Air Alert

I've been hearing a lot about the Air Alert system recently. My take on it: it's a great beginning program. Works well with muscle memory and is not too intense as far as weight bearing strength training goes. It definitely can be worth your money if you put the effort into it. Now do I think it is anything too special? Not really. But it's a solid program. One that I have seen really improve some players verticals substantially.

Increase Your Vertical

I wrote this mainly because I've talked to a lot of ball players who have no clue how to train their legs. Many don't even do calf raises. Everyone is always looking for a quick and easy way to increase vertical leaping ability. And there are some very quality programs out there to train with (Vertical Project, Micheal Jordan's Program, some Platform Systems etc). There are some weight bearing and also some non-weight bearing programs that get it done. But there are also some programs that just cause injuries. The problem is that most people are not prepared for one of these advanced systems and also most do not pick the correct program. For example, no player under the age of 17 should use any weight bearing programs. This is just asking for an injury.

I obviously have not tried every program out there, but I have seen great results from some. For many of us, an outrageous vertical is not something we were blessed with. Others of us can naturally dunk, without putting any work in. But to increase the vertical that God gave us is where the real work comes in.

The truth of the matter is, any workout routine that claims to increase your vertical without any work put in is a lie. However, there are programs that can increase your vertical leap with substantially less effort on your part. These tips I'm giving you are all tried and true methods of increasing your vertical.

I have worked with many different programs and I can shed some knowledge on programs that seem to work very well for many players. The Vertical Project is one that has worked very well for many players. Also, the Micheal Jordan instructional jumping programs are very helpful. There are other programs however, that can easily cause injuries and the results are not very good. Mostly all of these programs, even the quality ones, promise results that only the top 1% will see. For some, adding inches to a vertical leap is no easy task. You can think of this as a how-to-guide, with recommendations to quality programs to implement.

Mentality of a Dunker

Me and my boy were talking about the mentality of great dunkers and how some just don't have it. This isn't to say that it is not something that can be learned. It is a force that can be harnessed, and is more of a quiet confidence than anything else. If you watch Micheal Jordan and Vince Carter going up for a dunk they just have a mentality that they will glide over anyone in their path, no matter how tall. Obviously most dunkers do not have the vertical to leap over anyone but I think this is a concept that can truly give a baller that added boost to get over the rim.

Most people I see who are on the cusp of dunking (maybe an inch short) do not have the required confidence to pull off dunks. Many go up for a dunk thinking in their heads, "I'm not gonna dunk this" "another stiff-back." But you've gotta go all out every time. It's like the first time you do a back flip, if you half-ass it you're gonna break your neck. Go all out. Do not fear the stiff back. So next time you guys are out there trying to get your first dunk... remember to go balls to the wall. Don't hold back.

Strength Shoes Update

So, there's a new study out that claims the Strength Shoes are useless. While it does hold some truth and makes some very good points, I believe their research to be flawed because they tested the product some of the time on people who have never worked out before. This is definitely not at all who the Strength Shoes are designed for. They used a random sample of people and had some work out normally, and some work out with the Strength Shoes. They wanted to see if those working out with the Strength Shoes really did find a better 40 time and increased vertical leap when compared to those who worked out without the Strength Shoes.

Their findings were those who worked out with the Strength Shoes saw increased results but with increased injuries as well. This is entirely true, and something that should be addressed; if you have never done any training before and you do not consider yourself an athlete, the Strength Shoes are not for you. If you just think about how the Strength Shoes work, it becomes clear why they can cause injuries for those who aren't ready for them. The Shoes force you to put all of your weight on your calves. If you do not have the muscles for this, it will strain your tendons. This can be very harmful for your legs. Also, when wearing the Strength Shoes it is important not to make certain motions that can easily injure your legs. It is very easy to twist an ankle. Merely by cutting down on sharp changes of directions and quick stops, you can reduce your risk of injury with the Strength Shoes. If used correctly, the Strength Shoes can be a great way to help your vertical without any risk on injury.

Yoke on ya homies

So you wanna start dunking? Many aspirations and daydreams end with the attainment of the same All-Star Slam Dunk trophy that Spud Webb and JRich hoisted above their heads. And we all have that friend who says he'll be able to throw down by "next week". He's always holding out hope..."another day and I'm there" "just two more inches on my vertical" ...Sound all too common?

There's no denying the allure and spectacle of sport's most beautiful artform: the dunk, the slam, the yoke, the yam, the boomshakalaka, the showstoppa, the list goes on. And maybe that friend is you. Maybe you just wanna impress that girl who's always coming to your high school basketball games. Maybe you just wanna put your nuts in your homeboy's face and talk a little shit. Whatever the reason, I see a lot of clowns out there, dreaming of being able to dunk one day but going about it all wrong. For those who are blessed with height and God-given leaping ability the quest is simple and sometimes the end goal is attained by early high school... or God forbid, middle school! (cough* cough* Vincanity).

