LeBron James Dunk Or How To Increase Vertical Jump

LeBron James Dunk Or How To Increase Vertical Jump

Do you remember LeBron James' dunk over Damon Jones? What about the one over Tim Duncan and Rasheed Wallace? Nobody would doubt that LeBron has got mad hops. His head is at the rim almost every time he dunks! In fact, he has a 41-inch vertical.

But the most interesting fact about the 23 year old superstar is that although he is one of the strongest players in the league - he still manages to have such a sick vertical leap.

You ask where is the problem? Lets take a look at LeBron's body. The guy is build like a bodybuilder. The problem is, muscles are heavy, muscles are even heavier then fat. By the way, that's the reason you first gain weight when you start running in order to lose some fat. You build muscles first and burn fat only later. So be patient in that case. Back to Lebron - as a matter of fact, at 240 pounds he is actually too heavy for his height (6' 8'')! The average weight of an NBA player at this height is 222 pounds. But he still gets it done, he still has a vertical that is well above that of an average nba player (= 32 inches)! So, how does he do it?

"Ask me to play. I'll play.

Ask me to shoot. I'll shoot.

Ask me to pass. I'll pass.

Ask me to steal, block out, sacrifice, lead, dominate. Anything.

But it's not what you ask of me.

It's what I ask of myself."

- LeBron James

This quote gives you a hint to a point that is absolutely essential: the dedication. LeBron's work ethic is matchless (e.g. his body fat rate is 6,7 %!). Only Kobe Bryant's workout is at the same level. Lets take a look at an excerpt of LeBron's workout:

It's a 5 days a week, one hour a day workout (running and playing basketball not included, = additional 3 hours a day). Every day consists of different exercises, only certain exercises like jump rope are done every time.

Day 1 (Monday):

- Jump rope (400 jumps)

- DynaDisc foot-speed drill To develop the core, balance, and foot speed all at once, stand on the discs while holding a medicine ball. Do a small, quick hop so that your left foot is on the floor and your right foot is on the disc your left foot was just on. Hop back to your original position, then do a quick hop in the opposite direction, so that your right foot is on the floor. (20 moves in each direction)

- DynaDisc dribble drill Stand on one foot on a disc holding a basketball with both hands at chest level. (Be glad that it's not a medicine ball.) Bounce and catch it while maintaining your balance. (20 dribbles on each foot)

- Stability dribble drill Back to the medicine ball and the Core board. (20 dribbles)

- Instability push-up (right) Do 2 sets of 20 with your hands holding the Core board.

- Seated figure eight (15 in each direction)

- Leg curl (2 sets of 10)

- Seated leg extension (2 sets of 10)

- Hip abduction (2 sets of 10)

- Smith rack squat The safer squat (2 sets of 10)

- Front raise (2 sets of 10)

- Lateral raise (2 sets of 10)

- Rear deltoid raise (2 sets of 10)

- Single-arm dumbbell row (2 sets of 10)

- Elliptical machine (25 minutes)

As you may have heard, LeBron also uses belts to build stregth enhancement. Here are some examples:

- Parachute Running Chutes:

Using two small parachutes tied to a belt, LeBron does sprints using wind resistance for power and strength enhancement.

- Bungees:

Two bungee cords tied to a lifting belt. Resisted sprints-forwards and backwards, then resisted slides, also jumps.

As for the vertical jump exercises, the interesting thing is besides the common exercises like jump rope and calf raises, LeBron uses some special, very effective exercises.

Here is an example:

- Split-Squat Jumps:

Starting Position: Start in a semi-lunge position with one foot in front of the other. Movement: Jump up as high as you can, alternating foot positions in mid-air. (If you begin this exercise with your left foot forward, your left foot should be in the back of the right foot at the completion of one repetition.). Use your hands for balance, land softly and under control.
2 Sets, 10 sec (later 15, 20, 25 sec)

For the rest of the exercises and crucial things to know about vertical jump (f.e. why often what you "don't" do is more important then what you "do" do) please take a look at:

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Training to Jump: Workouts to Improve Vertical, Increase Leap

Training to Jump: Workouts to Improve Vertical, Increase Leap

I've been an avid basketball player all my life. Played more games than I can count, and since day one I've been progressing to improve my skills. At first I focused on basketball exercises, thinking that'd be all I'd need to become better. Working on my dribbling, improving my speed, and defining my shot were all steps to getting my game where I wanted it to be. Yet I neglected a vital part of my improvement, when driving to the basket my average vertical jump was very poor. I had done a few workouts based on how to increase leap, but it seemed like nothing would work. So I decided to research workouts that increase leap. Bought every program you can think of, sought help from peers, and probably read more articles on body dynamics than I ever thought existed. What I found out was, the majority of basketball exercises that were said to increase leap and average vertical jump were just simple core and leg workouts based on repetition and consistency. Secret's out about how to really increase leap and average vertical jump, for all of us who are serious about training to jump and sick of basketball exercises with little results. Don't worry about jumping higher, concentrate on becoming a better athlete.

