how could I get hops? people say i look like i can dunk, but when i try to jump :biggums: :hammerhead: :banghead:
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how could I get hops? people say i look like i can dunk, but when i try to jump :biggums: :hammerhead: :banghead:
You can do stuff like running, plyometrics, squats etc. to increase your vertical (and speed/strength etc.) but how high it will be at its best is only up to your genetical capability.... remember that, everybody needs to remember that, dont go around thinking you can train yourself up to a 40" vertical leap.... if you have those genetics you will know that very quickly, trust me... no matter how hard you work your vertical there is a limit, for all humans... some have low, some normal, some high and some freakish...
Dont worry about that whatsoever, worry about your basketball skills instead... THAT you can work up to no limit....
[QUOTE=pauk]You can do stuff like running, plyometrics, squats etc. to increase your vertical (and speed/strength etc.) but how high it will be at its best is only up to your genetical capability.... remember that, everybody needs to remember that, dont go around thinking you can train yourself up to a 40" vertical leap.... if you have those genetics you will know that very quickly, trust me... no matter how hard you work your vertical there is a limit, for all humans... some have low, some normal, some high and some freakish...
Dont worry about that whatsoever, worry about your basketball skills instead... THAT you can work up to no limit....[/QUOTE]
damnnn lol noone in my family is athletic :banghead:
thanks for the advice
[QUOTE=L3B120N J4M35]how could I get hops? people say i look like i can dunk, but when i try to jump :biggums: :hammerhead: :banghead:[/QUOTE]
I personally don't buy your family has to be athletic. I know of someone whose 5'9'' with a 44 inch vertical (when he was working out everyday). He could dunk by himself without an alley oop. His father is slightly taller than him. None of his parents played competitive sports I believe.
[QUOTE=L3B120N J4M35]damnnn lol noone in my family is athletic :banghead:
thanks for the advice[/QUOTE]
No No i dont mean like that, i mean all humans are different, you may be able to develope a freakish vertical despite all your relatives jumping like scrubs :P... and your parents may had 50" vertical and you can not even develope 30".... you just never know.... its different from person to person...
Just work hard and you will quickly see what you are gifted with.
[QUOTE=pauk]Just work hard and you will quickly see what you are gifted with.[/QUOTE]^Good stuff right there. I say do not be discouraged by what your genetics may or may not have given you. Amongst all humans, the thing most holding them back (when it comes to jumping higher - those wishing to do so) has to do with things under their control.
It sounds reasonable to be true that one person working as hard as possible may have a different ceiling from another person working as hard as possible, but both ceilings are probably going to be impressive in their own right.
I don't know if I did everything humanly possible to maximize my hops. At my peak, I was around a 35'' max vert (off the run, one foot takeoff). I don't really know what was helping and maximizing and what wasn't doing much, but starting in middle school, I had a pile of things I gave a shot:
1. I'd jump in place a lot (sometimes just in my room, haha, so my brother couldn't make fun of me.
2. I jumped a lot of rope
3. I ran, stayed generally active (even if it was just playing football in my front yard) and tried to stay in good cardio-shape.
Post-high school, I'd continue doing whatever I could - even what some deem lightweight work (running a mile or two multiple times a week outside of basketball) seemed to be worthwhile.
4. I was constantly reaching for a higher area to reach. In sixth grade, it was grabbing the net, then as I got older, higher on the net, then backboard, then slapping board, then touching the spring box to the rim, then up and up.
Perhaps most importantly, I was jumping a lot and trying to get higher a lot.
5. Rode my bike a lot
6. Played a ton of basketball
7. I did calf raises and jump lunges but again, don't know how much they did or did not help
8. Concentrated on lock down defense and fundamental defensive form. I felt the leg muscles used to play good defense were largely similar to the ones needed for strong jumping. Moreover, strong defense often seemed to get me to my second wind quicker, which allowed for higher maximum leaps.
9. I pushed to continue jumping higher even when tired. I reasoned that's probably where the biggest increases were coming, pushing beyond my normal limit.
There were a lot of times where I'd find myself in the open floor - gassed from a previous sequence and there would be nothing more I wanted to do than to just lay the ball in gently, jumping lightly. But oddly enough, when I fully exerted (even if I felt like my body was only 50% responding) I'd still be able to rise up well on many occasions. I think that's the body telling you something but your mind overcoming, or something.
I think you are just born with it. Some people I know naturally just jump very high...Yes, you can train, a normal person with intense training can get from not dunking to dunking, but I doubt you will ever pull off those "trick" dunks unless you are naturally athletic.
if you for REAL want to get hops: study this, and study it well. Half assing it probably won't help you much, but if you really follow the workout plans detailed here, it will increase your vert considerably. Well, I'm doing a strength training regiment right now which isn't geared towards vert. but when I get into the shape I want to be in, I'm going to follow the vert jump bible (caution: long):
[url]http://msuathletics.ru/books/bible/vert_jump_bible.pdf[/url]
Sincere advice - don't.
