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
Thursday, September 10, 2009
Age Eligibility Rule is Exploitative
High School basketball seniors are now on the crossroads of their lives. They now have a decision to make; do they play college basketball and go through another year of not earning anything or go to Europe and play against men to develop their games and ready themselves for the big show; the NBA.
Unlike the seniors of the past, kids today will no longer have the opportunity to jump straight from high school to the NBA. They have to spend one more year after graduating high school before they can step inside the gates of the NBA. This is unfair. It is Unfair to students, and unfair to the players who are obviously being exploited by the hypocrisy of the collegiate basketball system and David Stern.
Unfair to the Players
It is odd to think that it is only in the NBA where the 'one year after high school' rule applies. Other sports leagues like the NFL, MLB and other professional leagues allow for players to come straight from high school. And because of this oddity the players suffer.
It is unfair for the league to impose this type of age eligibility and stop a player from earning money. Money that the player could have been used to help take care of themselves and their families; money that could have been in their pockets a year earlier. Money today is more valuable than money in the future.
Business Decision for David Stern
For the college coaches, it is understandable that they want the players to go through them before they go pro. It keeps them relevant. But for David Stern, it is a business decision, even if he masks it behind the guise of 'social responsibility.'
For Stern, one year in college allows these players to get more airtime, which in turn allows them to get more fans. This also allows for hype to build up and for excitement to increase. This then leads to more people following these boys into the NBA, keeping track of their progress. This is something that cannot be achieved if players were to jump straight from high school. And so, the rule, as far as the NBA is concerned, is good for business.
Unfair to the Students
This rule is also unfair to the regular college student who will have to share the same campus with players who do not have the slightest interest in getting an education. It is unfair to put them in a situation where they see their peers simply doing their time, cruising along, and not taking college seriously. The students are forced to share resources with these players who in a year, will be gone; resources that could have been put to better use for students who actually want to go to college but cant.
It is not a question of education (if it was then the rule would have been to finish college before entering the NBA) but a question of profits. The NBA needs this rule to make their fan base grow. The colleges need this to make their basketball programs relevant, and thus, increase ratings on games. It is a matter of profits, profits that students and players will now have to pay for, whether they like it or not. GP
Article Source: http://EzineArticles.com/?expert=Yossarian_Fisher
Unlike the seniors of the past, kids today will no longer have the opportunity to jump straight from high school to the NBA. They have to spend one more year after graduating high school before they can step inside the gates of the NBA. This is unfair. It is Unfair to students, and unfair to the players who are obviously being exploited by the hypocrisy of the collegiate basketball system and David Stern.
Unfair to the Players
It is odd to think that it is only in the NBA where the 'one year after high school' rule applies. Other sports leagues like the NFL, MLB and other professional leagues allow for players to come straight from high school. And because of this oddity the players suffer.
It is unfair for the league to impose this type of age eligibility and stop a player from earning money. Money that the player could have been used to help take care of themselves and their families; money that could have been in their pockets a year earlier. Money today is more valuable than money in the future.
Business Decision for David Stern
For the college coaches, it is understandable that they want the players to go through them before they go pro. It keeps them relevant. But for David Stern, it is a business decision, even if he masks it behind the guise of 'social responsibility.'
For Stern, one year in college allows these players to get more airtime, which in turn allows them to get more fans. This also allows for hype to build up and for excitement to increase. This then leads to more people following these boys into the NBA, keeping track of their progress. This is something that cannot be achieved if players were to jump straight from high school. And so, the rule, as far as the NBA is concerned, is good for business.
Unfair to the Students
This rule is also unfair to the regular college student who will have to share the same campus with players who do not have the slightest interest in getting an education. It is unfair to put them in a situation where they see their peers simply doing their time, cruising along, and not taking college seriously. The students are forced to share resources with these players who in a year, will be gone; resources that could have been put to better use for students who actually want to go to college but cant.
It is not a question of education (if it was then the rule would have been to finish college before entering the NBA) but a question of profits. The NBA needs this rule to make their fan base grow. The colleges need this to make their basketball programs relevant, and thus, increase ratings on games. It is a matter of profits, profits that students and players will now have to pay for, whether they like it or not. GP
Article Source: http://EzineArticles.com/?expert=Yossarian_Fisher
LeBron is Looking Sillier by the Minute
King LeBron James is a freak of nature. Make no mistake about it; he is a fine example of someone who was given a special gift by God He has talent, he has charisma, he has the physique, and most importantly, he has youth. Unfortunately for LeBron, his youth is turning against him. He is finally showing the arrogance and sense if entitlement that usually comes with it. His recent actions are starting to overshadow all of what he has done these past five years.
