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k6mi
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« on: December 01, 2010, 01:58:02 pm »
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Hi guys. Started working on my vertical and weigh lifting this September and i have seen some amazing results . I added a little over 5 kg to my bench press in 18 days and because i started working on my vertical it increased very fast. i increased it about 3 inches in less than a week.

AGE: 13

HEIGHT: 163cm

WEIGHT: 49kg

REACh: 210cm (with shoes)

SVJ: 56 cm( dont know how many it is in inches:D)

RVJ: 62cm

Goals:

RVJ:72 cm
SVJ:65 cm
 
And to hit the backboard (basketball backboard).
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LBSS
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« Reply #1 on: December 01, 2010, 03:19:28 pm »
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For reference, for the standard-based kids (myself included):

AGE: 5.12*

HEIGHT: 5'4"

WEIGHT: 108

REACH: 6'10.7"

SVJ: 22"

RVJ: 24.4"

Goals:

RVJ: 28.4"
SVJ: 25.6"

*Just kidding.

EDIT: Fixed reach. Thanks vag, my bad.
« Last Edit: December 02, 2010, 10:29:34 am by LBSS » Logged
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« Reply #2 on: December 02, 2010, 08:12:21 am »
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to do today!@!
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« Reply #3 on: December 02, 2010, 08:44:05 am »
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Quote from: LBSS on December 01, 2010, 03:19:28 pm

REACH: 5'10.7" 6'10.7"


Fixed!  Tongue
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My youtube channel
My training career PRs list
The Age vs Vertical year-by-year results
adarqui
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« Reply #4 on: December 03, 2010, 02:24:53 am »
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Quote from: k6mi on December 01, 2010, 01:58:02 pm
Hi guys. Started working on my vertical and weigh lifting this September and i have seen some amazing results . I added a little over 5 kg to my bench press in 18 days and because i started working on my vertical it increased very fast. i increased it about 3 inches in less than a week.

AGE: 13

HEIGHT: 163cm

WEIGHT: 49kg

REACh: 210cm (with shoes)

SVJ: 56 cm( dont know how many it is in inches:D)

RVJ: 62cm

Goals:

RVJ:72 cm
SVJ:65 cm
 
And to hit the backboard (basketball backboard).



nice man, motivated at a very young age, just make sure you keep everything simple and keep form very strict.

you going to log your training sessions?

peace
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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« Reply #5 on: December 04, 2010, 01:23:18 am »
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Quote from: k6mi on December 03, 2010, 04:52:34 am
Quote from: adarqui on December 03, 2010, 02:24:53 am
Quote from: k6mi on December 01, 2010, 01:58:02 pm
Hi guys. Started working on my vertical and weigh lifting this September and i have seen some amazing results . I added a little over 5 kg to my bench press in 18 days and because i started working on my vertical it increased very fast. i increased it about 3 inches in less than a week.

AGE: 13

HEIGHT: 163cm

WEIGHT: 49kg

REACh: 210cm (with shoes)

SVJ: 56 cm( dont know how many it is in inches:D)

RVJ: 62cm

Goals:

RVJ:72 cm
SVJ:65 cm
 
And to hit the backboard (basketball backboard).



nice man, motivated at a very young age, just make sure you keep everything simple and keep form very strict.

you going to log your training sessions?

peace
If you guys need that to help me for my training sessions then yes. But maybe i will miss it some days because i get home at like 21:30PM and sometimes 22:30pm and then i have to study and get 8 hours of sleeping so that will be very busy but i will give my best. And yea i am motivated to become an NBA player. i just want it so bad. I am good in basketball skills and i think one of the best in my nation in my age if not the best. but not very athletic. I have break numerous of school records. Not game records. Like making 100/93 free thorws, making 48 free thorws in a row etc. their basically all shooting records. i usually do like 400-600 MAKES not attempts makes a day. And if i have a rebounder then more. and then i work on my ballhandling for 30 minutes. and then i will go to weight room but i dont have a program right now and i dont know excatly what do to how to do etc.

nice man, sound motivated/dedicaed.

fill out the 'free coaching questionnaire' so we can get a better idea of your nutrition, sleep habits, injury history etc.. click the 'free coaching' link on the menu bar, fill that out and drop it in here.. we can help guide your training for sure, and regarding our convo on live chat today, we'll definitely be keeping it very simple, light, and a focus on good form/slow progression.. if you're serious, you have to take it slow right now and master the basics, you're still very young at 13 years old.

