One day im gonna dunk

Ever said that, just playing basketball with your friends looking at the rim and saying "one day im gonna dunk". The normal reaction isn't a good one normally weird looks followed by mocking and sarcastic comments because your "too small to dunk" (like me). Well recently I have actually been looking into vertical jump training and theres alot of good stuff but mostly alot of people trying to scam you for your money. But with some research and help from people who have done the programs (me being one of them) i have put together a list of some workouts and programs for you.

Vertical jump programs:

The Jump Manual
This one stood out to me the most because of all it offers you, Aswell as the program you get workout charts, training videos, Nutritional plan, one on one training (over skype), Training forums to share and discuss with other people doing the program and much more.

So what is the Jump Manual and how does it work?
Well it claims to target the 9 areas which determine your jumping ability

1. Strength
2. Quickness
3. Nuerological recruitment and conditioning
4. Fuel
5. Stability and Balance
6. form
7. Flexibility
8. Body composition
9. Hereditary Factors

I saw they recently had a deal on making it cheaper and offering alot more than it was before so if you've got the money why not try it out, to me it seems like the best one out there and if it doesn't work for you then they will refund you within 60 days of purchase.

http://www.jumpmanual.com/


Air Alert

I actually have this workout and have given it to alot of my friends. One of my friends only did a couple weeks of the workout but saw gains in his jump. He could just about get his fingertips touching the rim and now he can grab it running up, so he probably had about a 3 inch gain (which isn't bad). My other friend is about half way through and he told me that he's gained some more height so it efinitely works.

What is Air Alert

Air Alert is a jump program that claims to give you gains of 8-14 inches in 15 weeks. It looks like hardwork with the ammount of repetitions in the excercises, some even being 300 which does seem wierd when people have always told me to do explosive sets with lower reps to work the fast twitch fibres. But there is proof it works so im not doubting its effectiveness.

What Air Alert has to offer

. Air Alert training DVD
· Air Alert training manual
· Air Alert workout chart
· Advanced workout chart
· Measurement charts
· Wei-Wu-Wei Focus Program

It is curently priced at $29.95/£18.28

http://www.airalert.com/  



Cheap jump training

If  your like me and dont want to pay for jump programs then why not create your own or try known methods to improve your jump.

Strength Training

I have always been taught and in all the programs strength training is included. Basically you need strength training because your muscles need to be strong enough to perform the actions when playing basketball and also to be able to effectively use training like plyometrics.

What kind of excercises are in strength training


Squats

Squats are a big one, these are what i think are the most effective for strength training they use your quads, glutes, calves and hamstring muscles ( basically all your muscles from toe to hip). These are great for gaining strength.


Deadlifts

Another great excercise for building strength, it works the back and surrounding core muscles ( which really helps your jump), glutes, hamstrings and calves. You'll need a barbell but other than that your set to go.

Lunges

These are a killer but you know that old saying "no pain no gain" that certainly applies here as in all strength training. These work quads, hamstring, glutes and calves.


Key points:
.Do about 8-12 reps 4 sets
.Focus on exploding especially with squats when you explode up
.Make sure you use the right techniques to prevent injury when using weights.

Plyometrics

I found plyometrics very useful in my jump training and there fairly easy excercises to do. They work your explosiveness and fast twitch fibres to enhance your jump, speed and quickness.

Excercises:

http://www.youtube.com/watch?v=tDOs1RrpPqo
Best to do these touching the backboard

http://www.youtube.com/watch?v=Z3jkbEc7-HQ
Dirk nowitzki does these full court, but depening on your level you can just go halfcourt

http://www.youtube.com/watch?v=R1wEx3yXYBg


Key Points
.10-15 reps 4-6 sets
.Do as explosive as you can, you get as much out of this as you put in
. Make sure you dont over work yourself doing too many reps because you dont want to overwork your muscles



So there you have it use these tips and you'll be dunking in no time!