Just an analysis on my 3 dunk attempts yesterday. Recently, I have been working on my new program to get my vertical up. And, I've definitely seen some improvements on my overall strength and power production.
If you guys are wondering what lifts I do to increase my vertical check this video out! ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-af1ciceqRnE.html
Your form is pretty good already, just a few tips from personal experience and what I've read, nothing too scientific: - It's good to keep the neck neutral and relaxed - Counting the steps and starting from the same position might be helpful to improve your timing/gain of speed/flow/momentum. Those stutter steps at the beginning are not very efficient, because your goal is to transition from a slower pace to a much faster, explosive pace, without losing the flow - Try to be upright while running - Training alley ops with good timings can benefit you a lot, as you are losing inches by not swinging your arms (pendulum, circular, hybrid...), also training a good arm swing can definitely gain you inches - Maybe turn your block foot a little bit more in, although it doesn't seem too crucial - And you can also always try to lengthen your penultimate step, not just by actively jumping, but by also stretching. Now regarding working out, I've seen that you've been weight lifting, which is great, a good core and strong legs are key. Maybe also look into some resistance bands, if you aren't too strong for that already (but there are some really really tight ones on the market, so you shouldn't be). Also proper magnesium intake is good for muscle recovery, creatine might or might not help you in the long run, caffeine is said to add a few percent to the performance. I also recommend that you always stretch before and after a workout, especially after, because it helps muscle recovery. Cold showers are also great in that aspect, as they act as an anti-inflammatory and decrease DOMS. Those are all that I can think of now, again, not saying all of my tips are valid, but hoping some of them could help you out. Take them with a grain of salt :) and good luck!
Hey, thanks for the reply! I love the points you made. I think one thing for sure that I will try to do after my strength phase is to start learning how to throw alley oops because as you said I am definitely losing 1-2 inches of vertical. If I learned how to throw a proper alley oops I think I maybe able to land my first dunk. Lengthening my penultimate step was something I noticed and I will aim to improve. As for workouts, I try to emphasize workouts that focus on explosiveness (Cleans, Squats, and Deadlifts). I do try to drink a bit of coffee as my pre-workout. I will definitely try the cold shower, but thats going to test my mental toughness. But, most importantly I'm trying to stay the leanest as I can (Currently at 150 pounds at 5'9). Thanks for your input! Super helpful :).
I haven't yet due to the situation, I haven't been hitting the court. I agree with you that If I learn how to self-lob I maybe able to throw it down. After the situation dies down, I'll definitely start learning how throw lobs.
Do a video about the workouts you did to increase your vertical because in your dunk progress you went from not touching rim to grabbing rim with 2 hands In a year
