Josh Smith Dunk or how to increase vertical jump

Josh Smith of Atlanta Hawks is one hell of a Dunker. In fact, the 6 '9'' small step forward today the highest vertical in the NBA (41 inches). The 2005 Slam Dunk Champion had more dunks (101) last season (2006-2007) as Vince Carter (86), Shaquille O'Neil (83) Kobe Bryant (59) or Dwyane Wade (59)!

"I first learned to go dunk with 13 years, from seventh to eighth grade. I went to a lay-up and I continued upward, so I thought that we here, and I introduced myself. "- Josh SmithThe 21-year-old always had the ability to jump right, but that does not mean he can work on them at all. Far from it! Almost every morning the NBA off-season Smith heads for the gym. He spends much time on two things: lifting and plyometrics. Josh Smith diving program has two main components, both of which focus on the following:

Power and speed
The first part of the training consists of Olympic style weightlifting moves as clean as the thrust of the press and hang gliding, combines traditional strength exercises with plyometric similar characteristics.The second part is all about is the plyometrics. Plyometrics work the lengthening contraction of a muscle, then follow quickly with a concentric contraction, with particular benefits for basketball players jump higher and faster.
If your legs are strong enough (that is, you have trained your legs for a while), you can use the following training to twice a week for power and speed you need to get in the air for a dunk. If not, you must first establish a fundamental strength in the legs to avoid injury.

Push the button:
Begin the exercise with a bar in the upper back. Keep bending the ankle and upper body rigid and your heels on the floor, quickly at the knees and hips and then explode upwards, pushing the bar so that it extended above your head .Increase vertical Jump Bend your knees while keeping your back barbell on your shoulders and repeat. Never more than five repetitions. Start with light weights, if your technique is solid, with more weight to four groups and only one or two rehearsals.

Hang clean:
Hold the bar above the knees with your hips and your torso at a 45 degree angle toward the ground. Explode your hips forward and pull the bar up along your body. Raise your toes contraction, shoulders, and pull your body forward quickly, catching the bar on the front of your shoulders as you take a squatting position. Keep your elbows forward as you are. Start with light weights and do three to five sets of five repetitions. Add weight and then come to a repetition per set.Take more exercises and crucial things to know about the high jump (for example, so often what you "do not know" to do more important than what you "know"), if you Please take a look at this