Please help me dunk, ... need 1-2 inches in one week... Options

[Yoman]

Ok, so here's the deal. I didn't play basketball on a regular basis for about 1.5 years and didn't do any training for my vertical jump for about 3.5 years. Since the moment I stopped workingon my vertical, it decreased considerably but about a month a ago I took up playing bball just for fun once a week and somehow my jumping is almost on the level where it was back then when I stopped training.

So now I am back home an tried to dunk on that 9 feet 8 inches basket I used to play and almost managed to do it.
As I go back to my university town in about one week for exams I'd like to dunk on that basket before I leave.

Therefore I'd like to ask the experts here what their advice would be in order to possibly achieve this little goal.
I don't have that much time since I have to study a lot and weight training is therefore not really possible, except doing leg press once or twice, but I think it would be possible since I haven't been training for so long and therefore I think I have still much potential to tap.

Thanks for your advice

[RightintheFace]

Ok, so here's the deal. I didn't play basketball on a regular basis for about 1.5 years and didn't do any training for my vertical jump for about 3.5 years. Since the moment I stopped workingon my vertical, it decreased considerably but about a month a ago I took up playing bball just for fun once a week and somehow my jumping is almost on the level where it was back then when I stopped training.

So now I am back home an tried to dunk on that 9 feet 8 inches basket I used to play and almost managed to do it.
As I go back to my university town in about one week for exams I'd like to dunk on that basket before I leave.

Therefore I'd like to ask the experts here what their advice would be in order to possibly achieve this little goal.
I don't have that much time since I have to study a lot and weight training is therefore not really possible, except doing leg press once or twice, but I think it would be possible since I haven't been training for so long and therefore I think I have still much potential to tap.

Thanks for your advice

If you want to jump higher, practice jumping higher?
Not being a jerk, but really, that's it, right? High-intensity vertical leaping is what you should be doing. Plyometrics routines have tons of good stuff that works on that.

[SmalliesTB]

Do some research on the internet... I help coach at the jr/sr high school level and there are numerous exercises to build your legs for vertical jumping.

Here are just couple of sites that I found rather quickly after I read your request for assistance:

http://www.insidehoops.com/gym/jump-higher.shtml

http://ezinearticles.com/?How-To-Improve-Y...s&id=640703

http://www.ehow.com/how_5634_increase-vertical-leap.html

As you see, many of the exercises mention require very little in the way of equipment.

Good luck and work hard. I'm sure you can improve your vertical leap with dedicated effort.

SmalliesTB

[Yoman]

Ok, thanks for your help.

I was thinking of plyometrics too. I will also work on my jump technique an timing.

But I need also some advice on the schedule and timing of my training up to the day I want to dunk (in about one week).

When should I do my last workout, what to do immediately befor I try to dunk (except for warup of cours, should I jump and stretch like the sprinters do before a run etc.)?

And does extensive stretching help me improve my stretch-shortening-cycle?

(and don't tell me I should use a trampoline in order to dunk ;))

[kanojujitsu]

Get a pair of shoes to help ou Jump, the ones with the little spings in the back, that should solve your problem.

[SmalliesTB]

I would probably back off the heavier stuff and give myself a day's rest. On the day of the "dunk", go through a normal routine of stretching and warming your muscles to perform. I doubt that you need more than that to reach your goal.

The trampoline and spring loaded sneakers wouldn't hurt... But you'll need to prepare even with those in order to get the technique down. Another suggestion would be to take Exyenze.. I heard it makes you longer! (Sorry, I couldn't help it)

Good luck!

[SmalliesTB]

Your leaping abilities can be enhanced by improving the Posterior Chain... butt, hamstrings, and calves. Squats covers all those areas and can be considered a primary exercise to enhance your leaping.

It can be as simple as squatting and bursting into a vertical leap. As you land, land softly and not with a thud.

There are a ton of exercises to enhance this area. We often tend to neglect what we can't see. To stay strong, remember the back, butt, hamstrings, and calves.

Good luck!
SmalliesTB

[Yoman]

Alright, thanks for your advice! I did lots of squads and deadlifts back in the days and indeed, I gained a lot from it.

[Showdown]

Stand on some steps(With just your toes on the steps) facing the steps, and lift up and down, doing calf raises. I did this in high school, every night for half a year, and was finally able to dunk. Oh yea, I was only 5'7!!! It works, trust me.

[bruceree]

There are a lot of programs on the Internet that will help you jump higher, or dunk in your case.

Here's a site that provides free tips and exercises:
How to Jump Higher

Here's a blog that gives out free exercises and workout routines:
http://freetofly.blogspot.com