill motion most generally appears clockwise). Although, due to momentum, many players are unable to palm the ball through the entire windmill motion, the dunk is often completed with one-hand as centripetal force allows the player to guide the ball with only their dunking hand. In some instances sticky resins or powders may be applied to the palm, these are thought to improve grip and prevent loss of possession.[11] Amongst players, subtle variations in the direction of the windmill depend on bodily orientation at takeoff and also jumping style (one-foot or two-feet) in relation to dominant hand.
On the basis of the results of the SOAP study,3 which showed a rate of death of 43% among patients receiving dopamine and a rate of 36% among patients receiving norepinephrine, we estimated that with 765 patients in each group, the study would have 80% power to show a 15% relative difference in the rate of death at 28 days, at a two-sided alpha level of 0.05.
procedure (see also variations below): the athlete stands side on to a wall and reaches up with the hand closest to the wall. Keeping the feet flat on the ground, the point of the fingertips is marked or recorded. This is called the standing reach height. The athlete then stands away from the wall, and leaps vertically as high as possible using both arms and legs to assist in projecting the body upwards. The jumping technique can or cannot use a countermovement (see vertical jump technique). Attempt to touch the wall at the highest point of the jump. The difference in distance between the standing reach height and the jump height is the score. The best of three attempts is recorded.
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