Legends of the Dunk

TOP 5 NBA players with the greatest vertical leap in history:

1. Michael Jordan 121 cm

2.Darel Griffith 121 cm (some say 122 cm)

3. Jason Richardson 116 cm

4. James White's 116 cm

5. Spud Webb 116 cm

Greatest Slam Dunk Ever?

When someone's last name is Jordan, that's more than enough to immediately think of the masterful dunks of the legendary "his flying majesty" Michael, but DeAndre also entered NBA history with his own legendary dunk in the match against Detroit.

At that time, center of the Los Angeles Clippers, DeAndre Jordan, was the author of perhaps the best dunk in the history of the NBA league. In the middle of the second quarter of the match against Detroit Pistons in 2013, Jordan received an "alley-oop" pass from Chris Paul and dunked hard, "cleaning" defender Brandon Knight. Everyone in the "Staples Center" was shocked, the audience and other players could not believe the way Jordan dunked the ball into the basket. To make things more interesting, DeAndre Jordan made a dunk with his right hand - although he usually uses his left to dribble and shoot.

If you ask the best basketball player of all time, Michael Jordan, who himself has won the dunk competition twice, who made the best slam dunk he would choose Vince Carter's slam dunk in this category in the history of All-Star Weekend.

- “ That was the most incredible dunk when he put his elbow in the hoop. It was really amazing" - said flying Michael.

Maybe it sounds like a dream for you to slam dunk at the moment, but it’s possible if you continue reading this article and then jump straight to the practice....

How to Increase Your Vertical

Just as the performance of the 8 strong squats after training can lead to an increase in strength, it is similar to plyometric exercises and jumping. Progress is the result of advancement in the nervous-muscular field and the increase in potential energy just before the jump. The good thing about the methods that will be described is that the results are visible up to 17 days after the end of regular training.

Athletes performed high-intensity plyometric training three times a week. The progress was visible on a weekly basis:

- The First week, athletes performed 40 jumps with 20cm height

- The second week 70 with 60 cm,

- The third week 70 jumps with an additional load of 2kg.

After this, there was a trampoline jump.

Athletes significantly improved the height of the jump and the strength of the activated knee muscles until the end of the study. The made a progress at the height of the jump for about 3cm, which may look insignificant, but it is for a short period of time. Furthermore, athletes spent 3 weeks training after the end of the competition season. The muscle responsible for the knees also showed progress in strength. The next positive thing about this way of training was that the muscle damage index was reduced, allowing for a faster recovery.

If you choose these three exercises twice weekly, and you'll see your vertical jump drastically improve and "slam dunk" won't be just a dream.

There are many great, explosive exercises that will help you to slam dunk and I will write a couple of words about them.

1. Box Jumps – Jump as higher as you can on box or bench. Simple as that. It is important to keep in mind that always jumping "to the very limit", there should be no unrealistic requirements so that no injury occurs. It is very important to have a soft dock on the surface because of the joints. Initially, you should work at lower heights of 50-60cm and work up to 10x in the series.
   
   

2. Squat jumps - We can do this exercise in two ways: our own body weight or weights. For those who are doing it for the first time, the first option is better. However, if you are doing weight jumps for more leg explosiveness, some optimum load should be about 45% of the maximum. This has been shown by recent scientific research. This is an excellent exercise for leg explosive power, it should work in the range of 1-5 times per series.
   
   
   

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