If you are trying to boost your vertical leap and learn how to dunk, there are two muscles in particular you will need to be aware of; quadriceps and calves. Of course, you can benefit from increasing the strength and flexibility in all of your leg muscles, but those two muscles in particular will give you the strength and power needed to lift you out of the gym.
There are a number of stretches, exercises, jumps and lifts you can make in order to develop these two muscles. Keep in mind you want to build strength and speed in order to increase your vertical leap. Too much muscle can actually slow you down and decrease your vertical leap which is why it is important that you throw some quickness drills in as well.
To start, lets go over some of the exercises and lifts you can include in your "How To Dunk" Training workouts for each muscle. Squats and lunges are excellent as both exercises will work out each of the two muscles along with other muscles in your leg as well. If you are not a member of a gym and have access to machines, wall sits can get the job done pretty well. Just lean with your back against the wall and squat down to a 90 degree angle. Hold that position for as long as you can and you will feel the burn.
For calves in particular, calf raises and lifts are always pretty effective. Stand on a stair with your heels hanging over the edge and lift up with your toes. Next lower back down and rise back up with your toes again. You can repeat this as many times as you would like for this exercise.
As soon as you begin to build strength and muscle in your leg muscles, next you want to increase your quickness and speed. There are several ways to improve your speed while working out the quads and calve muscles.
The first exercise to consider is simply running the 40 yard dash. This is a short sprint and will help improve your overall quickness, speed, and agility. For the next exercise, get a ladder that is able to be used for working out and do different drills running through the ladder and side to side.
The last exercise to enhance and increase your speed are box jumps. Get a box that is around 2 to 3 feet high depending on how tall you are. What you want to do is jump up onto the box and land softly. Then, jump back down and back up as quickly as possible to help speed up your "How To Dunk" Training.
When it comes to getting the best results from your "How To Dunk" Training workouts, you need to focus on these two muscles and facets. As long as you work out your quads and calves while increasing strength and quickness, you will be well on your way to adding inches to your vertical leap and dunking like crazy.
Article Source: http://EzineArticles.com/?expert=Kevin_Scott_Smith
Wednesday, November 4, 2009
How to Dunk Higher - Improve Your Vertical Leap
People like me who have tried everything to increase their vertical leap and learn how to dunk higher must read this. I have tried Air Alert, The Science of Jumping, Strength Shoes, and many other programs coaches have made me do. Nothing has worked. The code has finally been cracked as I have increased my vertical by 8 inches using a simple, innovative formula. This new formula truly is the answer I have been searching for. It is quickness x strength = explosion.
This formula is the key! It all makes so much sense now. If your leg muscles are very strong, but you cannot jump high then you must increase their quickness. What I mean by that is that you must increase the speed in which the muscles fire (contract). If you have very quick firing muscles and cannot jump high then you must increase your strength. This is where many jump programs fail. They do not focus on strength and only have the player use plyometrics to increase their vert, but if you look at the formula that's only half of it. That's why some people only do plyometrics and see great results and other do not and vise versa with squats.
Many people think that if you can squat a lot of weight then you should be able to jump high. Wrong! Jumping uses mostly fast twitch muscles. This sort of training recruits an entirely different type of muscle fiber. If that same person has great leg strength they must now focus on getting those muscles to fire quicker. This is where plyos come in because that is their specialty, but if you do not have the strength to begin with you cannot get those muscles to fire fast enough.
Have you ever wondered why some guys can jump out of the building and they have what look like skinny, weak legs? Skinny, yes...Weak, no. These type of legs have extremely fast firing muscles (plus some structural things with their bodies) in their skinny calves. Take a look at their "butts" and their upper thighs. This is where all their strength is hidden. 90% of these type people have "big butts" and thick thighs in comparison to the rest of their body's structure.
I'm just trying to tell whoever reads this that I personally have used a jumping program that uses this quickness x strength = explosion formula and gotten results. I haven't increase my vert by 20 inches and I haven't doubled it, but for a guy who has tried and everything and failed to gain 8 inches is pretty good I think. Don't you? I have gone from barely getting a one-foot-one-hand dunk on good days to dunking with two hands, throwing it off the back board, and on good days an awkward 360. What is even better though is that I can dunk in games now, which I never would believe before I learned this new formula.
Article Source: http://EzineArticles.com/?expert=Augie_Johnston
This formula is the key! It all makes so much sense now. If your leg muscles are very strong, but you cannot jump high then you must increase their quickness. What I mean by that is that you must increase the speed in which the muscles fire (contract). If you have very quick firing muscles and cannot jump high then you must increase your strength. This is where many jump programs fail. They do not focus on strength and only have the player use plyometrics to increase their vert, but if you look at the formula that's only half of it. That's why some people only do plyometrics and see great results and other do not and vise versa with squats.
Many people think that if you can squat a lot of weight then you should be able to jump high. Wrong! Jumping uses mostly fast twitch muscles. This sort of training recruits an entirely different type of muscle fiber. If that same person has great leg strength they must now focus on getting those muscles to fire quicker. This is where plyos come in because that is their specialty, but if you do not have the strength to begin with you cannot get those muscles to fire fast enough.
Have you ever wondered why some guys can jump out of the building and they have what look like skinny, weak legs? Skinny, yes...Weak, no. These type of legs have extremely fast firing muscles (plus some structural things with their bodies) in their skinny calves. Take a look at their "butts" and their upper thighs. This is where all their strength is hidden. 90% of these type people have "big butts" and thick thighs in comparison to the rest of their body's structure.