For the rest of us, the glory takes a little work. A little sweat equity if you will. I work for a basketball recruiting camp so I see plenty of young talent. But I also see plenty of wasted talent. There are too many kids out there who have the potential to be another LeBron, but don't have the guidance or work ethic to reach their goals. But also, I wanna let people know about a product that has been around for a while, that I have fallen in love with: The Strength Shoes. They are great because even if you're lazy like myself, you can still get the results of those who are constantly training.

I'm gonna show you, step by step, how to reach your goal. And if yo ass can't dunk by the time you're done...then hey, you can always work on the three pointer or maybe start taking sewing classes with your grandma. It's whatever.

-First off, you gotta get a proper diet going
-Next you gotta train like a sprinter, but don't worry, I'm all about gettin there w/little effort
-You gotta learn to target your calves. (I'll let you know about some products to help you out)
-You might wanna chill w/ the chronic for a minute
-You gotta figure out your step (I see so many who should be dunking but aren't coordinated enough to pull off simple footwork.
-You gotta start with things you can dunk (tennis ball, volleyball, women's ball, big boy pants)
-And finally you gotta learn some stretches and other things.
-And it may be very beneficial for many of you to purchase a workout program designed to increase your leaping ability.

As a Side Note

As a side note, I just gotta give it up to my man TJ Fontenette. For anyone who missed his 720, you really missed a part of street ball history. Go and get the And 1 Mixtapes if you missed TJ's dunk. Aside from TJ's dunk, the And 1 Mixtapes really keep it real on the dunking scene, so go cop them if you haven't yet. And if you do not wanna go buy the tapes, you gotta catch the And 1 Mixtape Tour during the summer. They will be coming to a hood near you.
...Alright, back on topic.

Training to Increase your Vertical Leap

One thing that I think really needs to be stressed is the importance of proper workouts prior to starting a vertical program. A perfect example of this is a weak 14 year old who decides he wants to dunk but is no where near ready. So he decides to buy the Vertical Project Program before any prior weight training and is quickly injured. The fact of the matter is, increasing vertical leaping ability is very advanced when it comes to workout techniques. The Vertical Project is about as advanced as they come. I also feel that the creator of The Vertical Project does not stress the need for proper workout prior to the Vertical Project. This is not to say that the Vertical Project does not create insanely advanced results, because I have worked with a 19 yr old who gained 8 inches, but I do feel that no one should start a program before they have maximized their workout potential.

To increase that vertical leap of yours you need to implement "explosion training." There are a couple moves and some products that will aid this effort exponentially.

For starters, probably the most important leg exercise is the squat. But you have to be careful with squats. This is a very easy way to injure yourself if not done properly. When doing squats you want to stand with your legs shoulder width apart and keep your back straight. Do not put too much weight on the bar and remember to bend at the legs. If you do not know how to do squats properly then you need to find out because it is essential. Go to http://www.bodybuilding.com for extended instructions on how to do a proper squat.

Another thing that will greatly help your vertical leap is jumping rope. You should try to build up your jumping stamina by doing this every day. Try to go for as long as you can until you become experienced enough to go for 5 minutes straight. You can also try working with a weighted jump rope. This will help your overall strength.

You should obviously do calf raises every time you work out your legs. If you do not have access to machines in a gym, you can always go ghetto and hold dumbbells while doing calf raises. When doing calf raises, you want to feel a serious burn. You also want to make sure you go all the way down and all the way up. For extended range of motion and improved results, do this exercise on a ledge so you can utilize extended range of motion.

Also, you always want to get crunches in. I would recommend 3 sets of 30 crunches each time you work out.

But what I really want to get into is a description of a product that I have found to be essential for anyone truly on the cusp of dunking. The Strength Shoes are truly a great way to add that needed boost to your vertical. I briefly touched on some great exercises you can add to your current routine but the Strength Shoes are truly a great way to add explosion without a rigorous routine. When wearing the Strength Shoes, it feels as if you aren't even working out. If you are pretty close to being able to dunk, the Strength Shoes are unparalleled in their added performance to your vertical jump. And the Strength shoes will get you there with the least amount of effort. The Strength Shoes system is what I used to boost my vertical however, this is not the only quality one out there.

All of these exercises can be done on top of your regular exercise routine. However, you do not want to overwork your muscles. I would recommend strength training 3 times a week and doing some cardio every day.