First, there was the immature act of leaving the floor after the loss to the Orlando Magic, without so much as a congratulatory nod. Next there is the conspiracy of the lost 'dunk' tapes. Slowly but steadily, LeBron is turning from the King to the Jester.
King's Loss
After the loss of the 6th game of the 2009 Eastern Conference Finals, LeBron James left the floor of the arena, without even giving the Magic players what they were due; a handshake or even, a friendly nod.. The Magic were the better team. They beat the King's team fairly, and they deserved to go to the Finals. James just could not handle it.
James has to understand that even the greatest players in the history of the NBA stayed behind and shook the hands of the winning team. Jordan always had enough respect for the other team to stay behind and shake the hands of the winner. Kobe swallowed his pride and shook the hands of the Celtics when hey beat him for last year's finals. Joe Dumars stayed behind and shook Jordan's hand, even as Isaiah Thomas led a walkout after losing to the Bulls a year after their 2 championships. James should have stayed behind.
King's Pride
Now comes the infamous conspiracy of the confiscated tapes of Jordan Crawford, a Xavier Sophomore, dunking over LeBron James at LeBron's "Skills Academy." The sophomore apparently dunked on the King during a pick-up game, while two cameras were filming. After the incident, Nike officials confiscated the tapes, undoubtedly, following James' order. They later announced that the confiscation had nothing to do with the dunk but no one really believed them.
James' pride was hurt when the young Crawford made him feel what it was like on the other side of an incredible dunk. It made him feel foolish and made him feel like a chump. So what does the King do? Act foolish and act like a chump. Have the tapes confiscated and have them erased. In doing so, he became what he wanted to avoid, a fool.
The King has Time
Fortunately for James, he has time to make amends. He still has the opportunity to be the King that he so wished to be. He still has the chance to grow up and see that congratulating winners is not sign of weakness but a sign of maturity and a sign of true champion. He has the opportunity to realize that seeing one's self as an untouchable god will only lead to alienation.
The King is turning into a Jester but all is not lost for LeBron. He just has to grow up and realize that sometimes, being a King means bowing down giving people what they are due. GP
Article Source: http://EzineArticles.com/?expert=Yossarian_Fisher
First, there was the immature act of leaving the floor after the loss to the Orlando Magic, without so much as a congratulatory nod. Next there is the conspiracy of the lost 'dunk' tapes. Slowly but steadily, LeBron is turning from the King to the Jester.
King's Loss
After the loss of the 6th game of the 2009 Eastern Conference Finals, LeBron James left the floor of the arena, without even giving the Magic players what they were due; a handshake or even, a friendly nod.. The Magic were the better team. They beat the King's team fairly, and they deserved to go to the Finals. James just could not handle it.
James has to understand that even the greatest players in the history of the NBA stayed behind and shook the hands of the winning team. Jordan always had enough respect for the other team to stay behind and shake the hands of the winner. Kobe swallowed his pride and shook the hands of the Celtics when hey beat him for last year's finals. Joe Dumars stayed behind and shook Jordan's hand, even as Isaiah Thomas led a walkout after losing to the Bulls a year after their 2 championships. James should have stayed behind.
King's Pride
Now comes the infamous conspiracy of the confiscated tapes of Jordan Crawford, a Xavier Sophomore, dunking over LeBron James at LeBron's "Skills Academy." The sophomore apparently dunked on the King during a pick-up game, while two cameras were filming. After the incident, Nike officials confiscated the tapes, undoubtedly, following James' order. They later announced that the confiscation had nothing to do with the dunk but no one really believed them.
James' pride was hurt when the young Crawford made him feel what it was like on the other side of an incredible dunk. It made him feel foolish and made him feel like a chump. So what does the King do? Act foolish and act like a chump. Have the tapes confiscated and have them erased. In doing so, he became what he wanted to avoid, a fool.
