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Anonymous
Hi, /fit/.

I've been posting for a while here, talking about my workout routine. But there is ONE thing that I absolutely always wanted to do: dunk a basketball.

I'm 6'3". I think very much tall enough. But I have absolutely no hops. How does one train to jump higher and dunk? I've heard of plyometrics (sp?), but isn't that just explosive muscle movements? And even so, what kinda things can I do to practice that?

Also, what kinda exercises should I be doing? Squats?

IBOnlyNigrasDunk. All you white folk shoot the 3 anyways. ;)
>> Anonymous
Jumping is a motion of the calf. Calf lifts and calf extensions and plyometrics.
>> Anonymous
>>22225

Wait, what's the difference? Aren't they both getting on your toes with extra weight?
>> Anonymous
>>22229
Yes, but why not do chest press and bench press?
>> Anonymous
>>22244

I'm actually asking what the actual exercises are. I don't know any calf exercises other than basically getting up on your toes with weight, if it's sitting down on a machine or standing up with something on your shoulders.

Is there anything else I could be doing?
>> svenska
you're probably weak (yes, your are).

hang cleans, squats, good mornings, pylos, and some calf work will get you where you want to be.
>> Norw
squats, deadlifts and something with an explosive hip extension(eg snatch)

Plyometrics is any exercise causing your muscles to contract, storing kinetic energy that can be utilized for movement. With no background from lifting I would not at any point recommend starting plyometric exercises for improved jump distance. Get hella strong, then read up on them
>> Cleaner
The general advice is to first full squat 2x bodyweight in good form. I suggest pausing in full squat for a good 2 seconds at 2x bodyweight. Once you can do that you should have a higher vertical. I think power jerks are really good for the vertical. It's not that technical and it works wonders. Power snatch IMO is the single best explosive movement you can do for track, basketball, football, etc. But most people need 6 months of training to get weightlifting movements down.
>> Cleaner
>>22437
My friend claims a 40+ inch vertical (I've seen the nigga dunk well above the rim). And he just did drills and balled... of course he was also black.... and you prolly aren't.
>> Anonymous
>>22302
>>22437

This. Work on getting some horsepower first and practice, practice, practice. Some people are natural jumpers, some aren't. Doesn't mean you can't get much better over time.