Hi all,

I am looking for a personal trainer (in Zurich) for a pretty specific thing: i want to dunk.

I'm 6'2 ~220lbs and, depending on what shape I'm in, can routinely dunk a tennis ball, maybe a volleyball with a personal record, so I figure I probably need to add about 3-5" to my vertical (although I may need to work to get back to the tennis ball).

I purchased one of these programs a while back (The Jump Manual) and the advice seems sound, I am just running into the standard self-defeating inertial barrier, plus I feel like a fool in the ASVZ gym doing explosive jump exercises where I hit my head on the low ceiling.

So... is there anyone in Zurich interested in guiding me in increasing my vertical? I would be happy to either implement the Jump Manual or do something different.

PM me, or anyone can post their suggestions. If another mere mortal would like to implement the program with me, that would alleviate the foolishness a little. ETH'er or no, if we can find a place to train, I'm up for it.

Hi

I play basketball and I am 187cm, 90kg.

try this, run with sand bags with a little more weight, strapped around your legs
Jump 100 times day, 50 in the morning and 50 in the evening before you go to bed

or

with the sand bags still, run up and down the stairs or up and down a hill

this is the way my ex trained me, and dunking was biscuit to me

also, learn how to skip with a skipping rope

u have to train ur body to be light and move with the air around you

Hi guys,

am a personal trainer from Zurich I have just seen your dialogue and have some information which might help additionally. This is a good recommendation with the sand bags (= plyometric training with additional weight).
But I would recommend not to train plyometrics every day and not with the same intensity.
If you combine strenght training with plyometric training (using stretch-shortening cycle with jump serials, power moves etc.) you will have best results. A weekly shedule could look like this -
it is not recommendable to traing plyo and strenght training for same muscle group on the same day to prevent inuries.

Monday
strength legs low int. + upper body high int plyo

Tuesday
upper body high intensity strenght + legs low intensity plyo

Wenesday
rest

Thursday
legs high int. strength + upper body low int plyo

Friday
upper body low int. strength + legs high int. plyo

Also, work on jumping and landing technique with balance and coordination training ( e.g. balance or squats on instable surfaces like a rolled mat or an aero step) and train on proper surface, preferably shock absorbing like grass, rubber mats or suspended floor.

hope it helps,
have a good day,

Jens Baltrusch