Have been watching vids where 169cm guys dunking on 10foot rims where they underwent special legs training in the gym. Any of u guys tried training legs for higher jumps before? Here's one of the vids i watched.

http://www.youtube.com/watch?v=DopCAM0NmG8

This post has been edited by TrutHatHand: Feb 21 2011, 11:51 AM

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This post has been edited by hoxy: Jun 13 2012, 09:02 PM

lets say i wanna do some simple plyo routine during my weight training days... should i do it before or after the weight?

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This post has been edited by hoxy: Jun 13 2012, 08:57 PM

thx mate, but is there any reason why plyos ahud be done before weight? i'm afraid after doing them i'll be too tired for weights later.

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This post has been edited by hoxy: Jun 13 2012, 08:55 PM

aight.. thx loads for the info. Looking forward to add inches to my vert in a few months..

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This post has been edited by hoxy: Jun 13 2012, 08:55 PM

i'm 5'8 (175cm+/-), 67kg.. not very sure about my vert now but i'm abt 2-3 inch shy from touching a 10' bskball rim.

I've been wanting to dunk a bball since highsch, so now i've got a gym membership i'm thinking of training towards tat goal since i have access to weight facilities. So in the next 4-5 mths hopefully i can increase 13inches vert.

Btw, i did my 1st plyo training today.
squat jump 3x15
step up jump 3x15
Lunge jump 3x15

legs are all sore now.. feels good =D

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This post has been edited by hoxy: Jun 13 2012, 09:25 PM

measured my vert, its 27inches. Which means i have more typeIIb right?

the most i did was basketball drills during my highsch days for a stretch of 2-3mths, which was 7 yrs ago! since then i have always been springy in my plays. But for the past 6mths i have started to do hack squats and leg presses for the sake of increasing body mass. So wat wud u recommend me to do in order to get max vert increase?

Izzit advisable to do plyos the same day with my leg weight day?

Man, u sure know alot =D u're a personal trainer? keep them info comin man.. =)

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This post has been edited by hoxy: Jun 13 2012, 09:24 PM

aight mate, thx for the info so far, reli does help alot..

i did this some 15 yrs ago..and dunked once only..i cant grab the ball...i can touch the rim two legged or single leg..almost touch my elbow..im 173cm only..

here some training..
boxer jump/boxer skipping
one leg calf rise
3/4 squat jump
chest high jump(jump high and bring ur knee to ur chest)

minimum reps 15-20 each...then upgrade it week by week...if u train pylo, dun play basketball..jz play basketball during ur rest day...weight training can be added to make ur quads strong...i use Air Alert II training

wow man, 173 dunking is freagin awesome!!
so meaning u finished the whole AirAlert ii program? in 3 mths time rite? Before using it can u touch the rim? wats ur vert before and after?
Rim almost touch ur elbow is crazy, u should be able to do 360 or windmills oredi eh?

i've read some review about air alert, some have reported knee injury using the program, so i'm quite scared to give it a try.

wow man, 173 dunking is freagin awesome!!
so meaning u finished the whole AirAlert ii program? in 3 mths time rite? Before using it can u touch the rim? wats ur vert before and after?
Rim almost touch ur elbow is crazy, u should be able to do 360 or windmills oredi eh?

i've read some review about air alert, some have reported knee injury using the program, so i'm quite scared to give it a try.

i dun remember my vert before and after..wat i know i jumped and my elbow about 4inches to touch the rim...i went for 2 months only..i cant do 360 dunks..i cant grab the ball la..when u do the training, u must wear ur basketball shoes and if u train at home, get some thick floor mat...basketball is impact sport..so warm up and cool down is important..i think if u combine air alert training with minimal lower body weight training(quads/hamstring/calf) u will get faster results..it's 5 days per week training...easier training..after u finish ur game, jz try to jump as many as u can to touch the rim...im sure lama2 can touch..

played basketball today, after 1 week training plyo my vert increased, now i can pass 2 inches above the rim, pull and shook the rim =)

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This post has been edited by hoxy: Jun 13 2012, 09:22 PM