I can, and have been able to for a long time. The key is to have either a wide glass or to break the graham crackers in halves or quarters. Real cold milk is a must, too. I like to drink the slugelings from the bottom if there are any.
Thanks for thinking of me. Progress is great. I finished my first ever FB season a few weeks ago and I am attending several free agent and open tryouts in the next few weeks. I ran my first 40 two weeks ago in monsoon like conditions after standing in line with a hundred and fifty guys freezing cold. clocked a 4.7 against the wind. So I am hoping to clock in the high 4.5’s in upcoming tryouts. This time next year I should have my name out there on every scout’s list. Shouldn’t be long after that.
This jump training specifically to dunk is pretty simple. Most Renegades would only need to alter the number of depth jumps and height of depth jumps. I guess if I am 6’7" and I have a 38" I am only 3 inches away from hitting my head on the rim. But game time is not a test on inches it is a test of will.
Thanks for the Props Coach.
I’m 17 years old, 6’2", 181 pounds and my best vertical was 38". I’ve been dunking since 8th grade, I got a fast break in the county championship game and one handed it, place went nuts. I’ve been dunking with regularity since then, I’m hoping to break the 40" level this offseason, I can currently do a 360 2 handed and 1 handed, double pump, windmill, and a couple other good dunks. My best ever game dunk was a double pump in traffic on these two 6’7"+ guys in a fall league game, I went baseline and double pumped under one guy’s arm and dunked on the other one who didn’t get a good jump.
I can’t. I’m between 6’ and 6’1 at about 210 and I was able to just touch rim, but this is not a muscular 210. When I come out of boot, i’m definetely gonna get acquainted with some squats, deadlifts, and power cleans. But I would love to see a T-mag collabo of Kelly B and Jason Norcross outlining a periodization program on how to dunk, or at least increase ups.
Im 5’6" 155lbs. I can grab the rim and sometimes during pickup games while running from the 3 point line to snag a rebound I can grab and hang on it, opens eyes as people think Im trying to dunk it back in. Funny, Ive never dunked anything though, even tried a golf ball and missed. At a arena football tryout I tested at 35" off turf, and clocked a 4.42. That was during my football days and weighed 170lbs. now that Im putting full time into boxing I weigh 155, and 150 for fights, feel a lot lighter but tons weaker both running and leaping. I train renegade style directly from the RENEGADE if anyone’s wondering.
Bronx Bomber - Well, I beat you to the punch. Kelly and I have already started to put together an outline toward the article and are actively working on it right now.
Dark Renegade - Good luck man! Keep up the hard work. I wish you the best.
To the rest - it looks like we are going to have to play some ball if we ever get a T-Mag forum get together put together. Maybe at SWIS 2003. Take care and I hope you all had a great Thanksgiving!
Hey, I can’t dunk, but next year my goal is to be the shortest kid in the school to dunk. I’m 5’6 and I’m about 4 inches away from the rim.
Hey Jason, when do you think the articel will be done?
Well, it’s almost complete. Kelly and I have to put the finishing touches on part 1 (scientific foundations, program components) and finalize the training routine (98% done already). I’ll also have to take a bunch of pictures of various exercises we will be including, but that shouldn’t take too long.
Hopefully by the end of next week, TC will have something in his hands.
Also at 5'6", you definitely can do get it done as long as you stay committed.
I’m 6’6 270 and I’ve been dunking since high school when I was a scrawny 6’6 185. Back in those days we weren’t allowed to lift heavy during the season let alone heavy squatting as they though this would do more harm than anything (go figure). Once I began lifting heavy in college my vertical improved and my dunking became better and more fancy/elegant. Reverses, 180’s etc. One piece of advice. Don’t do any ephinerine the day you first try. The rush from the first time you throw down is all the heart pumping you’ll need. Good Luck!
Damn good thread!! Good to see so many under 6 foot guys dunking!! At 5-9 5-10 I’ve gotten very close, and could always grab rim…I took off from the gym for like 1.5 years and man I couldn’t jump for shit!! I miss my cleans, deadlifts, and squats…I remember Poliquin saying in the past that max squat has the highest correlation to vertical jump…I also think the power clean is good too…I never really did that may plyos…so tell me, do you guys think its the heavy squatting, deads, and cleans or the plyos? Personally, I think its the weights…
Power = Force x Velocity
So, you need to have a good strength base so that you force element of the equation is maximized. This is where heavy squats and deads come into play.
But you also need to move your body weight very fast to get above the rim, so once strength levels are appropriate a gradual shift towards more explosive training such as plyometrics and olympic lifts is what is needed.
Coming out of college I participated in several pro-combines. My vertical was consistently around 43 inches. I am 6’4" and at the time maintained a weight of 255. My BF was 8-10%. I think that much of this vertical explosiveness is attributable to 8 years of olympic-style lifting. My best advice would be to find a coach with CSCS certification and background with USA Weightlifting.
i am totally psyched you two are doing this article.i am constantly working towards a better vertical because i am a volleyball player.that is a real crucial element to my game and improvement is always desired.thanx for taking the time to coordinate this .look forward to reading it and appliing it.
Well hey all you fella’s over 6 foot eat your heart out because i’m 5’8 and can dunk. I can’t do it on a regular basis but on a good day i can dunk. Of course i only weigh about 145 lbs but hey not everybody can be big. I think i have around a 34 inch vertical leap. I tried to play college basketball but i didn’t weigh enough to handle all the banging so that didn’t work out. I’d still think about playing if i could put on some weight though.
How about increasing one’s jump off one leg? Is there anything in the article on that, or do you have some suggestions for the forum? I consider it just as functional in basketball - you know, that whole layup thing. Plus, I think much more distance can be attained going off of one leg. Any help would be appreciated.
Good point Jared! Jumping off of one leg is quite different than 2 legs. It will be addressed to a certain extent in the article. Many different unilateral exercises are included, but if you are dead set on really improving your one leg vertical, you may want to modify things just a bit so that some of the core 2 foot squatting and plyometric exercises convert over to their 1 leg counterpart.
Honestly though, I think doing the program as written will lead to tremendous increases in both 2 foot and 1 foot vertical jump height. You may just want to modify the dunk practice. portion of the training program and do more l leg jumping.
did i miss the article because i cannot find it and had been waiting for it.
I can dunk… 5’9, 175lbs…
1 Arm Snatches baby 
[quote]Xen Nova wrote:
I can dunk… 5’9, 175lbs…
1 Arm Snatches baby ^_[1]
Impressive man! How old are you?
I caught a dunk or two when I played in HS…at the time I was 5’10"-11" and about 165…I can still hang with two hands, but can’t get much above the rim any more!
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/quote ↩︎
I’m 5’9 1/2", 155 lbs, 35 years old, and can just barely dunk. Also I can almost dunk from a standing start - when I was 135 lbs I could do it. My running two-footed vertical is only about two inches more than my standing vertical, so apparently my jump uses lots of power and very little spring. I can barely touch the rim from one foot.
I’m guessing two-footed vertical may correlate well with deadlift strength. My numbers in most lifts aren’t that impressive but I can deadlift 420.