| Have you seen Andre Iguodala in the 2006 NBA Slam | | | | squats, as they train the most important muscle groups |
| Dunk Contest? | | | | in the jumping process. Do these exercises every now |
| The 24-year old swingman delivered the best dunk of | | | | and then (the days you do not run). |
| the contest in the first round - if not one of the illest of | | | | But don't exaggerate (max. 1 set of 8 reps 2 times/ |
| all time! He caught an Allen Iverson pass off the back | | | | week)! |
| of the glass and flew under the backboard and rim for | | | | After 2 or 3 weeks your legs should be prepared for |
| a reverse-slam on the other side. | | | | a vertical program. |
| Even Josh Smith, the 2005 Slam Dunk Champion | | | | Now you can start with a combination of weight and |
| admitted that the dunk was insane and he would | | | | jumping training. |
| never try it - even after seeing it completed. | | | | The weight training gives you strength and the jumping |
| "I came up with that one day during the summer. I was | | | | training provides you with the speed you need to put |
| in the gym and this guy told me I couldn't touch one | | | | your body quickly in the air. |
| side of the backboard and come to the other side and | | | | The weight training (2 times/ week) consists of |
| dunk the ball, and I did it." - Andre Iguodala | | | | exercises like the mentioned calf raises, squats, but |
| By the way, did you know that Iggy had more dunks | | | | also lunges and leg presses. Use 2 sets of 10 reps per |
| (120) last year than LeBron James (108), Josh Smith | | | | exercise. |
| (108), Vince Carter (86) or Kobe Bryant (59)? | | | | The jumping training (2 times/ week) consists of |
| In case you wonder what his vertical is, its 34.5-inches. | | | | exercises like lunge jumps, calf hops and rim jumps. |
| By now, you may think: | | | | Use 2 sets of 15 reps per exercise. |
| So what? Its great for him - but what can I do to | | | | Try to measure your vertical every week and take |
| improve my vertical? | | | | care of your nutrition. Skip the fat stuff and try to eat |
| First of all, you need to work on your overall fitness. | | | | a little bit less then usual - especially at your evening |
| You have to loose the extra pounds and your legs | | | | meal. |
| must become strong enough to take up a vertical | | | | If you are really interested in improving your vertical |
| program. | | | | and are searching for a good vertical program, I |
| For that, go jogging and use the jump rope 3 times a | | | | definitely can recommend Go Up Strong, it gives you |
| week (jogging: minimum 45 min. 3 times/ week; jump | | | | all the stuff you need to improve your vertical. |
| rope: 100 jumps 3 times a week) | | | | A lot of people think that they can learn to dunk in two |
| Jumping rope not only gives you explosiveness and | | | | weeks or less. That's rubbish! Just notice the progress |
| calf strength but is also a great way to build stamina, | | | | you make every week, your highlights (maybe you |
| and work on your overall leg strength. | | | | already can dunk a tennis ball) and the motivation will |
| Other, highly effective exercises are calf raises and | | | | last. |