Spud Webb Dunk Or How to Dunk a Basketball

Stretch Marks On Back - Spud Webb Dunk Or How to Dunk a Basketball

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Do you remember Spud Webb winning the Nba Slam Dunk Contest in 1986? Standing at only 5'6"!, Spud beat the defending champion Dominique Wilkins with a collection of nasty dunks - a one-handed 360, a two-handed duplicate pump and a 180 reverse double-pump just to name some.

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Stretch Marks On Back

So, it's clear that you don't need to be very tall to dunk. It's all about the vertical jump - your vertical jump! And what matters most: you can train it! You can growth your vertical leap. If you don't agree at this point, you don't need to read any further.

Spud Webb had a 42-inch vertical - what is yours? To find out, stand near to a wall and stretch your arm upright over your head. Now, mark the top point of your hand on the wall. Put the hand down and mark your fingers with some chalk or paint. Now, jump as high as you can and touch the wall with your hand. The length in the middle of the two marks is you vertical.

Ok, by now, you know where you're at and where you want to be.

The next step is your total fitness. Your legs must be strong adequate to take up a vertical program. You also have to lose the extra pounds (if you have some).

For that, go jogging and use the jump rope 3 times a week (jogging: minimum 45 min. 3 times/ week; jump rope: 100 jumps 3 times a week)

Jumping rope not only gives you explosiveness and calf force but is also a great way to build stamina, and work on your total leg strength.

Other, very effective exercises are calf raises and squats, as they train the most prominent muscle groups in the jumping process. Do these exercises every now and then (the days you do not run).

Important note: don't exaggerate (max. 1 set of 8 reps 2 times/ week)! After 2 or 3 weeks your legs should be ready for a vertical program.

You can now try exercises like this one:

Stand right up, and jump as high as you can without bending your knees (they will bend slightly). As soon as you hit the ground, jump back up again. Repeat the motion a estimate of times. This practice is very effective at strengthening your lower leg muscles.

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