What follows is an actual post from a young person who is driven to dunk. It is worth a review because it reveals a lot about the mind set of younger athletes with an intense interest in really improving their vertical hops.
“Basically, my dream is to dunk. I will do anything to slam that spherical object. I am 14 and 6-0 tall, muscular, have been weight training (whole body) seriously since I was 12, and have been doing plyometric training since December ’07. I have had plenty of personal trainers and know my way around a gym. I have a home gym fitted with a standard bench, Swiss ball, medicine ball free weights, adjustable weights, and the Vectra II Home Gym System. I have a lot of free space in my basement and flat backyard. For plyometric training, I have pants that weights can be slipped into, a jump rope, and the Strength(R) Shoe (basically a comfortable shoe with a platform on the toe section).”
“I’ve been working on my vertical jump for months. Besides Upper Body and Abs, its all I’m planning to do on the basketball off season. I had a personal trainer teach me the basics and gave me the following workout, which I have increased in weight a bit. (roughly):
You’ll find that it is quite basic and is lacking a lot of plyo.
4 sets of Leg Press – 195 pounds – 20 reps
4 sets of squatting jump; jump as high as you can off 2 legs – 20 reps
3 sets of Step-Ups – 20 pounds in each hand – 20 reps (40 for both legs)
3 sets of Split Jumps (not too good at them)
3 sets of Squats – 20 reps – 50 pounds (I know…..)
2 sets of Lunges 30 pounds in each hand – 40
2 sets of Hip flexors – 25 pounds – 20 reps
3 sets of Leg Extensions 110 pounds – 20 reps
2 sets of hamstring curls – 30 pounds – 20 reps
jump rope
I then do a long ab workout which I don’t care to list.”
“Mon cardio
Tues Upper Body
Wed cardio
Thurs rest
Fri above workout
Sat Upper Body
Sun above workout.”
“I am very good shape, good endurance, and was easily the fastest on my team, and was starting center for my freshman team. I am very dedicated to exercising and manage my time very well. I also joined spring track and ran XC. I am asking you guys for help on a very fast working, brutal vertical jump program so that I can dunk, gain confidence, and make varsity as a sophomore.”
Although both admirable and well intended, the process illustrated by this example is wrong headed on so many different levels. For instance:
1. Dunking is not a prerequisite to qualifying for a varsity basketball team. Fundamentals and skill development would be much more valuable in achieving that goal;
2. A young person ages 12-14 is too young for all that sophisticated training. Most young bodies that age are not yet developed enough for serious training to be of value;
3. The bevy of personal trainers involved here apparently do not know much about really developing vertical leap in a meaningful way. Relative to the stated goal, these trainers are a waste of time and money;
4. This is a clear case of over training that will be great for the development of endurance but not much help for big progress with vertical jumping;
5. Training for explosive jumping power is missing. Without it, there is little chance for a dunk in this players future;
6. At least six of the nine areas of jump development that must be addressed to make worthwhile gains are also missing.
There is no doubt that what this youngster is doing will help improve his hops. But investing all the time, energy, sweat equity and money in the process he outlines and achieving maybe a four inch jump reach improvement is not worth it by any measure. Especially since it is done at the sacrifice of the fundamentals and skills so essential to hoop success.
Were he to do things properly, he could add a minimum of ten inches to his vertical, become a power dunker and spend far less time and money getting there. That would leave plenty of opportunity to work on the other aspects of his game that would help him qualify for the varsity.
He needs a vertical improvement program based on the expertise of both science and practical experience to be a dunker and a member of the varsity team. The link below provides a summary of just such a program. It would obviously get him to where he wants to go. How about you?