Quote (tommyd323 @ 7 Aug 2014 23:34)
Yeah I've honestly been dunking on lowered hoops most my life. Won a dunk contest in 5th grade at isu basketball camp on a lowered hoop. My hoop that I just got a 2 handed backwards slam last night is 9'7. I've been close to dunking on regulation for a while and just got it today!
Really wish I would have gotten my first attempt on video even though it went off the back of the rim it was a "oooh" slam lol.
Thanks for all the feedback and advice you've been giving me, I appreciate it
Nice, and np.
Until I was in my early 20s I hadn't even figured out what the best vert training was for my body. I had done plyos and used jump shoes, along with lifting weights and bodybuilding (although that was for its own sake), but I found better success later by accident. I had played varsity rugby for my university and after the season I expected my vert would've decreased but it had gotten better! The difference was emphasis on sprints, as well as doing squats & deadlifts for muscular endurance (it wasn't the load but the mass repetition). I am extremely fast-twitch oriented and although the squats & deadlifts played against that orientation, it really helped neuromuscular facilitation toward the jump movement. The sprints woke my body up more toward its potential.
Later on I added power cleans (and their kin) and p-chain workouts. I found skipping really good for timing. I topped out around 40" but the last couple of inches came from persistence and added the extra stuff. I also never went away from plyos and jump shoes at that time, because they were useful. On that note, avoid overtraining. When I was transitioning from varsity rugby to varsity basketbal, I had just recovered from an achilles injury when I tore two ligaments in my left ankle along with breaking a bone at the front of my foot
Just at my best I crapped right out for a year.
tl;dr figure out your body composition, your body type, and your ideal physiology if you haven't because it will help you out a lot. I was better off two feet with two hands than any other way, so my training rituals (past and present) may not be the path for you.