I'm not going to put down any basketball exercises or jumping programs, because they all have valuable information on how to increase leap as well as ones game. Yet the thing that all of the drills had in common were that they were all focused around nontraditional basketball exercises that not only improved average vertical jump, but benefited speed, agility, and overall athletic ability. The better an athlete you become the faster you'll run, quicker you'll move, and will increase leap and average vertical jump. Some of these drills may surprise you, but even if the exercises seem simple they are the ones that'll produce the biggest results on your average vertical jump. Don't forget that if you repetitively do these, you will jump higher, move quicker, and run faster, I promise you.

Training to jump:

Crunches: all about core strength, the one part of your body you use in every single motion. The best exercise when training to jump higher. Lay flat on your back with your knees pointing towards the sky and your feet flat on the ground; raise up to a point where your shoulders are off the ground, but not your entire back. Yes sit ups aren't good for your back, but crunches are a great way around that problem. They not only target you core but they establish a good base to increase your vertical jump.

Planks: Another core and balance exercise, lay face down and come up on your toes and your elbows. While keeping your body in a straight position, hold, you should feel your core. Another variation of this also targets your oblique. Lie on your side and come up on one of your elbows, as you hold in a side plank position. This is a great exercise to strengthen oblique's.

Squats: No matter how you're built you'll be able to squat. Some of us can do weighted squats but that isn't always necessary. If you don't have access to weights, by simply starting in a standing position bending your knees and bringing your thighs into a parallel position and coming back up you can do a squat. Remember repetition is key when training to jump. Do a lot of these and you'll feel it the next day, but as soon as your body adapts, like it will, you'll see results.

Jump Squats: also in a standing position bend your knees and bring your thighs parallel to the ground, once in this position explode upwards as high as you can, land softly and repeat. The best way to improve on something is to simulate the action as many times as possible. This exercise emulates the motion your body goes through when jumping.

Stretching: is something that is usually if not always overlooked, when training to jump, if your flexibility is poor then you might as well put away your sneakers now. Before and after every workout make sure to stretch. Stretch your legs, core, and work on your overall flexibility. Standing stretches as well as seated stretches are always beneficial to your health. There's no point getting your muscles to a place you want them and not being able to move or getting injured because of poor flexibility.

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Steps to Jump Start a Car

Owning a car is not just the fact that the tank is filled, the wiper fluid in the car and the tire pressure is not lower than the number specified in the manual. Who owns a machine must know how to change a tire, changing oil, and must know how to jump start the battery in their car when the car stalls, while on the road. Jump start a car is not as easy as it seems and there are a handful of steps that must be followed forJump start, to be carried out successfully and safely.

The first step to initiate a jump, a car park for the bridge in the immediate vicinity of the vehicle stalled. In general, most of the cars jumper only five feet or so from the car stalled with their sides facing each other are provided. So make sure not to touch the two cars in any way. Be sure to clean cables and you never leave them hanging in the engine compartment, where they can get caught on your belt or the fan. Once the jumper cableswere prepared for the project to ensure that the engine is turned off in both cars and the parking brake every car. Make sure car is in neutral or park Turn all the lights and radio, but are based on the hazards, if you are on the side of a road.

Jump Starter

Now you can begin the process of jumping. Place a jumper cable to the positive terminal of good battery installed on the vehicle. Then connect the other end of positive cable to the positive battery terminalCar jumper. Now connect the negative cable to the negative battery terminal end of the car on the bridge. Connect the other end of the negative cable for unpainted metal surface on the engine of the car stalled. In this way the vehicle is now founded on.

Before performing the early departure, check one last time to ensure that the cables are firmly attached to the vehicle and are not close to parts in motion. Now you can leave your car and bridgethat for a few minutes at idle. Once the load has been done for about five minutes you can start the car stalled. Once the vehicle stalled starts, make sure that both the vehicles and get them to stay for another five minutes or so to a minimum. If the stalled vehicle can not be started, do not try again. This will damage the starter motor of the vehicle stalled.

Once you are able to restart the stalled car can start disconnecting the starter cable. Get them out in reverse order, asThey put on. Also, do not let them touch or something under the hood. To ensure that the vehicle stalled stalled yet, take him to a body shop for a full battery charge, and soon again.

Steps to Jump Start a Car

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