week - 5/23/04
Current Vertical- 28 inches
I'm posting this early because I doubt I'll gain another inch in two days. The exercises were getting really hard last week, but this week they've
been easy. I even went from 55 seated dumbbell lift and press (16 lbs; 3 x 65) to 65 without a problem. Next week is my last week.
I'm going to take two weeks off (or maybe only a week, if I can't wait) when I'm done with my program. To keep my gains, I'll attempt 30 dunks a
day, in sets of 10, 3 reps. I'll try make them leaps, instead of kinda jumping straight up, as I have been. I'm still not taking creatine or
Some observations and thoughts:
When going up for a dunk I jump straight up mostly, being I'm using raw leg power to elevate. But sometimes I drive down the middle and just let it
loose, and make a baby lay-up. This is more of a leap. And afterwards people are like, why didn't you dunk it? What I realized is that I'm getting
high enough (maybe not enough this way, though?), but I'm used to jumping a certain way when trying to dunk which isn't as good. Check this page
Note the distinction between leapers and jumpers. I'm using one leg, mainly, when driving down the middle, but two legs for the dunk. As the link
says, two legged jumpers like Vince Carter are "useless" because you're not going to be able to elevate over Shaq. Shaq or Yao would just slap your
head off. In a normal game this is still true. In order for me to elevate and dunk over someone I'm going have knock someone down. It's much better
to leap and "glide" past/over them.
So what all this mumbo jumbo means is that I need to practicing leap-type jumps (like Jordan, sailing from the foul line). I can do both types of
jumps fairly well, its just a matter of practicing.
Finally, I couldn't find anything on how to jump properly for basketball. Quite a shame. From what I can tell, you run, but kinda relax your legs
(don't tense up). Then, assuming your doing more of a leap, you extend your left leg forward (if you dunking right handed) and then use your right to
kinda stabilize as you enter the jumping motion to sail forward. The jumping motion is pretty simple: be loose, begin to squat down (stick your butt
out kinda), so it's like you're "compressing." Then generate maximum push off of one leg, using the other to softly stabilize if needed. Be sure
to orient your push towards the basket, not up, because where your center of gravity goes determines the direction of the leap. And just keep
practicing and you'll get more powerful through repetition.