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Increasing Verticle Jump

Browner389 Posts: 4 Joined: 2006/03/20	2006/03/21, 12:04 AM I am 5'11 and I am two handing the rim with ease, but I can't seem to get that extra umph to be able to dunk the ball. Anyone got any good tips or excerises that would help me accomplish one of my life long dreams?
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/03/21, 12:44 AM Flubber. On a serious note though, there are certain exercises that will aid you in your vertical. Menace or wrestler will probably come along and fill you in. Not my area., although I would tend to think leg/calf exercises would be beneficial. Also may want to try a search at the bottom of the page, seems like there was a thread on this not too long ago. -------------- Hungry and mean!
Browner389 Posts: 4 Joined: 2006/03/20	2006/03/21, 12:48 AM Thank you mojo. I am new to this site, so I am still not familiar with everything yet. Any advice from anyone would be greatly appreciated!
Mojo_67 Posts: 1,299 Joined: 2003/09/23	2006/03/21, 01:01 AM Yeah, I know there are specific exercises for the legs/calves that are better than others but I'll leave it to those guys to fill you in on what's best, just not my area, don't want to mislead you. Be patient, they'll answer. -------------- Hungry and mean!
	2006/03/21, 04:10 AM check out powerlifting thread there's a lot of advice.....there are a couple posts in the last 20-30 with 'vertical' in the title... generally you want to focus on olympic lifts, squats, deadlifts,plyometric exercises...etc you need to train the posterior chain(lower back, glutes, hamstrings, hips)....training calves will also slightly boost your vert... check out Joe Defranco's site and his articles on improving vertical....
wrestler125 Posts: 4,619 Joined: 2004/01/27	2006/03/21, 10:14 AM Powerlifting forum would be the place to check this. If you have any specific questions we'll be more than happy to answer them, but the basics have been covered and recovered. As for "tips", you can prob get at least 2 inches just by staticly stretching your hip flexors for a few sets prior to your test. Calves may account for 10 % of your vertical. I doubt it is even that much. The rest of your posterior chain will account for another 80%. And you will see faster gains in the larger muscles. -------------- Iron and chalk. Pain is only temporary, it is in your mind. If you can still walk, then you can still run.
vikings1 Posts: 22 Joined: 2006/03/30	2006/03/30, 01:05 PM Browner I cant believe no one stressed to concentrate on your abs. I am 4 yrs out of highschool now and used to be really big into volleyball. I can assure you if you put more time into ab workouts you will see an increase in your vertical jump. Another thing besides the weights is the obvious! Jump. There are numerous jump training programs you can go on to make HUGE gains on your vertical jump. I did them in highschool. I lost the program otherwise i would have scanned it and sent it over for you. Really if you want to be throwing down some huge dunks i would suggest talking to a volleyball coach and ask them for a program . Hope i was a help.