It is unlikely that you will ever get enough that it seriously helps your basketball game. All it does it stress your body out to overtrain that one area of physical development.
Instead, the easiest way to get the highest "most natural" hops is simply to get your weight down and to add box jumps and light jump roping (not too excessive either).
Work on your ball handling. This one skill helps you way more than any other at the for fun level of basketball. Being able to confidently dribble anywhere, create separation, etc will really take your game many levels higher.
As a bonus, usually if you practice a lot of ball handling you will become a better shooter too since you are more comfortable with the ball in your hands.
[QUOTE=oarabbus]if you for REAL want to get hops: study this, and study it well. Half assing it probably won't help you much, but if you really follow the workout plans detailed here, it will increase your vert considerably. Well, I'm doing a strength training regiment right now which isn't geared towards vert. but when I get into the shape I want to be in, I'm going to follow the vert jump bible (caution: long):
[url]http://msuathletics.ru/books/bible/vert_jump_bible.pdf[/url][/QUOTE]
this program actually helped me switch from a one leg jumper to a two legged jumper. probably same vert but I could finally dunk with two hands.
Unfortunately couldnt continue due to a back injury but one thing i noticed was what they considered to be a "novice" athlete was by and large a much better athlete than the average basketball player. [B]If you don't read the whole document you will seriously mess your body up[/B]. I did the beginner program and even though it didn't make me Zach LaVine, it did make me more explosive and my end to end speed increased drastically. But it is not for everyone.
off-hand, you need a good balance of explosiveness, balance, core strength and really good mobility in your ankles and hips. Also need to be in really good shape. if you're 20+% body fat. most high flyers are under 10% body fat, either from genetics or from really good work in the gym+strict diet.
Get your squat and deadlift 2x bodyweight atleast 1.75
Do tonnes of mobility, focusing on ankles and hips... Hit the whole lot, flexion +int/ext rotation, extension +int/ext rotation... Fix up femur positioning if you have an externally rotated femur which most seem to have...
After squat/dead achieved (full depth) transition into plyos/olympic lifting... Always be doing mobility... Do this for a few months, get that explosion
Make sure you lean down BF% wise
Start dunking... working on jumping technique etc... there should be plenty of drills etc on the net...
Also do some single legged gym work as well... Mainly just for co-ordination and proprioception... Pistol squats are a great choice
I used to be a state high jumper back in the day, can jump out of the gym, I'd guestimate if I leaned up my vert would be around 40... could probably do 37 at the moment... I was dunking at 5-9 when I was 15... Am now 6-1
[QUOTE=oarabbus]if you for REAL want to get hops: study this, and study it well. Half assing it probably won't help you much, but if you really follow the workout plans detailed here, it will increase your vert considerably. Well, I'm doing a strength training regiment right now which isn't geared towards vert. but when I get into the shape I want to be in, I'm going to follow the vert jump bible (caution: long):
[url]http://msuathletics.ru/books/bible/vert_jump_bible.pdf[/url][/QUOTE]
That Higher Faster Stronger website is a gold mine for athletes
Kelly Baggett is pretty much the man when it comes to athletic training.
Future repped
[QUOTE=Im Still Ballin]That Higher Faster Stronger website is a gold mine for athletes
Kelly Baggett is pretty much the man when it comes to athletic training.
[B]Future repped[/B][/QUOTE]
might take a while :lol
According to Kelly Bagget, author of higherfastersports, power, which is an expression of vertical leap, is a byproduct of speed and strength.
So naturally, it'd be wise to increase both.
The methodology of the former is through plyometric work.
The methodology of the latter through strength.
So one can program their regime to include hill sprints, skip to my lous, bounds, depth jumps while concurrently loading up on heavier deadlifts, heavier front squats, clean and presses, heavier squats.
And disregard the ankle weights altogether, for there's an inkling that it has deleterious effects on the tendons of the ankle.
And to apply the former knowledge to its full explosive fruition, one should be wary of stretching the flexors, quads, glutes, and even perfecting the form of the penultimate jump, practiced by high jumpers, which can be viewed on youtube.
1. If you can barely lay the ball over a 9.5 foot rim, then it might not happen.
2. If it's to improve your game, honestly I wouldn't do it. There is a huge difference in dunking for show and dunking in a game. And return on investment just isn't that high.
3. Like most people have said, it's about your power production. Squats with an emphasis on speed is probably the best bang for your buck "exercise". Any form of jumping is good, but be careful not to overdo it. It's easy to overstress your body with plyo training, especially jumping because you wont feel it until later. I personally would avoid box jumps though, it's more of a hip flexion exercise unless your landing upright, in which it just becomes more dangerous than a typical vert jump.
