How to improve HOPS?

[shady123]

nike shox all the way.

 

[Masas]

5'9'' here and i can DUNK!

(a tennis ball)
but this also requires full basketball gear = shorts, light tshirt, and shoes...

but anyways...try heel lifts...where you stand on your toes for an amount of time or for however many reps...
if you can do it with extra weight (carrying a barbell, weights, backpack, holding a chair, whatever)
dunno how much you gain from it, but it helped me out...

 

[oldirtythao]

Try these

 

[hans007]

i can probably dunk a tennis ball. i'm about 510-5'11.


i think you need to work on your knee explosive ness and your ankle.

its not all about strength, a lot of it is about fast twitching.

 

[So]

Originally posted by: her209
Use less routers.

Sadly, this was the first thing I thought when I saw the thread title.

 

[Chaotic42]

Don't feel bad. I'm 6'2 and I'm always about a foot short of the rim.

 

[DarkManXY2G]

Maybe you should try a Plyometrics program. These exercises increase the fast twitch muscles in your legs allowing for more explosive movements and really helps your vertical leap. I did this when I was in high school and as a sophmore I was 5'6" and could almost dunk. Now I'm 5'11" and can dunk. There ar many programs you can try and they do really work if you stick to them. All I can tell you is that the first couple of weeks my legs were sore all day everyday. You will see results if you do it though. Good luck.

 

[cchen]

The only thing that can help you is plyometrics. Since you run, I'm assuming you have a low body fat percenage. Which only means that only plyometrics will help.

you can try any of the various programs found on the internet. rolly's jump training is a good one that i've used with success. or you can buy the shoes everyone was talking about. they're called jumpsoles, and basically you just do a lot of different exercises in them.

the first month is going to be hell. the hardest part isn't the actual workout but getting the motivation to do it every day. its painful, i know. but like they say, no pain no gain

 

[MaxDepth]

mmmmm. beer.

 

[PistachioByAzul]

Use a stairmaster. Set it to a harder setting and stand on the end of the legs on the balls of your feet (with your heels hanging off). Don't try to pound it, just go slow, focusing on smooth coordinated motion. To make it a lot harder, squat down while you're doing it so your ass almost touches your heels. The one thing you don't want to do is to put your weight on your knees, so just try to focus your energy on your lower leg. To vary it up a little more move your feet up and do the same motion just on your heels with the balls of your feet up and your toes flared out. Stairmasters are actually great machines if you apply a little ingenuity to them.

 

[m2kewl]

Originally posted by: Chaotic42
Don't feel bad. I'm 6'2 and I'm always about a foot short of the rim.

dude, white men can't jump!

i'm 5'11" and i can grab the rims.