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.
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.[9]
En 2018 la Radio Televisión Suiza invitó al colectivo Bande à part, que integran los cuatro reputados cineastas Ursula Meier, Lionel Baier, Frédéric Mermoud y Jean-Stéphane Bron, a llevar a la ficción un suceso que les hubiese marcado profundamente. El resultado es esta mini-serie antológica que retrata cuatro crímenes atroces que conmocionaron a la sociedad suiza, sobre todo por la implicación en ellos de niños y adolescentes. 
I am 5''11 with a 43 inch vertical I am a freshman and I play on the varsity team as a point gaurd I can do 360''s and now a 540 I want to tell you how I can dunk all I did was watch Vince carter and watch the motion he does and I did the same motion and I never thought I could dunk until the beginning year of 8th grade now I am a freshman posterizing 11 and 12th graders.
For smaller guys much of the problem, and one I struggled with, is managing the ball. Like most guys my size I can palm a basketball if a grab it carefully, but realistically it isn’t going to happen without a little concentrated effort. Some of those big guys can make a basketball look like a volleyball, and they have no trouble getting hold of it and shoving it over the rim.

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IMPORTANT NOTE: Feb 2, 2019 - I am currently updating the site to have all the articles on the same format and also shooting new HD videos of the exercises in the library. For the duration of the this update I am selling Game Changers at an 80% discount (YES YOUR READ THAT RIGHT - 80% OFF the regular price). Instead of paying $47 you can pick up a copy of just $9. But hurry - this offer will be gone once I finish the updates.
The back squat and jump squat are the two most commonly-used strength training exercises for increasing vertical jump height. The back squat is clearly more effective for improving maximum force, while the jump squat can be used to shift the force-velocity gradient towards a more “velocity-oriented” profile when required. In addition, the jump squat has the secondary benefit of training force production right through until the muscles are contracting at short lengths, because of its longer acceleration phase. Even so, it is unclear whether squat variations are optimal for improving vertical jump height, because the center of mass is in a different place from in the vertical jump.
For one-footed jumpers, the ball is generally transferred to the non-dominant hand just before or upon take-off; for two-footers, this transfer is often delayed for milliseconds as both hands control the ball to prevent dropping it. Once airborne, the dunker generally transfers the ball from non-dominant to dominant hand beneath a raised leg. Finally, the ball is brought upwards by the dominant hand and slammed through the rim.

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At pickup the next night, buoyed by the previous day’s accomplishment, I found a regulation ball that had good grip, one I could palm, and in between games, when no one was looking, I dunked for the first time in eleven years. If some dunks are described as thunderous, this one could be best described as a gentle fart in the breeze. But a dunk’s a dunk—and I had dunked.
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During the takeoff an athlete generates forces that ultimately result in a vertical velocity high enough to leave the ground. We have shown before, that this vertical velocity reaches 0 at the peak of the jump, and it is easy to show that the velocity is exactly the same during landing as it was during takeoff (but directed in the opposite direction).
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.
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.[2] A good regimen to get started with might include:
Thank you very much for your sharing this information. I am excited to start working on your recommendations immediately. The information seems very clear and easy to follow. I like the available links, and the fact that I can use this product on my Kindle, although I am used my PC to view. The book is brief and not full of wordy marketing fluffy verbiage.

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?
Before you take on these vertical jump exercises, spend a few minutes looking over the plyometric section of our website. When you increase your vertical jump, you’re actually altering the nature of your muscle fibers, and our plyometric articles can explain how this works. Meanwhile, keep working on strength-building exercises for your quads, glutes and hips, and remember to keep an eye on any hesitation between your jumps.  

Start on a lower hoop and practice on that, just to get the feel of dunking. Jump height is one thing, but you would be surprised at the number of people that find it hard just to slam the ball into the basket, even if they are high enough. Make sure the hoop is high enough for you to only touch the rim. Different jumping styles and distances from the basket can change your vertical drastically and could be the difference between a rim-block and a slam. Keep progressing and eventually you will see results. Good luck!
El Premio Nobel y ex economista jefe del Banco Mundial, Joseph Stiglitz, escribió una reseña de La doctrina del shock para el New York Times, llamando al paralelismo entre la terapia de choque económico y los experimentos psicológicos realizados por Ewen Cameron "sobredramático y poco convincente" y afirmando que " Klein no es una académica y no puede ser juzgada como tal. Hay muchos lugares en su libro donde se simplifica en exceso." Sin embargo afirma que "la cuestión en contra de estas políticas es aún más fuerte que la que Klein hace" y que el libro contiene "una rica descripción de las maquinaciones políticas necesarias para obligar a desagradables políticas económicas en los países en resistencia."2​ Paul B. Farrell del Dow Jones Business News afirmó que "hay que leer lo que puede ser el libro más importante sobre la economía en el siglo 21".3​ John Gray escribió en The Guardian: "Hay muy pocos libros que realmente nos ayudan a comprender el presente. La doctrina del shock es uno de esos libros."4​ William S. Kowinski del San Francisco Chronicle escribió: "Klein podría haber revelado la narrativa de nuestro tiempo",5​ y fue nombrado uno de los mejores libros de 2007 por el Village Voice, Publishers Weekly,6​ The Observer,7​ y Seattle.8​ El irlandés Times describe los argumentos de Klein como "peso" junto a los informes del Dr. Tom Clonan: "sistemáticamente y con calma se muestra al lector" la forma en que los neoconservadores estaban íntimamente ligadas a los eventos sísmicos que "dieron lugar a la pérdida de millones de vidas". Cerca del final de la revisión del Dr. Clonan, ofrece una síntesis de que el argumento central de Klein es que el proyecto neoconservador no se trata de "la implantación de la democracia", sino una receta represiva por la maximización del beneficio global para una pequeña élite. "Los neoconservadores ven como ideal la proporción de super-ricos/pobres permanentemente ligada a una súper clase de oligarcas empresariales y sus compinches políticos que son el 20%". El 80% restante sería la población del mundo, los pobres "desechables", que subsisten en la "miseria planificada", que no pueden pagar una vivienda adecuada, la educación o la asistencia sanitaria privatizada.9​
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.
This is a high quality gear set for the next generation recoil shock series.  They only use one gear set through out the entire range, so this will fit all NEXT gen guns. This is a extremely well made piece of kit, This is possibly one of the strongest gear sets on the market, i would say the main benefit over other gear sets is its tuning option, you can by it in both single torque which is a little over the standard gear ratio and the double torque which is a lot over the standard ratio. Both provide increased torque up on the gun ie less effort to turn the spring, which in turn gives you increased battery life and and faster trigger response, sacrificing a little ROF. Although technically they should see a decrease in ROF because of the ratio, ive actually seen increases in ROF because of how efficient these gears are and because they are balanced.  Expensive gears but a very awesome piece of kit if these where cheaper they would no doubt be in ever ones guns.. no exceptions.

