Expert: Bob Anagnostou - 7/26/2007

Question
QUESTION: Hello, My name is Mohamed and I live in Toronto. I'm about 6,4 and I'm turing 15 soon. I have a Vertical leap of about 21 or 22 inches. I was wondering if there were any exercises i could do to increase my vertical over the next 2 months to 3 months which is when bsketball season starts. My goal is to be able to dunk by the time the season starts.

Thank You

ANSWER: Dear Mohamed,

So, 3 days a week, Monday - Wednesday - Friday do the following ones which will enhance your legs strength, speed and explosiveness. It's important to work your hamstrings(back of the leg) cause it's a muscle group that is very often week and needs strengthening especially in hockey players.
a)Step ups - Maybe the most significant workout. Use a chair (leaned against a wall to keep it stable). Begin with one thigh on the chair parallel to the ground. With all of your strength, push off of the elevated leg and leap off of the chair as high as you can. Crisscross or switch your legs in the air. Land with the opposite leg elevated in the chair as in step 1. Repeat the procedure until you are back to step 1. This completes 1 rep.(2 sets of 15 reps)
b)Ancle raises - step on a book or stair step one legged standing on toes, heel below the step, raise yourself up only with your calf (reps till you feel your leg burning, 3 sets),
c)Leap ups - bend down to a 1/4 squat position and jump back into the air to a minimum of 8 to 10 inches(4 sets of 25 reps),
d)Thrust ups - Begin with your legs straight, thrust (bounce) yourself up as high as you possibly can and when come back down you thrust at once back up trying not to bend your legs(3 sets of 30 reps).
e)Squat hops - Squat down into a sitting position while hugging a ball for balance.Make sure that you are looking straight ahead, with your back straight,  that you are elevated on the balls of your feet (half tiptoed) and most importantly that your thighs are parallel to the ground. Hop or bounce in the seated position between 3-5 inches per hop. (5 sets of 25 reps).
f)Sprints - Dash giving 100% for 30m, jog for 20m, and back from the start again. Try to start explosively each dash (8 sets of sprints and jogs).
These will help you with your speed and add extreme amounts of power. Rest between the sets for 60 or 90 secs. Massage and stretch the group of muscles working each time while resting time. Let your legs rest till the next workout day. 48 hours are needed for the muscle group to recover. Eat a couple of eggs per day and drink a lot of water. It is highly important that you warm up before and cool down after exercising, as well as  stretching your whole body a lot. That will help you with agility and will decrease the risk of getting injured plus improving explosiveness and flexibility. THE FIRST DAYS OF EXERCISING YOU MUST START EASIER. THE FIRST 2 WEEKS DO THE HALF OF WHAT IS PRESCRIBED. DO NOT EXCEED. WARM UP, STRETCH, WORK OUT, COOL DOWN, STRETCH.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching stuff
(Euroleague, HEBA)

---------- FOLLOW-UP ----------

QUESTION: Thank you very much Coach B. Anagnostou.
I was also wondering what days during the week i should practice basketball since i need 48 hours of rest after every workout. I was also wondering how long it will take for me to dunk. Thank you.

Answer
Dear friend,

It's OK to play basketball on tuesdays, thursdays, saturdays and sundays. But it's not a good idea to play the same day.

It will take about 8 to 10 weeks.

Sincerely Yours,
Coach B.Anagnostou
Olympiacos Coaching stuff
(Euroleague, HEBA)