Sebastian Telfair Rookie or How to Dunk a Basketball
You may know Sebastian Telfair from the documentary "Through the Fire". Then you know the 22-year old guard can play. You know he"s got some mad handles. But did you know the 5"11"" guy can dunk?
So, again, you don"t need to be very tall to dunk! You may also know that Spud Webb, who won the NBA Slam Dunk Contest in 1986, was only 5"9""!
So, what do you need then?
First of all, you need to work on your overall fitness. You have to lose the extra pounds (if you got some, otherwise concentrate on reducing your body fat) and your legs must become strong enough to take up a vertical program.
For that, go jogging and use the jump rope 3 times a week (jogging: minimum 45 min. 3 times/ week; jump rope: 100 jumps 3 times a week).
Jumping rope not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength.
Other, highly effective exercises are calf raises and squats, as they train the most important muscle groups in the jumping process. Do these exercises every now and then (the days you do not run).
But don"t exaggerate (max. 1 set of 8 reps 2 times/ week)!
After 2 weeks your legs should be prepared for a concrete vertical program (for example http://www.howtodunk.org).
The other, very effective exercises are:
1) Lunges - try 3 sets of 8 reps 2) Leg Presses - 3 x 8 3) Leg Curls - 3 x 10 4) Shrugs - 3 sets x 15 5) Presses - 3 x 15
When you perform these exercises you work on your strength. But since power is strength multiplied with speed, you also need to work on your quickness.
In order to improve this aspect you can try:
1) Sprints 2) Jumping (for example rim jumps) 3) Plyometric exercises
Important note: Don"t forget to stretch before and after your workout. Stretching not only prevents injuries but also keeps your muscles flexible - a huge point in the vertical jump!