Jump Ropes
Nate Robinson Dunk or How to Increase Vertical Jump by Steve Wells
You may know the small New York Knicks guard Nate Robinson as the human spring. In fact, the 5′ 7” guy won the NBA slam dunk 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.You may also have seen his block against the 7′ 6” Center Yao Ming. 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
About the Author
personal trainer
10 Minute Jump Rope Cardio Workout
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7′ Nylon Jump Ropes – Set of 3 $8.99 Our 1/2 thick 7′L nylon jump ropes are fully braided which means they don’t twist or tangle! |
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Linking Ropes $6.95 Linking Ropes |
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Jump Frog Jump Spanish Paperback $6.64 Jump Frog Jump Spanish Paperback |
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Jump Cups $16.95 Jump Cups. These sturdy plastic jump cups are great for outdoor or indoor jumps. They will not corrode in the elements are easy to clean! |
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DURACELL INSTANT JUMP STARTER $82.99 DURACELL INSTANT JUMP STARTER |
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Jump™ Regular $35 Download the Jump™ Regular font for Mac or Windows in OpenType, TrueType or PostScript format. |
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Gurkner Jump $30 Download the Gurkner Jump font for Mac or Windows in OpenType, TrueType or PostScript format. |
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KIT, PHYS ED, AST $132.99 Physical Education Kit w/Seven Balls, 14 Jump Ropes, Assorted Colors |
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Martin Leather Jump Ropes, 8 1/2ft., Brown $10.5 These jump ropes are made from high-quality leather – nature’s most durable material. Wood ball-bearing handles are attractive and help with quick jumping. The 8 1/2ft. length is ideal for those 5ft.-5ft.8in. tall; 9 1/2ft. length is ideal for those over 6ft. tall. |
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Martin Leather Jump Ropes, 9 1/2ft., Brown $11 These jump ropes are made from high-quality leather – nature’s most durable material. Wood ball-bearing handles are attractive and help with quick jumping. The 8 1/2ft. length is ideal for those 5ft.-5ft.8in. tall; 9 1/2ft. length is ideal for those over 6ft. tall. |
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Martin Nylon Jump Rope, 16ft. $4 Heavy nylon ropes with unbreakable plastic sections Great for schools or home! |
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Martin Nylon Jump Rope, 8ft. $2 Heavy nylon ropes with unbreakable plastic sections Great for schools or home! |
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Martin Plastic Jump Rope, 10ft., Blue/Red/White $3 Jump ropes feature highly durable plastic beads in fun colors! Choose the 7ft. length for heights 4ft.5in.-4ft.10in. tall; 9ft. length for heights 5ft.5in.-6ft. tall; and 10ft. length for heights taller than 6ft. tall. Get your exercise while having fun! |
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Martin Plastic Jump Rope, 7ft., Green/White $2 Jump ropes feature highly durable plastic beads in fun colors! Choose the 7ft. length for heights 4ft.5in.-4ft.10in. tall; 9ft. length for heights 5ft.5in.-6ft. tall; and 10ft. length for heights taller than 6ft. tall. Get your exercise while having fun! |
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Martin Plastic Jump Rope, 9ft., Blue/White $2.5 Jump ropes feature highly durable plastic beads in fun colors! Choose the 7ft. length for heights 4ft.5in.-4ft.10in. tall; 9ft. length for heights 5ft.5in.-6ft. tall; and 10ft. length for heights taller than 6ft. tall. Get your exercise while having fun! |
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January 22, 2012 4:02 pm 
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