Josh Smith Dunk Or How To Increase Vertical Jump

Josh Smith Dunk Or How To Increase Vertical Jump

Josh Smith from the Atlanta Hawks is a hell of a dunker. In fact, the 6' 9'' small forward may now have the highest vertical in the NBA (41-inch). The 2005 Slam Dunk Champion had more dunks (101) last season (2006-2007) than Vince Carter (86), Shaquille O'Neil (83), Kobe Bryant (59) or Dwyane Wade (59)!

"I first learned how to dunk at age 13, going from seventh grade to eighth. I was going in for a layup and I kept rising, so I figured let's keep going here, and I dunked it." - Josh Smith

The 22 year old always had decent jumping ability, but that doesn't mean he doesn't work on it at all. Far from it! Just about every morning of the NBA off-season Smith heads down to the gym. There, he spends a lot of time on two things: lifting and plyometrics. Josh Smith' jumping program has two essential elements, both of which focus on:

strength and quickness

The first part of the workout consists of Olympic-style weightlifting moves like the push press and hang clean, which combine traditional strengthening exercises with plyometric-like moves.

The second part is all about the plyometrics themselves. Plyometrics work the lengthening contraction of a muscle and then follow it quickly with a concentric contraction, which has particular benefits for basketball players looking to jump higher and more quickly.

If your legs are already strong enough (that means you have been training your legs for some time), you can add the following elements to your workout twice a week for the power and quickness you need to rise in the air for a dunk. If not, you first have to establish a basic leg strength to avoid injuries.

Push Press:

Hang Clean:

For more exercises and crucial things to know about vertical jump (f.e. why often what you "don't" do is more important then what you "do" do) please take a look at this page I strongly recommend:

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Building Your Vertical Jump

Building Your Vertical Jump

Training to increase your vertical jump isn't rocket science. All you need is a bit of background and a few exercises to get you started.

Read on

Your vertical jump comes from a specific type of muscle - lets call it 'fast-twitch' muscle. You also have two other types of muscle that are involved to different degrees in jumping. But lets keep this simple.

To train the fast-twitch muscles you need to train with low rep - high intensity workouts. This training targets the muscles that are most active in giving an explosive vertical jump and so will give the greatest results in the least amount of time.

A few exercises to get you started are listed below

Calf raises
This exercise targets your calves which give the final push upwards in your jump. To increase intensity of this work out use either a weight vest or dumbbells - one in each hand for balance. To do this exercise start standing straight then push upwards as strongly as you can so that all your weight rests on your toes. You shouldn't leave the ground. Then slowly lower yourself to starting position.

Squats
This exercise develops your quads which are the main muscles in jumping. Start by standing in front of a chair. To increase intensity of this workout use a weight plate and hold it to your chest with both arms. Stand with legs shoulder width apart and knees slightly bent. Slowly lower yourself until your bum just touches the edge of the chair seat. Explode back upwards as fast as you can to starting position.

Lunges
This exercise targets your hamstrings, another group of muscles essential for an explosive vertical jump. Use a weight vest or two dumbbells to increase the intensity of this exercise. Stand up straight with your legs together. Step forwards with one leg, leaving the other leg behind. You should end up with your forwards leg bent at the knee and the thigh parallel to the ground. Your trailing leg should be extended behind you and only slightly bent at the knee. Explode back upwards to starting position.

Skipping
Skipping isn't something that fits in perfectly with the high intensity training of vertical training but is important none the less. Skipping teaches your muscles the technique of jumping and improves stamina and agility. It is also around 4 times as good for you than running - ie. skipping for 15 minutes is the equivalent of running for an hour. It is hands down one of the best things for developing a massive vertical jump.

Start with these 4 workouts and you will be well on your way to throwing down the rock!

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4 Jumping Exercises to Increase Vertical Leap Fast

4 Jumping Exercises to Increase Vertical Leap Fast

Speed and strength are important components of athletes movement. With improved power, an athlete's overall performance is enhanced including an increase vertical leap.

Various Jumping exercises such as jumping, bounding and hopping have been used in many various ways to enhance performance, and increase vertical leap.

Not only are jumping exercises beneficial to the athletes performance, it increases the fitness.

The following jumping exercises have been used and tested by athletes and trainers to increase vertical leap, and performance.

Listed below are 4 lower body jumping exercises to increase vertical leap-

1) Bounds - Commence jogging followed by a push off with the right leg, and with an extended stride bring the left leg forward (knee bent and thigh parallel to the floor).

At the same time, the left arm should reach forward for further momentum. Attempt to hold the extended stride for a brief time, and then land on the left foot and immediately leap forward again.

To maximise this jumping exercise, continue to perform the extended stride continuously on each foot and cover as much distance as possible.

Recommended sets are one to three set over 30-40 metres.

