Nate Robinson Dunk or how to increase the vertical jump
You may know little Boston Celtics guard Nate Robinson as the human spring. In fact, the 5’7 “shooting guard won the NBA dunk contest in 2006 against top dunks like Josh Smith and Andre Igoudala. In his most memorable dunk of the night, he jumped on 1986 champion Spud Webb, and He received a perfect 50-score for the dunk.He also won the contest in 2009, against Dwight Howard, and this year (2010) to become the first three-time NBA Slam Dunk champion.
Nate’s monster block against the 7’6 “center Yao Ming is already a YouTube classic. So it’s obvious that the guy did some hoops. He actually has a vertical jump of 43.5 inches!
“The first time I touched a board, I was 12 years old. I touched the rim when I was 13, and when I was 14, I was finally able to get wet.” – Nate Robinson
Although Nate could already shoot at that young age, it took some training for him to reach his current vertical jump. After dropping out of college in 2005, he completed a special
Training 4 days a week, one hour a day.
His training consisted of:
Day 1 (Monday):
o Jump rope. An excellent exercise to increase foot speed. (400 jumps)
or Sprint-and-drop. Run the width of a basketball court, drop, and do ten push-ups. (10 sprints)
o Figure eight seated. Sit on a stability ball holding a ten pound medicine ball in front of you. The elbows should be tight at the sides. Slowly do a figure eight motion with the ball, moving your lower body as little as possible. (15 numbers in eight, then 15 in the opposite direction)
o Leg curl (2 sets of 10)
o Incline chest press (2 sets of 10)
o Standing cable fly (2 sets of 10)
o Standing Dumbbell Curl Curl one arm, then the other, for one rep. (2 sets of 10)
o One-Arm Tricep Extension From a seated position, with the weight behind the head (not behind the shoulder), extend the arm until it is pointing upward. (2 sets of 10 with each arm)
Day 2 (Tuesday):
o Jump rope (400 jumps)
o High Sprint with Knee Raise Sprint along a basketball court while standing on your toes and raising your knees as high as possible. (20 sprints)