I'm just trying to tell whoever reads this that I personally have used a jumping program that uses this quickness x strength = explosion formula and gotten results. I haven't increase my vert by 20 inches and I haven't doubled it, but for a guy who has tried and everything and failed to gain 8 inches is pretty good I think. Don't you? I have gone from barely getting a one-foot-one-hand dunk on good days to dunking with two hands, throwing it off the back board, and on good days an awkward 360. What is even better though is that I can dunk in games now, which I never would believe before I learned this new formula.
Article Source: http://EzineArticles.com/?expert=Augie_Johnston
Attacking the 2-3 Zone Defense
There are number of reason why a coach will decide to implement a zone defense as part of their game plan and there are just as many zone variations as there are reasons for using them. A basketball coach must be prepared to attack the zone using a multitude of approaches. Before building a game plan the number one thing to know is; no matter the initial alignment ALL zone defenses morph to a 2-3 alignment once the ball is entered to either the wing or the corner. Once a coach understands this concept he is ready to build his offensive philosophy.
Philosophies vary in degrees but all have a common thread. In order to beat the zone the experts will tell you to beat the defense down the floor. Not allowing the defense to get set will keep them on their heels and allow for a multitude of scoring opportunities. Next coaches believe ball reversal is critical. To say it is not would be a lie, ball reversal keeps the defense moving and does not allow them to get comfortable in their designated guarding positions. Finally a well schooled basketball coach might believe patience is a virtue and necessary in order to beat a 2-3 zone. This is debatable given you just read speed down the floor is a key element to beating a zone.
Yet what the experts won't tell you about beating the 2-3 zone are three very important key features. All zone offensive attacks; both continuity and set plays must have three key features.
• "The 2/3's Rule". Dribble penetration is a must in order to attack the 2-3 zone. Guards must be able to attack the front lines of the defense and get to the middle low defender using the dribble. The 2/3's Rule is simple. Beat two of the three defenders who are responsible for ball side defense.
• Screening. Similar to the 2/3's Rule. Screening is a hidden gem in used to attack zone defenses-especially the 2-3 zone. Set plays must use screening options to attack front line defenders and the low middle.
• Short Corner Attack. The 90 degree angle made by the lane line with the end line is called the 'short corner'. Getting behind the defense and attacking this area is a guaranteed score each time.
Article Source: http://EzineArticles.com/?expert=Forrest_McKinnis
Philosophies vary in degrees but all have a common thread. In order to beat the zone the experts will tell you to beat the defense down the floor. Not allowing the defense to get set will keep them on their heels and allow for a multitude of scoring opportunities. Next coaches believe ball reversal is critical. To say it is not would be a lie, ball reversal keeps the defense moving and does not allow them to get comfortable in their designated guarding positions. Finally a well schooled basketball coach might believe patience is a virtue and necessary in order to beat a 2-3 zone. This is debatable given you just read speed down the floor is a key element to beating a zone.
Yet what the experts won't tell you about beating the 2-3 zone are three very important key features. All zone offensive attacks; both continuity and set plays must have three key features.
• "The 2/3's Rule". Dribble penetration is a must in order to attack the 2-3 zone. Guards must be able to attack the front lines of the defense and get to the middle low defender using the dribble. The 2/3's Rule is simple. Beat two of the three defenders who are responsible for ball side defense.
• Screening. Similar to the 2/3's Rule. Screening is a hidden gem in used to attack zone defenses-especially the 2-3 zone. Set plays must use screening options to attack front line defenders and the low middle.
• Short Corner Attack. The 90 degree angle made by the lane line with the end line is called the 'short corner'. Getting behind the defense and attacking this area is a guaranteed score each time.
Article Source: http://EzineArticles.com/?expert=Forrest_McKinnis
Most Wanted Basketball Kits
Basketball is a popular team sport which is played all over the world. This game was invented in the year 1891 by James Naismith. He is a Canadian-American educator and physician. Initially the game was played using a soccer ball. But later in the late 1950s it was replaced with basketball balls. The basketball balls are usually colored in orange so that the players can easily view the ball while playing.
The basketball kits are available in various ranges, price, and brands. Online shopping gives you much more flexibility. You can just simply place an order on what you require and easily get it shipped for free. Most of the stores even offer you exciting discounts on different varieties of basketball kits. A complete basketball kit would contain basketball balls, ball pumps, backboards, rims, apparel and protective gears. Shoes usually do not come with this package. It has to be bought separately. There are wide varieties of shoes available for professional men and women players. Even kids have a wide variety to choose from.
There are also other trivial equipments like ball cart, clock, court marking system, etc. These are not mandatory equipments but it can still be used if one wishes. Basketball apparel should be loose and comfortable. A basketball jersey is always worn sleeveless so as to provide easiness while playing. There are separate styles of clothing available for men and women.
Some packages even contain training aids. This kind of equipment is used for training. However apart from the most basic equipments like basketball ball, clothing, and rims, all the other equipments are optional.
Article Source: http://EzineArticles.com/?expert=Dinesh_Kumar_D
The basketball kits are available in various ranges, price, and brands. Online shopping gives you much more flexibility. You can just simply place an order on what you require and easily get it shipped for free. Most of the stores even offer you exciting discounts on different varieties of basketball kits. A complete basketball kit would contain basketball balls, ball pumps, backboards, rims, apparel and protective gears. Shoes usually do not come with this package. It has to be bought separately. There are wide varieties of shoes available for professional men and women players. Even kids have a wide variety to choose from.
There are also other trivial equipments like ball cart, clock, court marking system, etc. These are not mandatory equipments but it can still be used if one wishes. Basketball apparel should be loose and comfortable. A basketball jersey is always worn sleeveless so as to provide easiness while playing. There are separate styles of clothing available for men and women.
Some packages even contain training aids. This kind of equipment is used for training. However apart from the most basic equipments like basketball ball, clothing, and rims, all the other equipments are optional.
Article Source: http://EzineArticles.com/?expert=Dinesh_Kumar_D
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