[Fitness] How can I jump higher?
 

My total fitness goal for this summer is to jump higher. Not cycling, not windsurfing. Jumping. My possibly unattainable goal is to dunk. I figure it's my last chance.

Things going against me: small hands, two-footed jumper. 5' 10".

When I was in better shape, I could grab the rim with both hands pretty easily. I could hit the rim probably a couple inches below the wrist (one hand).

So I figure I would need perhaps another 3 inches beyond that.

I'm playing basketball about 3 times per week, so I'm getting in better shape.

What are some things I can do to improve. i.e. what sort of weights, workout, etc.

By jump soles.

They work really well.

where?

I don't know at your age how much it will help but I remember working on leaping for swim starts and added 8 inches by squat lifting, leg presses, lunges and frequent sprints.

You are sprinter. The best I could do was to touch the rim.

You need some flubber. That's your only hope.

how many times have I had to school your sorry band-playing ass before you learn your place?

:)

Whatever. That single 1:1 victory you had on me was a total fluke. Kind of like the Miami win over Dallas. One time thing. Never will happen again.

Plyometrics have been shown to be effective at increasing vertical height. Box jumping is one simple example of this.

Other than that, sport specific training is where its at. If you want to lift weights, focus on lower reps and more power during the lift phase. Squats, leg press and toe raises are the key muscle groups to focus on.

Fish, it ain't even close, our basketball abilities. Anytime, anywhere.

I feel bad for people like you. Love basketball, but zero skillz. But I admire you for getting on the court anyway. Just do your ward buddies a favor and stick to defense and rebounding.

I gave up on trying to dunk or at least look foolish grabbing the rim about 2 years ago. Maybe 10 pounds and 10 years ago. Maybe.