Do you remember Allen Iverson's dunk over the 6 '11 '' Marcus Camby? You know, the guy isn't even 6 feet tall! He is actually only 5 ' 10.75''. So its clear that he can jump. But without any exercises no one can jump that high. There are a lot of exercises that may increase your vertical leap but the most of them are simply not effective.
So which exercises are the most effective? Here are the top 5 exercises to increase your vertical leap:
1. Jump Rope
It's a very common exercise and the reason why is because it works. Jumping rope not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength. Jump rope at least three times per week to build up your aerobic fitness level.
2. Calf Raises
Calf raises are a very effective exercise because they train the muscles that give you the explosive boost in the jumping process. Here is how you do it: Stand on a foot block or the first step of a staircase in your house and rise up on your toes as far as possible. Hold the contraction briefly, then slower return to the starting position. Strong calves help you do quick, on the spot jumping.
3. Lunges
This is a great exercise because it simultaneously trains different muscles that are involved in the jumping process - the thighs, the lower leg, the backside muscles, the abdominal muscles. Stand in an upright position, step as far forward as possible with no forward lean of the upper body until your front knee is at 90 degree angle. Then step back to the original position in one step. Do this 8 times with one leg, then 8 with the other. You also can use some dumbbells.
4. Step Ups
For this exercise you need a bench or something you can step on (about 15 inches high). Just stand in an upright position, then step up on the bench at the height that would put your knee at a 90 -degree angle. Do 8 repetitions with one leg and repeat with the other. This exercise is a perfect extension to the lunge-exercise because you train the the antagonistic muscle group.
5. Touch the Rim
Either stand under the rim and try to touch it with one or both hands or take a running start and jump as high as possible to reach the rim. Important: Try to perform this exercise very clean and with maximum power and repeat it only limited times (for example max. 3 sets with 5 repetitions). After that don't do any leg exercises for 24 - 48 hours. Your muscles need time to grow and regenerate.
Besides these exercises its important that you take care of your nutrition. The most important point here is limiting the amount of fat that you take to you. Fat makes food taste delicious but its the biggest enemy of an athlete cause its the extra weight you have to get up in the air and it inhibits the flexibility of the muscles you need to jump. So, if you are able to control your nutrition and will use the exercises above serious results are guaranteed.
Thursday, November 8, 2007
Allen Iverson History. For his fans;)
Born on June 7 , 1975 , Allen Iverson is a graduate of Georgetown and currently plays a guard position for the Philadelphia 76 ers. He stands 6 ' tall and weighs 165 lbs. Following his high school years at Bethel High School in Hampton, Virginia, Allen Iverson was honored by having his jersey number retired during the school's 1993 State Championship halftime ceremony. After high school, Iverson continued his love of basketball as he entered into his collegiate years. During his freshman year in college, Allen Iverson was named the Big East Rookie of the Year. The following year, during his sophomore season, Iverson was named First Team All- America by the Associated Press. In addition, he was chosen as the Big East Defensive Player of the Year consecutively.
The 1996-1997 season marked Allen Iverson's rookie year in the NBA. After quickly establishing himself as a soon-to-be household name early in the season, Iverson went on to become the second youngest player to reach the 50- point plateau in a single game in NBA history. The points were continually racking up for the 76 ers in the 1997-1998 season due, in part, to Iverson's game strategies. In 1998-1999 , Allen Iverson was named to the All-NBA First Team and continued scoring game-high points throughout the season.
During the 1999-2000 season, Allen Iverson was selected for the All- NBA Second Team and once again tied his career high 50 -points in a game against Sacramento on February 6 , 2000 . The following season, dating 2000-2001 , was one of fantastic rewards. Despite an injury that caused 11 games to be missed, Allen Iverson started in 71 games and was honored with the Maurice Podoloff Trophy as the NBA's Most Valuable Player. As the 76 ers progressed to the 2001 NBA Playoffs, Allen Iverson was there. With an average of 32.9 points per game, he continued to set records and set career-highs during the five-game series. During the 2005-2006 NBA season, Allen Iverson marked his 10 th anniversary with a league that made him famous. He is the second player in NBA history to have ever played for only one team for this length of time. The only player to have been on a team longer is Kevin Garnett of Minnesota. After starting in 72 games and averaging 33 points per game, Iverson recorded his 19 ,000th career point in a game against Washington.