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]
Air ball Alley-oop Assist Backboard shattering Ball hog Block Buzzer beater Cherry picking Dribble Crossover Dunk Euro step Fadeaway Fast break Fly Flop Jump shot Layup Finger roll Field goal Four-point play Free throw Hook shot Moves Pick and roll Positions Posterized Playbook Rebound Point Screen Back screen Slashing Steal Three-pointer Three-point play Uncontested shot
Janik was available by text whenever I needed him, like my very own dunk training app. The important thing, he said, was to work out hard and smart. When my knees or back were sore, he advised lowering the weight for a few sessions and eliminating depth jumps. "Listen to your body," he told me. And I did: I took a day off here or there if I needed it; I added more weight when I felt good. When, after five weeks, I started to worry that I wasn’t going to dunk again, he kept me motivated. "Leg strength is the key. Squat deep. Ass to grass," he told me, unsympathetic to the known fact that squats are fucking terrible.
The slam dunk is usually the highest percentage shot and a crowd-pleaser. Thus, the maneuver is often extracted from the basketball game and showcased in slam dunk contests such as the NBA Slam Dunk Contest held during the annual NBA All-Star Weekend. The first incarnation of the NBA Slam Dunk Contest was held during the half-time of the 1976 American Basketball Association All-Star Game.
Mr Shaqy - your goal to dunk is good.... but, I want you to think about this.... watch some high school games and tell me how many dunks you see compared to a really good shooter especially from the arc. You have 3 more years of Middle School and there is lot more of your game to work on than just dunks.... good defense, good inside game at your height.... ball handling, passing and mid range shots..... 3s if you can do that.
I am 5''11 with a 43 inch vertical I am a freshman and I play on the varsity team as a point gaurd I can do 360''s and now a 540 I want to tell you how I can dunk all I did was watch Vince carter and watch the motion he does and I did the same motion and I never thought I could dunk until the beginning year of 8th grade now I am a freshman posterizing 11 and 12th graders.
Hi I'm 14 years old and 6 foot 4 I can dunk but not really good like I need more air so that I can dunk better and I'm trying to get my vertical jump up to 5 feet my vertical you probably will say that's crazy but it's possible a really love it that a 13 year old can dunk but I want to do something amazing and that is to be better that micheal Jordan and I will succeed thank you so much hope you see me in the NBA .
Shock and Vibration is archived in Portico, which provides permanent archiving for electronic scholarly journals, as well as via the LOCKSS initiative. It operates a fully open access publishing model which allows open global access to its published content. This model is supported through Article Processing Charges. For more information on Article Processing charges in general, click here.
Nothing generates more excitement in a basketball game than watching the creativity and athleticism of a player flying through the air and finishing with a slam dunk. It can single-handedly change the dynamic of the game and turn a regular player into a star. Although it helps to be tall or have a natural leaping ability, short people can develop the skills required to perform this amazing athletic feat with proper training and technique.
7. Antman EM, Anbe DT, Armstrong PW, et al. ACC/AHA guidelines for the management of patients with ST-elevation myocardial infarction: a report of the American College of Cardiology/American Heart Association Task Force on Practice Guidelines (Committee to Revise the 1999 Guidelines for the Management of Patients with Acute Myocardial Infarction). Circulation 2004;110:e82-e292[Erratum, Circulation 2005;111:2013-4, 2007;115(15):e411.]
Dunking was banned in the NCAA from 1967 to 1976. Many people have attributed this to the dominance of the then-college phenomenon Lew Alcindor (now known as Kareem Abdul-Jabbar); the no-dunking rule is sometimes referred to as the "Lew Alcindor rule."[3][4] Many others have also attributed the ban as having racial motivations, as at the time most of the prominent dunkers in college basketball were African-American, and the ban took place less than a year after a Texas Western team with an all-black starting lineup beat an all-white Kentucky team to win the national championship.[5] Under head coach Guy Lewis, Houston (with Elvin Hayes) made considerable use of the "stuff" shot on their way to the Final Four in 1967.[6]

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.
When an individual has a force-velocity gradient angled such that force is too high and velocity is too low, they benefit most from high-velocity strength training exercises with light loads. Conversely, when an individual has a force-velocity gradient angled such that force is too low and velocity is too high, they benefit most from low-velocity strength training exercises with heavy loads. Often, individuals with a long history of heavy strength training display profiles that are not ideal for vertical jumping, because their force is too high, and their velocity is too low, so they need to focus on high-velocity strength training.
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