OT: Basketball Training Advice thread

Knighthonor · Post #1 » by **Knighthonor** » Sun Jun 30, 2013 9:25 pm

I been going to the gym after work for a few weeks now.

I am 180 pounds, 6'0
But I still can't dunk with ball in hand.

I been hitting the Cardio Circuit in the gym, making sure to do many of the standing calf lifts with that workout equipment, but I still don't see progress. I jump the same height that I did before doing all this working out.

What can I do? I am not sure which equipment is best for extended use in training for higher vert. Any advice?

Higga · Post #2 » by **Higga** » Mon Jul 1, 2013 3:12 pm

Squats. That's the best exercise to increase your explosiveness and as a result, your vert.

pancakes3 · Post #3 » by **pancakes3** » Mon Jul 1, 2013 3:54 pm

Squats, plyo boxes, hang/power cleans, leg press... anything that works your hammys, quads, and glutes. Those calf raises ain't doing squat (hah) for you.

Post #4 » by **W. Unseld** » Mon Jul 1, 2013 6:15 pm

There are a ton of vertical jump increase programs out there, most are around $40 but you can find free content on the web. They usually involve different types of jumps along with lunges and squats. My question is how old are you and are what shape are your knees in? Everyone I know that these programs have worked for is under 25, it's anecdotal evidence I know but when I tried one I kept popping my calf muscle and another buddy says he screwed up his knee. We were both over 30 when attempting it.

Wes_Tiny_Abe_ · Post #5 » by **Wes_Tiny_Abe_** » Mon Jul 1, 2013 10:20 pm

Lower the basket you are playing pick up games on to 9 feet.

hands11 · Post #6 » by **hands11** » Mon Jul 1, 2013 10:35 pm

I used to be a great leaper when I was younger. Over 34-36" if I recall correctly. Now some of that is genetic I'm sure. I was also a great sprinter. Couldn't run long distance to save my life.

One thing I think would help is.... practice jumping. :wink:

Seriously. Just get up to a wall and jump and tap as high as you can. And do it over and over.
Also do sprints. I used to ran fast just for fun. I would run to a friends house down the street. Played soccer, etc.

If you want to jump higher, I suggest jumping more. Just jump jump jump. Jump and touch your hands to your knees. And sprint. And do plenty of stretches.

Wes_Tiny_Abe_ · Post #7 » by **Wes_Tiny_Abe_** » Tue Jul 2, 2013 12:23 am

I suggest you only play against 7th and 8th graders like I used to when I was in college.

sfam · Post #8 » by **sfam** » Tue Jul 2, 2013 12:57 am

Wes_Tiny_Abe_ wrote:Lower the basket you are playing pick up games on to 9 feet.

I'd lower it to 7 feet just to be sure. :wink:

Post #9 » by **montestewart** » Tue Jul 2, 2013 3:00 am

Wes_Tiny_Abe_ wrote:Lower the basket you are playing pick up games on to 9 feet.

This is the one my little nephew uses to fine tune his highlight reel moves.

20MexicanosIn1Van · Post #10 » by **20MexicanosIn1Van** » Tue Jul 2, 2013 1:14 pm

If you're 6'0 and want to be good at basketball, I would improve my quickness with and without the ball. This can be done with ladder drills and ball-handling drills. If you simply want to be able to dunk, plyometrics, like box jumps, is the way to go. If you're having a hard time gripping the ball, the only thing you can do is improve finger strength.

dckingsfan · Post #11 » by **dckingsfan** » Tue Jul 2, 2013 1:57 pm

pancakes3 wrote:Squats, plyo boxes, hang/power cleans, leg press... anything that works your hammys, quads, and glutes. Those calf raises ain't doing squat (hah) for you.

Agreed, although I would favor plyometrics over the other exercises and make sure you do your myofascial release after that work.

Also, don't just hit cardio - you want to work on neuromuscular and anaerobic capacity work.