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Sebastian Telfair NBA Or How to Dunk a Basketball
You may know Sebastian Telfair from the documentary “Through the Fire”. Then you know the 23-year-old guard can play. You know he has some angry hands. But did you know 5’11” guys can dunk? I can’t remember him dribbling in the NBA, but there is a video on YouTube of him dribbling in high school.
Actually, you don’t need to be tall to dunk! Former NBA player Spud Webb, who stood at 5’9”, won the NBA Slam Dunk Contest in 1986. What about “KryptoNate” Robinson (5’9”), the 2-time NBA Slam Dunk Champion? His dunk over 6’11” Dwight Howard in the 2009 NBA Slam Dunk Contest was simply amazing! So it can be done – you can dunk even if you are under 6 feet!
But how can you improve your vertical jump?
1) Work on your general fitness. Lose the extra pounds (or, if you’re already in good shape, try to reduce your body fat).
2) Use the skip code. It gives you explosive and calf strength.
3) Try calf raises and squats, as they form the most important muscle group in the jumping process. (max. 1 set of 8 reps 2 times/week).
After 4 weeks your legs should be ready for a concrete vertical program.
But jumping is not only about strength, but speed! Here’s what you can do to improve in this area:
1) Sprints
2) quick jumps (e.g. skip rhymes)
3) Plyometric exercises
PS Don’t forget to stretch before and after your workout. It not only prevents injuries, but also keeps your muscles flexible – a great point of the vertical jump!
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