As an athlete who believes in giving back to his community, Allen Iverson founded the Cross Over Foundation and hosts the annual Allen Iverson Celebrity Classic. As part of the 76ers Community Assists Program, Iverson established the 'A.I.'s Crossover Crew,' which is a ticket distribution program that allows area-youth to attend a Philadelphia Sixers home game.
Fans who would like to request a signed photo or simply send Allen Iverson their best wishes are urged to do so in care of his NBA franchise team. If you are requesting an autograph, be sure to include a SASE (self-addressed stamped envelope) along with your request. Letters and requests should be mailed to:
Allen Iverson
Philadelphia 76ers
First Union Center
3601 S. Broad St.
Philadelphia, PA 19148
The 1996-1997 season marked Allen Iverson's rookie year in the NBA. After quickly establishing himself as a soon-to-be household name early in the season, Iverson went on to become the second youngest player to reach the 50- point plateau in a single game in NBA history. The points were continually racking up for the 76 ers in the 1997-1998 season due, in part, to Iverson's game strategies. In 1998-1999 , Allen Iverson was named to the All-NBA First Team and continued scoring game-high points throughout the season.
During the 1999-2000 season, Allen Iverson was selected for the All- NBA Second Team and once again tied his career high 50 -points in a game against Sacramento on February 6 , 2000 . The following season, dating 2000-2001 , was one of fantastic rewards. Despite an injury that caused 11 games to be missed, Allen Iverson started in 71 games and was honored with the Maurice Podoloff Trophy as the NBA's Most Valuable Player. As the 76 ers progressed to the 2001 NBA Playoffs, Allen Iverson was there. With an average of 32.9 points per game, he continued to set records and set career-highs during the five-game series. During the 2005-2006 NBA season, Allen Iverson marked his 10 th anniversary with a league that made him famous. He is the second player in NBA history to have ever played for only one team for this length of time. The only player to have been on a team longer is Kevin Garnett of Minnesota. After starting in 72 games and averaging 33 points per game, Iverson recorded his 19 ,000th career point in a game against Washington.
As an athlete who believes in giving back to his community, Allen Iverson founded the Cross Over Foundation and hosts the annual Allen Iverson Celebrity Classic. As part of the 76ers Community Assists Program, Iverson established the 'A.I.'s Crossover Crew,' which is a ticket distribution program that allows area-youth to attend a Philadelphia Sixers home game.
Fans who would like to request a signed photo or simply send Allen Iverson their best wishes are urged to do so in care of his NBA franchise team. If you are requesting an autograph, be sure to include a SASE (self-addressed stamped envelope) along with your request. Letters and requests should be mailed to:
Allen Iverson
Philadelphia 76ers
First Union Center
3601 S. Broad St.
Philadelphia, PA 19148
Now some offtopic, simply useful article about NBA betting.
Do you want to know a little secret? NBA basketball betting can make you a lot of money. NBA basketball is a game that has helped turn sports betting losers into happy sports bettors with larger bankrolls. It's really no secret to winning sports bettors-NBA basketball is the easiest game to make money at. The game itself gives sports bettors plenty of opportunity and the ability to win right up until the end. Unlike Football, Baseball and Hockey, NBA basketball does not have limited scoring. In those other games you might see a handful-or less-of scoring executions per game. If your side gets behind too much, it's over no matter how much time is left. However, in NBA basketball, your team is usually in the game until the end.
