I'm 184cm tall, and i used to play basketball with my fren often in school...

But my fren 178cm one managed to slamdunk...
yet i cant even grab the basketball ring.. T__T
They say my leg muscle not enough...

I just bought one ankle weight to train my leg muscle..

Any other alternative for me to jump higher and increase my leg muscle?
I really want to grab basketball ring by this june....

just around 2.5inch more for me to reach the ring....

try frog jump everyday....5 round around da basketball court...

Hope this will helps, just train every two days... in door and outdoor

or follow this website

http://www.performbetter.com/catalog/matri...clePlyometrics2




This post has been edited by monkeez: Apr 11 2010, 07:44 PM


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i wear 4.5kg ankle weight and frogjump 50 times. 3 times a day...

This post has been edited by danny94: Apr 11 2010, 07:44 PM

lol im 175.5cm I can touch the rim sometimes before my weight gain. now 80kg can't touch liao, 1-2inch more.

I suggest you do squats, helped me to jump higher. Ankle weights is not so helpful, can cause injury too.

Train your hamstrings, quads the most, and don't over train your calf muscles, they don't do that much compared to hamstring (1 leg jumper) or quads (for 2 leg jumpers)in jumping. Don't just train 1 leg part, can cause imbalance and injury, train both together with the squat.

Another thing that might help is to correct your jumping posture, and be confident.

Current Standing vertical jump is 59-60cm, running is 65cm+/- (Bilateral jumper). Vertical reach is 233cm with shoes....

This post has been edited by JackX: Apr 11 2010, 07:51 PM

can tell me how many times i should do it in a day? like 30times for 3 round perday..

2-3 times a week would do...

http://www.bodybuilding.com/fun/wotw105.htm

Squat heavy, low repetition not high rep with ***** weights. That way, you can develop more strength for jumping. Look at those Olympics squatters, they jump heavier than average NBA players.

PS: Don't ignore the upper body, try to develop overall strength. Recommend you do the 5x5 program (google it up).

For legs, try search these exercises : Lunges, stiff leg deadlift, squat, leg press, hamstring curl, calf raise etc.

strength training + plyometrics (as mentioned by previous poster) would dramatically increase your vertical jump.

Had a 75cm+/- vertical jump at one point from a pathetic 25cm vertical jump. Took over 1 year+ to train. Now all the lards have come to haunt me, so back to 65cm+/-. Still ain't too bad for someone with 24% body fat level haha.

This post has been edited by JackX: Apr 11 2010, 09:14 PM

Squat to build your quads.

184cm... u really tall... I'm 160cm only... really sad with my height

Height is no problem, but an added advantage of course

My college one guy only about 160cm, he can grab the rim easily.

Most amazing is those africans, 175-180cm dude just jump from standstill, WEARING JEANS and he can grab the rim with 2 hands.

Some people are just born with different amount of fast twitch fibres.

This post has been edited by JackX: Apr 11 2010, 10:29 PM

I believe lots of stretching would help too. Muscle flexibility.