peace man
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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« Reply #6 on: December 06, 2010, 03:05:56 am »
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Quote from: k6mi on December 05, 2010, 10:12:47 am
my hamstrings felt fine today.
todays workout.
Warmup
Stretch
squatting (45kg) 4x8
Deadlifting(50kg)3x5
Vertical Jump Bible workout week 1
Then basketball workout

tomorrow i take a day off from weightlifting only basketball  skills workout and then tuesday gonna squatt and deadlift again.


generally you should be taking 2-3 days of rest between lower body sessions, due to your age/experience level.. so wednesday man, tuesday is too early.

pc






Quote from: k6mi on December 05, 2010, 04:00:13 am
AGE:13

HEIGHT:5"4

WEIGHT:108 lbs

SLEEP SCHEDULE: Every day atleast 8 hours sometimes more. and on weekends over 10 hours.

BODY TYPE:Not fat  and not skinny too.

GOALS: gain 5 inches on both running and standing vertical.

CURRENT ABILITY:24,4 inch running vertical and 22 standing vertical. I have done a little bit of Vertical Jump Bible novice workout .

INJURY HISTORY: Rolled ankle year ago. fully healed.

TRAINING HISTORY & ACHIEVEMENTS: I did leg press for a while and i gained 3-4 inches .

CURRENT ACTIVITY LEVEL AND/OR TRAINING PROGRAM:I do leg press like 2-3 times per week. and 2 times upperbody workout. and i play bball everday.

BRIEF OVERVIEW OF CURRENT DIET:On morngins i eat 3-4 fried eggs with milk. On lunch i eat whatever they give in school and kephir but not junk food. Then i go home and then it depends if my mom is home i eat porridge of oat flakes if not then i usually do something simple for my self. like fried eggs again or i eat cornflakes. and on evenings i eat usually meat with potato or something and  sometimes chicken with rice.

IMPORTANT ACTIVITIES: nothing basically.training is the most important thing to me. and i dont have a lot of games . we are right now in a shitty league.

remember, you're going to gain in strength, muscle mass, power, etc just by growing.. lifting at this point should be 100% strict to form.. vjb sounds like a good option right now.. I would not go anywhere near 5RM or lower (so no 1RM's, 2RM's, 3RM's, 4RM's or 5RM's).. keep everything to pretty much 8reps or above. The only exception for 5RM would be deadlifting etc, to avoid back fatigue, but definitely do not strain maximally on any reps at this point.

right now, lifting for you should be very general and preparatory, no need to max or go extremely heavy etc.. form & health is #1 priority.

make sure you don't skip meals, you need those calories to grow. Also make sure each meal has a significant protein source in it (chicken, meat, eggs, turkey/milk etc).

peace man
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
LBSS
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« Reply #7 on: December 06, 2010, 10:57:20 am »
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This journal will be awesome if kept up. I wish I'd started training for vert when I was 13.

 welcome
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adarqui
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« Reply #8 on: December 06, 2010, 06:15:20 pm »
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Quote from: LBSS on December 06, 2010, 10:57:20 am
This journal will be awesome if kept up. I wish I'd started training for vert when I was 13.

 welcome

lol yup.
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http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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« Reply #9 on: December 07, 2010, 10:38:38 pm »
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Quote from: k6mi on December 07, 2010, 10:08:47 am
wow . with one session of squatting+ deadlifting and vjb workout and 2 days rest from weight lifting only skills workout i got from touching the rim to grabbing and hanging on the rim. not the 10ft rim. there is a smaller rim in both sides in our court. before i only touched it now i can grab it. added like 2 inches to my vertical.

lol nice!!!!
Logged
http://adarq.org/code/

"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
adarqui
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« Reply #10 on: December 12, 2010, 12:38:44 am »
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can you please explain to me why you want your journal moved to the graveyard? i'm very curious.
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
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« Reply #11 on: December 12, 2010, 01:08:01 am »
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Quote from: adarqui on December 12, 2010, 12:38:44 am
can you please explain to me why you want your journal moved to the graveyard? i'm very curious.


x2
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« Reply #12 on: December 12, 2010, 04:01:19 pm »
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You can't live your life on an adrenaline rush.