2) Hurdle Hopping - This jumping exercise involves the hip and knee for jump movements. The hurdles are set in a row, and spaced at an appropriate distance away.

Whilst standing straight on 2 feet, jump forward over the hurdles and then immediately spring or jump over the next hurdle.

Lift with your knees together, tucked against the chest and land on the balls of the feet, and immediately continue the next jump exercise sequence over the subsequent hurdles.

Use both arms to swing up for balance and increase vertical leap.

Recommended sets are one to three sets over 6 to 8 hurdles(36 inches high) for this jumping exercise.

3) Single Leg Hopping - The aim of this jumping exercise is to stand on one leg, and push off from the standing leg, jumping forward and landing on the same leg.

Use the opposite leg as a balance and for forward motion. With each jump, aim to jump higher.

Recommended jumping exercise set is one to three over 30-40 metres.

4) Tuck Jumps - Standing straight, jump up grabbing both knees to the chest.

As the feet return to the starting position, land on the balls of the feet and immediately spring up in a quick upward motion.

Again with this jumping exercise, aim to jump higher with each spring.

Recommended vertical jumps for this jumping exercise is one to three sets of 10 repetitions.

Note that if this is your first attempt at these jumping exercises, it is always advisable to consult with a personal trainer for maximum performance and prevent injuries.

The jumping exercises above are just only a few, and aimed to to increase vertical leap.

In addition, these suggested jumping exercises plays part in your continual practice of vertical leap performance.

As always, the quality of each jumping exercise is far more important than quantity.

Therefore focus on the technique of each jumping exercise for optimal results.

The better the quality, the better the form of each jumping exercise, which will have an impact on improved power, and an increase vertical leap.

Start the workout small and progressively increase the workout over a period of time. That means it is not necessary to do jumping exercises 7 days a week. Look at 3 to 4 days a week, allowing the muscles to rest.

Also, performing the jumping exercises too often will often lead to boredom, and consequently lack of motivation. The idea with these jumping exercises is to workout less for optimal results.

Importantly keep track of each jumping exercise. Note the repetitions, distance and height of each jumping exercise.

Once you have grasped the 4 jumping exercises, look at varying the routine with more unique jumping exercises that will add more strength to your increasing vertical leap and fitness.

Some other suggested jumping exercises are split jumps, standing jump from height, depth jump from a box. If you want more unique jumping exercises (or plyometric exercises) that will truly unleash your vertical leap, check out the link below.

Finally, before any workout, it is vital that you warm up and stretch the muscles before and after any jumping exercise.

Throughout this century, jumping exercises have been used successfully by many athletes as a method of training to increase vertical leap.

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Best Exercise for dunking skills and development in the vertical

As I write this, it is the beginning of May. The NBA playoffs are in full swing and many have already started their offseason team. The playoffs are filled with a ton of crushed rolls out with amazing, inspiring many others to train in order to be able to do the same. And many players, especially young people, in their offseason, the fastest time on the vertical and dunking skills at work.

So what is the way to work on high-capacity vertical and flat? ...

Jump Starter

Soak!I would say, crushed with a lower margin. Think about it: What do you do to be able to lift heavier weights at the end? Lift lighter weights and build up to destination. Similarly, it is possible to build up starting with 10 "rim with a lower margin. In addition, (to name a few) as pushups, pull-ups, lunges and squats, can your weight is a great way to improve your force if it is to jump and crush.

So, here it is ... to do the best exercise to increase your dunkingCapacity and vertical dunk. If you're not on a "circle 10, there is a bottom or an adjustable bracket and place it on a level that you can dunk, but still a challenge for you.

Because it is operating on a lower edge than dunking? Well, for starters, it's fun! Do not believe it, but it works straight out, just do it yourself on a concept "circle 10. But also, dunking is much more than just a vertical decent. You should be able to get close to the edge (ifBe prepared for a dribble or alley-oop) to take off, and keep up to dunk the ball. In other words, you have good mechanics to be able to crush too (as with a good mechanism to shoot well).

With the above in mind, in order to improve your ability to dunk, you'll find a tire that will challenge you, but you are still able to dunk. Then just have fun and start dunking, as you did in a real game (so in reality the circle dribbling, etc..) Work onApproach, the timing of the jump and keep the ball. Remember also that are different options and leaps, the ball is totally different mechanics, so that work on all! Practice dunking off one foot with one or two hands, and jump off two feet with one or two hands.

Of course, this exercise only the "tip", as all the necessary work and develops the muscles and the coordination mechanism, which allow you to dunk. Other exercises should be done, and can be veryAdvantage for the development of dunking skills and resilience. Strength training, stretching and vertical programs should be considered on a case by case basis.

There are ways to make gains in the dunking ability that you can easily increase to win to be dipped into a fund.

Best Exercise for dunking skills and development in the vertical

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