Saturday, February 14, 2009


With the NBA and College seasons in full swing, and the All Star Weekend knocking at the door, seems that everyone is getting basketball fever.

How do these elite athletes continue to play day in and day and perform at the top of their game. Many pro and college players use upper and lower body workouts before and during the season to ensure they are always playing at their peak performance.

Jump training, one of the more popular aspects of plyometrics, is essential to include in your lower body workout if you want to increase your vertical jump. By combining speed, strength and agility ut is the best and fastest ways to get results.

There are many jump training exercises to help you improve your performance on the court, but the three that we will focus on will help you with rebounding, dribbling and dunking.


One of basketballs most effective offense and defensive moves is rebounding. There are rebounding fundamentals that you’ll need to perfect like; expecting the miss, blocking out your opponent and timing the right approach to grab the ball.

But if you can’t jump high and strong then you can kiss those fundamentals good bye.

Rim Jumps will help you to establish good position, extend your arms and reach up strong to pull down that ball.

Rim Jumps
Rim Jumps are an excellent exercise to develop jump endurance. Stand with your feet shoulder width apart and your arms up in the air, as if you are ready to perform a standing dunk or reach up for a rebound. Explode up, keeping your hands up in the air as if to touch the rim. Once you land, blast up again as high and fast as possible. Envision yourself grabbing that rebound each time you go to jump.


If you have ever played basketball, you know about the crossover dribble. The crossover is perhaps the most popular offensive move in the NBA, And 1 Basketball, College, you name it.

The move is loved by so many because it has the potential to leave defenders looking stupid and embarrassed. The move isn’t just about the dribble, but the quickness of the change in direction. This is what makes the move so hard to defend. Footwork and speed will allow you to execute the move with precision.

The Side to Side Lateral Jumps will help with getting you the quickness you will need to blow by your defender, taking a moment to see how badly you embarrassed them, and then score.

Side to Side Lateral Jumps
Jump side to side over a small barrier, like traffic cones, or an imaginary line. The cones ensure that you leap upwards as well as sideways. Leap as high and as fast you can from side to side. This will help with your speed, agility and explosiveness. Keep your head straight by staring at a fixed point and emphasize the hip action. Imagine being a slalom skier barrelling down the Swiss Alps.


The dunk shot, slam dunk, jam, stuff, flush, cram or throw down, is one of the highest percentage shots one can attempt in basketball as well as one of the most crowd-pleasing plays.

In order to execute the dunk, you will need the one foot take off and lifting power in your legs to get you up and to the basket.

Flying Step ups will get you the air you’ll need to throw down that contest winning, hall of fame dunk.

Flying Step Ups
Flying Step-ups help to strengthen the legs for one-foot takeoffs. Stand about a foot away from a stable box that is 12” high. Be sure the box can support your body weight. Step up explosively with your right leg, enough to lift your body off the box and land back on the right foot. Step back down with the left leg (the left leg does not touch the box) and repeat the exercise, starting with the left leg in front. Envision yourself with the ball and driving down the lane for a one-foot takeoff and dunk.

Use these exercises during your leg workout or after basketball practice, twice a week and you will on your way to ruling the hard-court.

Funk Roberts
Put Funk into your Dunk!

Coming soon the complete Funk Roberts 6 Week Jump Training Program including your jump training program with photos, weight training, diet, supplementation and much more guaranteed to add 2-10 inches to your vertical. Reserve your copy by emailing


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