^biggest thing I've learnt in my life. You need to live it through, grind it out day by day, and pick yourself up when you get hit hard. NBA players all have music videos dedicated to them, making it look cool to train, but what you don't realize is they had to work through blood, sweat, and tears to get what they wanted. You can't give up just because no one's giving you a constant pep talk- Man up, get back, and start banging.
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« Reply #13 on: December 15, 2010, 07:48:32 pm »
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Quote from: k6mi on December 15, 2010, 04:53:39 am
I was little angry at the time because we lost a big game that we should win. My teammates were shitting.
 i already talked to adarq and we cool now.

Can you guys give me some like 2 week workout or something because im very close on dunking a smaller rim in my gym.i almost got it monday. like 1-3 inches stilll missing  but that was with a smaller ball also. my goal is to dunk on that rim before new year with both small and big ball. i rested 2 days from squatting etc and gonna test today can i dunk it now.

there's really no short stim workout i could give you, you need more experience.. stim workouts include very heavy lifting & higher volumes of reactive work. The simple stuff you're doing will work just fine, jumps before lifting, lift, rest 1-2 days, jump again. During those rest days you can stay more active using short sprints or some basketball work.

take at least 1 day (possibly two days) of rest before jumping/dunking again, eat big during this day (but no junk), then try again, this time take some caffeine from coffee 1 hour before you jump, see if that gives you an extra inch or so.

peace
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"Now Cornell University neurobiologists, studying the adrenal glands of rats, have discovered how chronic stress cranks up the intensity of this adrenaline response. The key to this so-called molecular memory resides in a donut-shaped protein on the surface of cells that secrete adrenaline, the hormone also known as epinephrine."

PED's in drug free sports is cheating, unethical, and weak. Athletes and/or coaches who condone/display this behavior can get lost.


"But you have never felt the burn that you get in the hip flexors from pulling back on the pedal stroke, you have never done the exercise in your life. Squatting ain't doing shit for your hip flexors blu." -- sickenin vendetta.

QuickMix: Gulf Dunk Mix: http://www.youtube.com/watch?v=9PHyFdbJnrY&hd=1

The Promise Dunk Mix: http://www.youtube.com/watch?v=Ed5VRE0lOXU&hd=1

Ballet Dunk Mix: http://www.youtube.com/watch?v=pI_c2dz0C_4&hd=1

BoingTerd Dunk Session: http://www.youtube.com/watch?v=F6mHaUoNpOg&hd=1

Dunk Films: dunk=surfing: http://www.youtube.com/watch?v=oAp_z9fVyMQ

May 2011 Dunk Mix: http://www.youtube.com/watch?v=z7MYrl716-k

May13-2011 Nice dunk session: http://www.youtube.com/watch?v=73BhhFenp7o&feature=player_embedded

APRIL 2011 DUNK RECAP/MIX: http://www.youtube.com/watch?v=VuPS1Sm10ds

Some hard freakin` dunks: http://www.youtube.com/watch?v=3nukAo_IizA , http://www.youtube.com/watch?v=QU7URZQ3Y4U , http://www.youtube.com/watch?v=FMQo64DzV70

WHO RUN IT DUNK MIX - PART 1: http://www.youtube.com/watch?v=xypWSL5YVEw

adarq.org commercial #2: http://www.youtube.com/watch?v=QBYlngDcxFY = if at first you don't succeed, AMP THE F UP & TRY AGAIN.

lion swag dunk mix: http://www.youtube.com/watch?v=hhyqcL4fO-g

misc dunk footage from 2/20/2011, gettin` up: http://www.youtube.com/watch?v=XhF8F43z5Og

end of 2010 dunk session: http://www.youtube.com/watch?v=P2fwJ8e5Vs8

The "I think i'm dying dunk mix" : http://www.youtube.com/watch?v=XiXkdX5QLNo
LanceSTS
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« Reply #14 on: December 16, 2010, 01:44:52 pm »
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 You can do some sprint starts, sprints while dribbling, etc. and that will help your first step and quickness some, but the reason why you arent quick and fast is because youre weak right now.  You need to stay focused on the basics, improving squat and lunge, etc.  Jump, sprint, etc., as you get stronger and you will see a huge carryover to your speed and quickness as you progress.   Line hops can be done during your dynamic warm ups as well and will help your coordination and quickness as well. (front to back, side to side, one leg front to back, one leg side to side)
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