Nate Robinson Dunk or How to Increase Vertical Jump

Website design By BotEap.comYou might 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 edged out 1986 champion Spud Webb, and received a perfect 50- he also won the contest in 2009, against Dwight Howard, and this year (2010) to become the NBA’s first three-time Slam Dunk champion.

Website design By BotEap.comNate’s monster block against Yao Ming’s 7’6 “center is already a YouTube classic. So it’s obvious the guy did some hoops. He actually has a vertical jump of 43.5 inches!

Website design By BotEap.com“The first time I touched a backboard, I was 12 years old. I touched the rim when I was 13, and when I was 14, I was finally able to capsize.” – Nate Robinson

Website design By BotEap.comAlthough 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

Website design By BotEap.comTraining 4 days a week, one hour a day.

Website design By BotEap.comHis training consisted of:

Website design By BotEap.comDay 1 (Monday):

Website design By BotEap.como Jump rope. An excellent exercise to increase foot speed. (400 jumps)

Website design By BotEap.comor Sprint-and-drop. Run the width of a basketball court, jump, and do ten push-ups. (10 sprints)

Website design By BotEap.como 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)

Website design By BotEap.como Leg curl (2 sets of 10)

Website design By BotEap.como Incline chest press (2 sets of 10)

Website design By BotEap.como Standing cable fly (2 sets of 10)

Website design By BotEap.como Standing Dumbbell Curl Curl one arm, then the other, for one rep. (2 sets of 10)

Website design By BotEap.como 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)

Website design By BotEap.comDay 2 (Tuesday):

Website design By BotEap.como Jump rope (400 jumps)

Website design By BotEap.como High Sprint with Knee Raise Sprint along a basketball court while standing on your toes and raising your knees as high as possible. (20 races)