Author Topic: Dunking and Getting better at Basketball  (Read 2961 times)

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ADot

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Dunking and Getting better at Basketball
« on: July 13, 2016, 02:19:18 am »
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Hey guys I'm going into my first of college and I am want to able to go dunk on a fast break and improve my one foot vert.
Right now I can grab rim and dunk a smaller ball. I also want to improve my game in basketball so I can go to court and not look like a fool. My workouts are going be mixture of Joel Smith stuff from Just fly sports and Weights like deadlifts and trap bar, squats, Barbell step ups, lower leg work and some upper body . I like deadlifting the most out of all lifts. Triple jumper/long jumper in high school. Extremely weak right now especially in core and upper body.  Gonna upload some stuff on my youtube if I can.

18
6 ft
8'0 standing reach
170 Pounds

Raptor

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Re: Dunking and Getting better at Basketball
« Reply #1 on: July 13, 2016, 02:36:38 am »
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Sounds pretty good. Your reach is pretty high, I'm at ~7.11 with shoes on and I have pretty long hands, at ~5'11-6'0.

jumperer

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Re: Dunking and Getting better at Basketball
« Reply #2 on: July 13, 2016, 04:32:02 am »
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nice. yea, 8 ft reach is really good for 6 ft. i'm 6'1 and my reach is about 7'8/7'9. wish i were a one foot jumper too for the sole reason of dunking on fast breaks/cherry picks lol.

LBSS

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Re: Dunking and Getting better at Basketball
« Reply #3 on: July 13, 2016, 09:05:50 am »
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 :welcome:

Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

handstand + backflip + flag

ADot

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Re: Dunking and Getting better at Basketball
« Reply #4 on: August 04, 2016, 12:53:44 am »
+1
 Have been working out for the last two weeks. Waking up at 5 to go to the gym.

Basketball: Every other day
Dynamic warmup
Two ball drills
Practicing dribbling moves
Free throws
Jump shots
Driving/fast break

Gym: 3 to 4 week
Dead lift
Sets 6,6,6,3 6 reps
Increasing weight to 275

Hyperextensions with 45 lbs
3×8
Bulgarian split sqaut
3x8 with two 40 pound dumbbells
So weak on these.
Ankle raises
3x10 heavy on machine

Pull up/dips on assistance machine
Overhead press 4×10 75

Sprints/jumps
2 times a week
5x40 starts
5x 40 bounds/llrr bounds
4x30 straight leg bounds
4 Long jumps
1x60 bound




6 x 120 sprints: seperate day







ADot

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Re: Dunking and Getting better at Basketball
« Reply #6 on: September 04, 2016, 11:40:00 am »
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bump. how's it going? ne new dunk vids?

I got really sick last month and couldn't workout. Now I'm at my college so I have unlimited weight room and basketball court.
I don't know if my school has a track so I don't know how I'm going to do my bounding. But I'm going back on my grind.
Logs are coming along with videos. Plus it snows like hell during the winter so I have to figure out how to get my speed work in.


adarqui

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Re: Dunking and Getting better at Basketball
« Reply #7 on: September 04, 2016, 11:48:36 am »
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bump. how's it going? ne new dunk vids?

I got really sick last month and couldn't workout.

daamn. sucks man.



Quote
Now I'm at my college so I have unlimited weight room and basketball court.
I don't know if my school has a track so I don't know how I'm going to do my bounding. But I'm going back on my grind.
Logs are coming along with videos. Plus it snows like hell during the winter so I have to figure out how to get my speed work in.

nice!

sucks possibly not having a track, but you can always bound on a football/baseball field.

for winter, maybe that have some indoor facilities nearby? ie those indoor soccer places, or even an indoor track (would be amazing).

ADot

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Re: Dunking and Getting better at Basketball
« Reply #8 on: September 04, 2016, 12:03:46 pm »
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Yeah I think I will get a good bit stronger here. Since I'm a little older and more developed.
I figure it out though.

ADot

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Re: Dunking and Getting better at Basketball
« Reply #9 on: September 17, 2016, 02:05:18 pm »
+1
9/17/16

session 1 of the day

2x12 120 squat warmup
3x6 100 incline bench
10x6x4x2
at more weight after every set
ending deadlift 270
50 calf raises with 30 pound dumbbells
4 sets

ADot

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Re: Dunking and Getting better at Basketball
« Reply #10 on: September 17, 2016, 02:06:03 pm »
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second session later today:

ADot

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Re: Dunking and Getting better at Basketball
« Reply #11 on: September 19, 2016, 07:23:12 pm »
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second session
yesterday
3x6 squats 110 pounds
BSS 3x10 60 dumbells
100 pushups
8 min of planks

Today
rest

ADot

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Re: Dunking and Getting better at Basketball
« Reply #12 on: September 26, 2016, 11:09:37 am »
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two days ago.
4x10 tuck jumps
4x10 split jumps
4x50 ankle bounces
3x30 single leg ankle bounces
8 minute plank circuit

ADot

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Re: Dunking and Getting better at Basketball
« Reply #13 on: September 26, 2016, 11:11:28 am »
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Yesterday
4x6
150 squats
4x6
250
deadlifts
dip,pullup,pushup circuit.