Carmelo Anthony Dunk Or How Tto Increase Vertical Jump
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Wendy Blair
Apr 11, 2010, 1:30:21 AM4/11/10
to The Jump Manual
Did you see Carmelo Anthony's dunk over Theo Ratliff? Or the one over
Jerome Williams? What about the one on Francisco Elson?
One of his sickest dunks was the crazy facial over entire Argentina
team on 30.08.2007!
It's obvious the Denver Nuggets small forward dunks a lot. As a matter
of fact, the 23-year old superstar had more dunks (157!) last season
than LeBron James (108), Josh Smith (101), Vince Carter (86),
Shaquille O'Neil (83), Kobe Bryant (59) or Dwyane Wade (59)! Only four
players had more dunks than Melo: Chris Wilcox (161), Shawn Marion
(169), Amare Stoudemire (180) and Dwight Howard (254).
But back in the days, when Carmelo Anthony was drafted in 2003, a lot
of people doubted Anthony's athletic ability, many were talking about
overweight. And they never stopped.
Last summer, the 6-8 forward decided he needed to drop some excess
pounds to get his game back to where it needed to be. He stuck to a
strict diet, mostly of fish and vegetables.
"No steak! I was on the fish diet. No carbs." - Carmelo Anthony
The result: Melo lost 15 pounds, slimming down to 225 lbs. with
impressing 8 percent body fat. Besides the normal workout, he also
worked on his vertical, that is at 35 inches by now. To reach that
Anthony mainly concentrated on plyometic training - explosive power
movements.
Plyometrics work the lengthening contraction of a muscle and then
follow it quickly with a concentric contraction, which has particular
benefits for basketball players looking to jump higher and more
quickly.
Here are some examples:
Front Box Jump:
Stand facing a bench or a sturdy box (use one 12 inches high to start,
and work your way up to taller boxes). Jump onto it with both feet,
landing softly with your knees slightly bent. Step down and repeat.
Side Box Jump:
This time stand with the box or bench at your left side so you jump
onto it laterally. Land softly, step down, and repeat. Perform the
second set with the box at your right.
Medicine Ball Jump:
Stand under a basket or next to a wall. Grab a medicine ball and hold
it over your head. Bend your knees and quickly bring the ball down to
your waist. Explode straight up as you lift the ball above your head,
trying to touch the ball to a target--the rim, the backboard, the
bottom of the net, or a point on the wall.
Try any of these plyometric moves two or three times a week. Do two
sets of five to 10 repetitions, resting for 60 seconds between sets.
For more exercises and crucial things to know about vertical jump
(f.e. why often what you "don't" do is more important then what you
"do" do) please take a look at this page I strongly recommend:
Jerome Williams? What about the one on Francisco Elson?
One of his sickest dunks was the crazy facial over entire Argentina
team on 30.08.2007!
It's obvious the Denver Nuggets small forward dunks a lot. As a matter
of fact, the 23-year old superstar had more dunks (157!) last season
than LeBron James (108), Josh Smith (101), Vince Carter (86),
Shaquille O'Neil (83), Kobe Bryant (59) or Dwyane Wade (59)! Only four
players had more dunks than Melo: Chris Wilcox (161), Shawn Marion
(169), Amare Stoudemire (180) and Dwight Howard (254).
But back in the days, when Carmelo Anthony was drafted in 2003, a lot
of people doubted Anthony's athletic ability, many were talking about
overweight. And they never stopped.
Last summer, the 6-8 forward decided he needed to drop some excess
pounds to get his game back to where it needed to be. He stuck to a
strict diet, mostly of fish and vegetables.
"No steak! I was on the fish diet. No carbs." - Carmelo Anthony
The result: Melo lost 15 pounds, slimming down to 225 lbs. with
impressing 8 percent body fat. Besides the normal workout, he also
worked on his vertical, that is at 35 inches by now. To reach that
Anthony mainly concentrated on plyometic training - explosive power
movements.
Plyometrics work the lengthening contraction of a muscle and then
follow it quickly with a concentric contraction, which has particular
benefits for basketball players looking to jump higher and more
quickly.
Here are some examples:
Front Box Jump:
Stand facing a bench or a sturdy box (use one 12 inches high to start,
and work your way up to taller boxes). Jump onto it with both feet,
landing softly with your knees slightly bent. Step down and repeat.
Side Box Jump:
This time stand with the box or bench at your left side so you jump
onto it laterally. Land softly, step down, and repeat. Perform the
second set with the box at your right.
Medicine Ball Jump:
Stand under a basket or next to a wall. Grab a medicine ball and hold
it over your head. Bend your knees and quickly bring the ball down to
your waist. Explode straight up as you lift the ball above your head,
trying to touch the ball to a target--the rim, the backboard, the
bottom of the net, or a point on the wall.
Try any of these plyometric moves two or three times a week. Do two
sets of five to 10 repetitions, resting for 60 seconds between sets.
For more exercises and crucial things to know about vertical jump
(f.e. why often what you "don't" do is more important then what you
"do" do) please take a look at this page I strongly recommend:
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