You may know Sebastian Telfair from the documentary “Through the Fire.” So you know the 23-year-old guard can play. You know he has some crazy mangoes. But did you know that the 5’11” guy can dunk? I don’t remember him dunking in the NBA, but there’s a video on YouTube showing him in high school.
Actually, you don’t need to be tall to dunk! Former NBA player Spud Webb, standing at 5’9”, won the NBA Slam Dunk Contest in 1986. And what about “KryptoNate” Robinson (5’9”), the two times NBA Slam Dunk champion? His dunk from him over the 6’11” Dwight Howard in the 2009 NBA Slam Dunk Contest was just amazing! So, it can be done: you can dunk even if you’re under 6 feet tall!
But how can you improve your vertical jump?
1) Work on your general physical condition. Lose the extra pounds (or, if you’re already in great shape, try reducing your body fat).
2) Use the jump rope. It gives you explosiveness and strength in the calves.
3) Try calf raises and squats as they train the most important muscle groups in the jumping process. (max. 1 series of 8 repetitions 2 times per week).
After 4 weeks, your legs should be ready for a specific vertical program.
But jumping isn’t just about strength, it’s also about speed! Here’s what you can do to improve in this area:
1) Racing
2) Quick jumps (eg tire jumps)
3) Plyometric exercises
PS Don’t forget to stretch before and after your workout. Not only does it prevent injuries, it also keeps your muscles flexible – a big point in vertical jumping!
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