The King has Time
Fortunately for James, he has time to make amends. He still has the opportunity to be the King that he so wished to be. He still has the chance to grow up and see that congratulating winners is not sign of weakness but a sign of maturity and a sign of true champion. He has the opportunity to realize that seeing one's self as an untouchable god will only lead to alienation.
The King is turning into a Jester but all is not lost for LeBron. He just has to grow up and realize that sometimes, being a King means bowing down giving people what they are due. GP
Article Source: http://EzineArticles.com/?expert=Yossarian_Fisher
Best Basketball Commercials
Here we go. A look at the top five basketball commercials. Anywhere from funny basketball commercials to simply sweet ones.
5. Steve Nash with Vitamin Water: This funny basketball commercial was not widely aired, but is down right funny. It reminds me of Zoolander. So if you like that type of humor, you have to see this. It is basically Steve Nash saying all these outrageous things about himself while he is doing a model shoot and putting on makeup.
4. Be Like Mike (Gatorade) Original: The one that started it all I guys. "Like Mike, I wish a could be like Mike." How that has stuck even today. How could this not be a top commercial if even years later people are still saying "I wish I could be like Mike."
3. Nike Freestyle: This Nike commercial is exactly what it says it is. Freestyle. It has a whole bunch of people doing sick moves with the basketball. It is put together to an absolutely sweet rhythm and it makes you want to go out and learn and do the moves that the people on the commercial are doing.
2. Let Your Game Speak: Once again, a Nike commercial. I am not a Nike fan, but there commercials are good. This Nike commercial features a whole bunch of kids doing Michael Jordan moves. They then go on to do some of his highlight dunks. It ends with them having the same game winners as him. It is basically a whole bunch of kids in a Michael Jordan highlight real with sweet music. Just Awesome.
1. Kobe and Lebron Puppets: This commercials were just absolutely awesome. For once, it was like the Superbowl when watching the NBA playoffs because I could not wait until another one of these commercials came on. There was "playoffs" commercial in which Lebron is totally jacked and is running around doing his chalk ritual and Kobe is like "been there, done that." Then there is the "babysitting" commercial in which they have to babysitting this annoying little kid. The good part comes when they show the kid their shoe room and he shuts up and grabs for his inhaler. There is the "rings" commercial in which Kobe lets Lebron know about how many rings he has and the "car jump" commercial in which Kobe's puppet does Kobe's original (fake) car jump. This are just absolutely great.
Article Source: http://EzineArticles.com/?expert=Lee_Veldkamp
5. Steve Nash with Vitamin Water: This funny basketball commercial was not widely aired, but is down right funny. It reminds me of Zoolander. So if you like that type of humor, you have to see this. It is basically Steve Nash saying all these outrageous things about himself while he is doing a model shoot and putting on makeup.
4. Be Like Mike (Gatorade) Original: The one that started it all I guys. "Like Mike, I wish a could be like Mike." How that has stuck even today. How could this not be a top commercial if even years later people are still saying "I wish I could be like Mike."
3. Nike Freestyle: This Nike commercial is exactly what it says it is. Freestyle. It has a whole bunch of people doing sick moves with the basketball. It is put together to an absolutely sweet rhythm and it makes you want to go out and learn and do the moves that the people on the commercial are doing.
2. Let Your Game Speak: Once again, a Nike commercial. I am not a Nike fan, but there commercials are good. This Nike commercial features a whole bunch of kids doing Michael Jordan moves. They then go on to do some of his highlight dunks. It ends with them having the same game winners as him. It is basically a whole bunch of kids in a Michael Jordan highlight real with sweet music. Just Awesome.
1. Kobe and Lebron Puppets: This commercials were just absolutely awesome. For once, it was like the Superbowl when watching the NBA playoffs because I could not wait until another one of these commercials came on. There was "playoffs" commercial in which Lebron is totally jacked and is running around doing his chalk ritual and Kobe is like "been there, done that." Then there is the "babysitting" commercial in which they have to babysitting this annoying little kid. The good part comes when they show the kid their shoe room and he shuts up and grabs for his inhaler. There is the "rings" commercial in which Kobe lets Lebron know about how many rings he has and the "car jump" commercial in which Kobe's puppet does Kobe's original (fake) car jump. This are just absolutely great.
Article Source: http://EzineArticles.com/?expert=Lee_Veldkamp
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