Blake Griffin Dunk or the 3 best exercises to jump higher
You’ve seen Blake GriffinTimofey Mozgov’s November 2010 dunk? Most people agree that he is one of the best dunks in the NBA in recent years. And Blake Griffin never tires of shooting, in fact he leads the league in dunks (100 as of Jan. 26, 2011).
Being 6 ft. At 10 inches (2.08 m) tall and with a 37.5-inch vertical, it’s easy for Blake to dunk; however, it’s interesting that his foot reach and his wingspan are well below average for his (power forward) position. The reason for his almost unique combination of power and explosion (LeBron James and Dwight Howard are two other examples) is special training: Sand workouts in a 60-pound vest obviously pay off for him. .
But you don’t need to complete such extreme training to improve your vertical jump. There are great exercises that will help you increase your vertical in a short amount of time. So without further ado, here are the top 3 exercises to jump higher:
1) Box jumps. For this exercise you need a solid box. The idea is simple: jump on the box, go down and repeat the movement. Start with a box height of 16 inches (40 cm) and increase the height if you have no trouble jumping on it. Do 6 repetitions per set.
2) Depth Jumps. The goal here is to get out of the box and jump back into the air with full power as soon as you hit the ground. Do 8 reps per set (max 4), just two days a week! Your muscles need to regenerate after such an intense athletic skill.
3) Split squat jumps. This exercise will improve the strength and explosiveness of your legs. The starting position is the lunge position (see Google or YouTube images). Now jump up and switch legs. Repeat the exercise 8 times on each leg (5 series). By the way, split squat jumps are part of Brandon Roy’s daily routine (40-inch upright).
Don’t forget to warm up and stretch before AND after your workouts! Also, keep in mind that if you want to improve your vertical jump, you need to work on your jump burst and NOT jump stamina.
That’s why jumping as high as you can will do more harm than good. It’s all about the correct execution of the exercises, the correct number of repetitions and the correct amount of rest (especially when doing plyometrics), since your muscles need a long time to regenerate after intense athletic activity (at least 24 hours, 48 hours). is even better).
I recommend sticking to a vertical jumping program (The Jump Manual ) as it gives you concrete training plans, exercise videos, number of series and repetitions.
P.S. You probably know that Blake Griffin will be in the 2011 NBA dunk contest. But did you know that Blake won the Slam Dunk contest at McDonald’s All-American game in 2007 (a one-point win against Austin Freeman)?