Gilbert Arenas Dunking or How to Increase Vertical Jump

Maybe you heard NBA superstar Gilbert Arenas is quite unorthodox on and off the court – but above all about his training.

For example he when the team is idle he often works out three times a day: first with the team at practice, then to do drills at 8 p.m. and a third time around midnight, when he hoists 300 jumpers with the rebounding machine. His explanatory statement: Since most of his peers don’t work out during the season, this is his chance to overtake them. And the key wrinkle to this master plan for NBA domination? Starting with the 42nd game – the season’s precise midpoint – Arenas stops the extra workouts. “So while everyone else is burning out,” he says with a conspiratorial nod, “I’m finally getting my legs.”

When you are talking about Gilbert Arenas and training, there is one story you gotta know about:

Someday, after a team practice, Arenas made a $20,000 bet with fellow Washington Wizard DeShawn Stevenson. Agent Zero claimed he could make more shots from the college basketball three point distance with one hand than Stevenson could make professional level three-pointers using two hands.

And out of 100 attempts, Arenas completed 73 shots! Stevenson on the other hand needed to make his final ten shots just to tie, but only made his first five shots before missing his sixth (meaning Stevenson completed 68 of 96 attempts).

But Arenas isn’t just a shooter. In case you didn’t know, the 6’4” guard has a 37-inch vertical!

So what did he do to increase his vertical?

Just take a look at Hibachi’s favorite exercises to improve your vertical:

Box Jumps:

Starting position: Place a foot-high plyometric box in front of you. Now jump on top of the box. Step down and repeat. Don’t do more than 15 reps. You can use taller boxes later.

But jumping isn’t only about the legs, also the power that you generate in your upper body (mainly the shoulders) is important:

Push Press:

Starting Position: barbell across the top of your back. Bend quickly at the knees and hips and then explode upward and push the barbell up. Take the barbell back to your shoulders and repeat the exercise for a maximum of 5 reps. Start with light weights and add weight later. Then do 5 sets of one or two reps.

Hang Clean:

Starting Position: bar above your knees, your torso at a 45-degree angle to the floor. Now pull the bar up along your body. Raise onto your toes and pull your body forward. Start with light weights and do 2 to 5 sets of five reps. You can add weight later and work to one rep per set.



Source by Steve Wells

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