How To Jump Higher Dunk

You lock Ben Wallace's Monster on Randy Foye? How about his huge block of Shaq in the 2005 NBA Playoffs?

If there's one thing that Big Ben is a good addition to recover, his shot blocked.

"I wanted as if by magic, jump like Mike, shoot like Bird, and cover pass the ball like Zeke. But not everything has gone well. So I decided to play defense and rebound." – Ben Wallace

In its perfection, middle / average over 15 rebounds and 3 blocks in 39 minutesGame (2002-03)!

Ok, the guy is 33 years now, so its numbers are declining, if not in free fall.
But did you know that the four-time Defensive Player of the Year, once had a 39 inch vertical? Or that his real height is 6 m 7 and not 6 ft 9 in (to whom)?

So that has to reach such an impressive vertical? Let's take a look at his training:

Monday and Thursday (chest, arms, abs):

Bench Press: 8 sets, 8 reps

Tricep Press Down: 6 Sept, 12Homework

DB lying tri extension: 6 sets, 12 repetitions

DB Flye: 6 sets, 10 reps

BB curls: 6 sets, 12 repetitions

Db curls: 6 sets, 12 repetitions

Tuesday and Wednesday (legs, shoulders) back:

Leg Extension: 5 sets, 20 reps

Leg Press: 5 sets, 20 reps

Leg Curl: 5 sets, 20 reps

Calf raises: 5 sets, 20 reps

Lat pull down: set 6, 8-10 reps

Machine Shoulder Press: 6 sets, 10 reps

DB shoulder press: Sep 6, 10 reps

bent row: 6Sets, 10 reps

As you can see, there's a lot of work just to keep a body dominant. Now you do not need training copy of Big Ben, if you just want to improve your vertical jump. Indeed, the combination of weight training and jump can be most effective of all time:

You can try these exercises, weight 2 times a week (Monday and Thursday that is to say, but only if
That playing basketball in a regular and legs are already relatively strong):

1. Squat – 3 x Set10

2. Calf raises – 3 set x 10

3. Leg Presses – 3 set x 10

4. Leg Extensions – 2 set x 20

5. Lunge – 3 set x 10

Also, you can try these jump exercises (also 2 times a week, namely Tuesday and Friday):

1. Squat Jumps – 2 set x 75

2. Chair Jumps – 2 set x 30

3. Jumps – 2 set x 15

4. Box Jumps – 2 set x 20

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