Think about it for a moment. If you were to bet a -8 point favorite in football and the game was tied with 6 minutes left and the other team had the ball, would you have a realistic shot at winning? The answer is probably not. However, let's apply the same situation to an NBA basketball game and chop 4 minutes off the clock-so there's 2 minutes left. Would you have a realistic shot at covering the 8 points? You bet! Teams must shoot the ball within 24 seconds and each made basket is worth 2 or 3 points. You would only need 3-4 baskets to make the 8 points. Granted, the other team can score too, but in the NBA, two minutes at the end of a game is an eternity when the teams are close.
Let's look at another scenario. Imagine that it's half time in Basketball and Football, it's the 5 th inning in Baseball and it's the 2nd period in hockey. Which of these four following scenarios have the best outcome?
1 . The team you bet on in Baseball is down by 6 runs.
2 . The team you bet on in Hockey is down by 3 goals.
3 . The team you bet on in Football is down by 21 points.
4 . The team you bet on in NBA Basketball is down by 22 points.
The answer, of course, is number four. Scores are hard to come by in the first three options. While comebacks happen sometimes, in the NBA, teams always go on runs. Each season is filled with games where a team was down 10 ,15 , even 20 points and came back to win. There are many other games where the underdog was down by a lot and game back to lose by just a few points. With the NBA, you are almost always in the action right up to the end of the game. Can you say that about any other sport?
Finally, let's talk about NBA basketball totals. You might find that betting the total points in a game (under or over) is your thing and you would not be alone. There is a theory out there that those who can get a feel for totals betting are among the most successful sports bettors alive. You could debate that theory, but it does point out a very important idea. Totals betting in NBA basketball is full of winning opportunity and the sports books don't set them as well as the spread. Will this translate into more money in your pocket? That's for you to decide.
If you are not on fire right now for some NBA basketball action, check your pulse. NBA basketball presents one of the greatest opportunities open to sports bettors. Don't miss out of a great thing. Sports bettors and handicappers look forward to the NBA basketball season every year and now you know why.
Think about it for a moment. If you were to bet a -8 point favorite in football and the game was tied with 6 minutes left and the other team had the ball, would you have a realistic shot at winning? The answer is probably not. However, let's apply the same situation to an NBA basketball game and chop 4 minutes off the clock-so there's 2 minutes left. Would you have a realistic shot at covering the 8 points? You bet! Teams must shoot the ball within 24 seconds and each made basket is worth 2 or 3 points. You would only need 3-4 baskets to make the 8 points. Granted, the other team can score too, but in the NBA, two minutes at the end of a game is an eternity when the teams are close.
Let's look at another scenario. Imagine that it's half time in Basketball and Football, it's the 5 th inning in Baseball and it's the 2nd period in hockey. Which of these four following scenarios have the best outcome?
1 . The team you bet on in Baseball is down by 6 runs.
2 . The team you bet on in Hockey is down by 3 goals.
3 . The team you bet on in Football is down by 21 points.
4 . The team you bet on in NBA Basketball is down by 22 points.
The answer, of course, is number four. Scores are hard to come by in the first three options. While comebacks happen sometimes, in the NBA, teams always go on runs. Each season is filled with games where a team was down 10 ,15 , even 20 points and came back to win. There are many other games where the underdog was down by a lot and game back to lose by just a few points. With the NBA, you are almost always in the action right up to the end of the game. Can you say that about any other sport?
Finally, let's talk about NBA basketball totals. You might find that betting the total points in a game (under or over) is your thing and you would not be alone. There is a theory out there that those who can get a feel for totals betting are among the most successful sports bettors alive. You could debate that theory, but it does point out a very important idea. Totals betting in NBA basketball is full of winning opportunity and the sports books don't set them as well as the spread. Will this translate into more money in your pocket? That's for you to decide.
If you are not on fire right now for some NBA basketball action, check your pulse. NBA basketball presents one of the greatest opportunities open to sports bettors. Don't miss out of a great thing. Sports bettors and handicappers look forward to the NBA basketball season every year and now you know why.
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