Adarq.org

Hey everyone just joined up so i could share my progress ATM i haven't trained my legs except for when my coach makes me run down and backs or stadiums everything else is natural im just going into the 10th grade my 1st dunk was in 9th grade im right around 6'1 only weighing 155Ibs have really found a good way to test my running vert and stand vert and suggestions please tell me lol well thats it for now peace.

Simple video of dunking at my HS i can jam is with one hand off 2 feet ill get a video from that soon sorry for vid quality was taken on my phone.
<a href="http://www.youtube.com/watch?v=dg_ZPU_dYWs" target="_blank">http://www.youtube.com/watch?v=dg_ZPU_dYWs</a>

hey sup man! that's cool you're dunking so early & natural.. eventually if you did some proper training for it, it could really go up.

as for measuring vert/running vert, it's always touch - reach.. so if your reach is 96 inches at 6'1, and you barely touch 10', that'd be 24 inches of course, etc.. So if you can touch rim off a standing vert, use how far down you touch on your hand to judge your vert..

Calculate your standing reach, have someone help you or do it on a wall etc.. Standing up, reach straight up with one arm, feet flat.. measure how high your fingertip is.

You can do the same thing for running vert, ie, how far down your wrist you are touching on the rim.. just use a measuring tape to figure out certain marks on your hand/wrist etc.. For example, I know where 30, 35, and 40 inches are on my hand/wrist/arm.

Another method you could use is head height touch.. For example, you could do standing or running jumps on a 9' rim, and if you hit your head, 35", etc.. eventually u could hang a ball + string from a 10' rim and use head height to hit it, but i just go with the touch - reach method.

peace man hope that helped!

in 8th grade my standing vertical was 26inchs thats the only measurement iv have on my vert my reach is around 7'10 or 7'11 i think and i can hang on rim off (vert most of the time)

nice, if you can hang on the rim that's about 10'3-10'4 - 7'11 = 124 - 95 = 29 inches.. if so that's real nice.. with lifting or proper training you'd want to get up to 35" standing, throwing down from standstill would be very powerful.

peace

oh thanks any work outs that i could do to work on my explosive power i wanna be able to dunk off a drop step

np.. yeah check this out:

http://www.adarq.org/forum/performance-training-blog/an-introductory-block/

you could do that or something like VJB beginner etc.. but the idea is to keep it simple, progress your lifts (add weight) with proper form, and stay in shape/keep jumping.. that's it, that's the beginner/intermediate formula for the most part.. people get very derailed when they see all this fun fancy stuff instead of sticking to the basics.

so check that out..

if you decided to do that, or the jackm split, or VJB beginner, just make sure you start out light and really get your form perfect.. lifting is an AID, not an end-all-be-all, #1 goal is health & staying in condition.

peace man