4. Finally, get your form down. That will help more than anything else.
[QUOTE=Lebron23]Ankle Weights
[img]http://cdn.shopclues.net/images/detailed/1306/1121806ankleweights1379691870_1379692077.jpg[/img][/QUOTE]
I think trying to push my pretty good hops (like 34-36 at age 13-14) to dunking hops was what destroyed my ankle.
I dunno if I buy ankle weights as a good thing either. We were playing 1v1 with ankle weights on. lol. Winner wears the ankle weights. We did some crazy shit. Was fun but stupid. Also did a bunch of calf raises... I remember going to an Illinois bball game after I did a night of calf raises and I could barely make it up to where my seat was. I was telling my cousin I had done hundreds of half raises the night before and he was like rly? I guess he didn't think people did that.
I need to start doing them again tho cuz they are the weakest part of my body. I take fitness way more srs than I did when I was athletic.
I would say play ball for one... and make sure that you are smart about your weight and proportions, you might not be ready for 6 more inches on your vert. Gotta take it slow. I can say you CAN add a lot in one summer if you go hard... just like you can put a good amount on your bench, but... I dunno if that's proper for long term.
Think about how you'd feel if you legitly crippled your ability to play competitive basketball and ease up.
Edit: Should also be noted I didn't do much stretching and I slept/sat around a lot of the time, too. I def took it too fast. But, again, I really do think if you want to that you can add a lot to your vert/speed and that it will help. I've seen it happen, I've done it. It helps your game in that you'll get blocks or rebounds or people will be like DAMN... but it's risky, as I said, all out jumping in a bball game is a huge risk unless you have really good control. You can really get hurt. That's why it's good to be like Bron and set a wide base, work on your power jumping opposed to trying to just take off off of one foot. You won't get as high, but it's safer. Only take off when you know you very little traffic.
-Smak
[QUOTE=Im Still Ballin]That Higher Faster Stronger website is a gold mine for athletes
Kelly Baggett is pretty much the man when it comes to athletic training.
Future repped[/QUOTE]
:cheers:
One other thing to be said you should hopefully have access to a nice gym to follow his training program(s). If you are o
[QUOTE=ThickassGlasses][B]1. If you can barely lay the ball over a 9.5 foot rim, then it might not happen.[/B]
2. If it's to improve your game, honestly I wouldn't do it. There is a huge difference in dunking for show and dunking in a game. And return on investment just isn't that high.
3. Like most people have said, it's about your power production. Squats with an emphasis on speed is probably the best bang for your buck "exercise". Any form of jumping is good, but be careful not to overdo it. It's easy to overstress your body with plyo training, especially jumping because you wont feel it until later. I personally would avoid box jumps though, it's more of a hip flexion exercise unless your landing upright, in which it just becomes more dangerous than a typical vert jump.
4. Finally, get your form down. That will help more than anything else.[/QUOTE]
What do you mean? There are vids on youtube of 5'5" - 5'7" guys dunking. They weren't able to dunk without years of hard work.
[QUOTE=Im Still Ballin]Get your squat and deadlift 2x bodyweight atleast 1.75
Do tonnes of mobility, focusing on ankles and hips... Hit the whole lot, flexion +int/ext rotation, extension +int/ext rotation... Fix up femur positioning if you have an externally rotated femur which most seem to have...
After squat/dead achieved (full depth) transition into plyos/olympic lifting... Always be doing mobility... Do this for a few months, get that explosion
Make sure you lean down BF% wise
Start dunking... working on jumping technique etc... there should be plenty of drills etc on the net...
Also do some single legged gym work as well... Mainly just for co-ordination and proprioception... Pistol squats are a great choice
I used to be a state high jumper back in the day, can jump out of the gym, I'd guestimate if I leaned up my vert would be around 40... could probably do 37 at the moment... I was dunking at 5-9 when I was 15... Am now 6-1[/QUOTE]
Best advice in this thread.
people can say jump rope, plyometrics, crossfit and a bunch of other bullshiieeet that every other clown tries to do but it never works.
only thing that works is
1) STRENGTH TRAINING . Get your strength up, before you do any plyometrics or else that shit won't even give you 20% of the benefits it would.
if you dont have the genetic hops, you need to be strong af and then once you are strong, you convert your strength into power by doing plyometrics
and i highly suggest reading actual formal and technical guides on plyometrics. not your BS crossfit or insanity p90x videos which are dangerous to the body.
look up how football practice is structured when they do offseason, and what types of drills they do and how they do the drills.
they dont do depth jumps 5x100 or some insane volume.
plyometrics are done in high intensity and low volume. 3 sets of 5 with intensity or something like that. anyways, point is, you need to educate yourself
Friend growing up wasn't from an athletic family but always had a slim built. Throughout high school, he ran about 40-50 miles a week regardless, sometimes outside in the snow. Ended up doing a lot of leg workouts and had a 42 inch vertical. He can barely dunk back in the day at 5'7''-5'8''. Finally hit about 5'9" filled out and got jacked. Can't dunk anymore but he did it with a ton of hard work and determination. I give the guy credit, anything he really commits to he usually goes all out for.
jump soles increased my vertical by 3 inches instantly, just by walking in them. Unfortunately it goes down fast if you don't keep it up.
