Nate Robinson Dunk or How to Increase Vertical Jump
by Steve WellsDid you see Nate Robinson in the 2009 NBA Slam Dunk Contest? He was amazing, again! In fact, the 5' 7'' guy has already won the contest in 2006 against top dunkers like Josh Smith and Andre Igoudala. In his most memorable dunk of the night, he jumped over 1986 champion Spud Webb, and received a perfect 50-point score for the dunk.
And how about his putback slam against the Heat? Four Heat players were in the zone - including Shaq (!) - and Nate simply didn't care!
You may also have seen his fastbreak-dunk against the Magic with the 6'10''-Rashard Lewis going out of the way...And what about his block against the 7' 6'' Center Yao Ming? It's a youtube-classic!
So, its obvious that the guy got some hoops. Actually he has a vertical leap of 43.5 inches!
"First time I touched a backboard, I was 12. I touched the rim when I was 13, and when I was 14, I finally could dunk." - Nate Robinson
Although Nate could dunk at that young age already, it took him some hard training to reach his current vertical leap. After he left college in 2005 he completed a special
4 days a week, one hour a day workout .
His workout consisted of:
Day 1 (Monday):
Jump rope. An excellent exercise for increasing foot speed. (400 jumps)
Sprint-and-drop. Run the width of a basketball court, drop, and do ten push-ups. (10 sprints)
Seated figure eight. Sit on a stability ball holding a ten-pound medicine ball in front of you. Your elbows should be tight by your sides. Slowly make a figure-eight motion with the ball, moving your lower body as little as possible. (15 figure eights, then 15 in the opposite direction)
Leg curl (2 sets of 10)
Incline chest press (2 sets of 10)
Standing cable fly (2 sets of 10)
Standing dumbbell curl Curl one arm, then the other, for one rep. (2 sets of 10)
Single-arm triceps extension From a seated position, with the weight behind your head (not behind your shoulder), extend your arm until it's pointing straight up. (2 sets of 10 with each arm)
Day 2 (Tuesday):
Jump rope (400 jumps)
High knee-raise sprint Sprint the length of a basketball court staying on your toes and lifting your knees as high as possible. (20 sprints)
For the rest of the the workout please take a look at:
www.howtodunk.org
Article submitted Thursday, July 05, 2007 & read 3267 times.
Leave Your Comments:
» left by AAAA from AAAA penang (1 year 360 days ago.)
He is actually 5 feet 9 inch, Its Spud Webb who is 5 feet 7; see it for you self in 2006 dunk competation.
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» left by Anonymous (1 year 348 days ago.)
he is listed at 59 but his offitial measurmnt is 57
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» left by Anonymous (1 year 27 days ago.)
u oinly show monday and tuesday and at the bigining u said 4 day work out but u onlly show 2 day worloutRespond to this comment
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