The best way to get hops is to do body weight exercises that target fast twitch muscle fibers. I can give you some of the best exercises to do this...
1. Sprints
2. Burpees
3. Calf raises
4 Box jumps
There are shortcuts on getting hops, the only bad part is you have to pay for them because I can't go through it all here. You have to join a jump program. the only thing is picking one that dose't suck or is a scam. I know of one that gave people real results, i will link to a review I found that does a great job of describing it. [url]https://basketballmentality.com/vert-shock-review/[/url]
These programs give you everything from nutrition to improving your jumping form.
Hopefully this helps
:rolleyes:
[QUOTE=L3B120N J4M35;11072511]how could I get hops? people say i look like i can dunk, but when i try to jump :biggums: :hammerhead: :banghead:[/QUOTE]
"Nothing's hotter than a guy who can dunk."
This is what I heard the other day when I was leaving my gym.
Two girls were chilling near the basketball court at the back of my gym complex. They were watching a 3-on-3 game which abruptly ended when the biggest guy decided to jump straight up, knock the defender flat on his ass, and dunk on him while he was lying sprawled on the blacktop.
That's when the blonde cheekily whispered this confession to her smoking-hot Asian friend in pink sweatpants:
"Nothing's hotter than a guy who can dunk."
And can you guess what the Asian hottie replied? She whimpered:
"Uh huhhh!"
This got me thinking. I mean, for as long as I can remember I've always wanted to dunk. It's been a lifelong dream of mine, but I really had no idea girls found it hot. I guess it makes sense though since most people have this belief you need to be the most athletic dude around to be able to jump that high.
But the fact is that's just not true anymore.
Breakthrough research has surfaced recently about the exact 'levers' which allow people to jump ridiculously high. So naturally, 2 genius basketball players took this research and used it to transform regular guys who can't even touch the rim into dudes who can dunk with 2 hands every time and with ease.
One of these geniuses is a pro basketball player and the other is the world's highest dunker (I think it's safe to say they know what they're doing LOL) They're getting a ton of media hype these days and blowing up on Youtube so I thought I'd let you know about them.
And it's great timing too since they've just released all their crazy vert jump body hacks and techniques. They've been teaching people this stuff in secret for years but now it's available to the public in a badass program.
[URL="https://helpfulguide.xyz/BB"]>>> Here's the link to it[/URL]
It's pretty crazy stuff so check it out.
[QUOTE=zays;14065046]"Nothing's hotter than a guy who can dunk."
This is what I heard the other day when I was leaving my gym.
Two girls were chilling near the basketball court at the back of my gym complex. They were watching a 3-on-3 game which abruptly ended when the biggest guy decided to jump straight up, knock the defender flat on his ass, and dunk on him while he was lying sprawled on the blacktop.
That's when the blonde cheekily whispered this confession to her smoking-hot Asian friend in pink sweatpants:
"Nothing's hotter than a guy who can dunk."
And can you guess what the Asian hottie replied? She whimpered:
"Uh huhhh!"
This got me thinking. I mean, for as long as I can remember I've always wanted to dunk. It's been a lifelong dream of mine, but I really had no idea girls found it hot. I guess it makes sense though since most people have this belief you need to be the most athletic dude around to be able to jump that high.
But the fact is that's just not true anymore.
Breakthrough research has surfaced recently about the exact 'levers' which allow people to jump ridiculously high. So naturally, 2 genius basketball players took this research and used it to transform regular guys who can't even touch the rim into dudes who can dunk with 2 hands every time and with ease.
One of these geniuses is a pro basketball player and the other is the world's highest dunker (I think it's safe to say they know what they're doing LOL) They're getting a ton of media hype these days and blowing up on Youtube so I thought I'd let you know about them.
And it's great timing too since they've just released all their crazy vert jump body hacks and techniques. They've been teaching people this stuff in secret for years but now it's available to the public in a badass program.
[URL="https://helpfulguide.xyz/BB"]>>> Here's the link to it[/URL]
It's pretty crazy stuff so check it out.[/QUOTE]
thanks b, my issues has been resolved. if i knew being able to dunk gets u mad chigs i would have foccused on that instead of fighting.