Ben Wallace block or how to increase the vertical jump

Did you see Ben Wallace monster block at Randy Foye? What about the huge block of Shaq in the 2005 NBA playoffs?

If there's something Big Ben's good at rebounding, his shot blocked. "Bird and discover the ball like Zeke, but none succeeded, so I decided to defend and repel." – Ben Wallace

At the center / center of more than 15 rebounds and 39 per game per minute (2002-03 )!

Okay, this guy's 33, so his numbers are down if he does not fall.

Did you know that four times the defensive player of the year was once 39 inches vertical? Or whether its actual height is 6 ft 7 and not 6 ft 9 in (listed)?

So what did you do with such a stunning vertical? See the training:

Monday and Thursday (chest, arms, abs):

Bench Press: 8 sets, 8 reps

Tricep lowering: 6 sets, 12 reps

DB Flye: 6 sets, 10 reps

BB rolls: 6 sets, 12 reps

Db curl: 6 sets, 12 reps


Legs: 5 sets, 20 reps

Footprints: 5 sets, 20 reps

Legs: 5 sets, 20 reps

Legs: 5 sets, 20 reps

Calf lift: 5 sets, 20 reps [19659002] 6 sets, 10 reps

DB shoulder press: 6 sets, 10 repetitions

foldable line: 6 sets, 10 repetitions [19659002] As you can see, there is much work to maintain such a dominant body. Now you do not have to copy Big Ben's training if you only want to improve your vertical jump. In fact, the combination of weight and jumping training can be the most effective way:

You can test these weight exercises twice a week (ie on Monday and Thursday, but only when

playing basketball regularly and your feet are relatively strong):

1. Squats – 3 sets x 10

2. Plant picking – 3 sets x 10

3. Footprints – 3 sets x 10

4. Leg Extensions – 2 sets x 20

5. Lunges – 3 sets x 10

You can also try these skip exercises (also twice a week, ie Tuesdays and Fridays):

1. Squat Jumps – 2 sets x 75

2. Chair Lifts – 2 sets x 30

3. Depth Jumps – 2 sets x 15

4. Box-Jumps – 2 sets x 20

Additional tasks and important things about the vertical jump (eg Why is more important what you do not do, more importantly), please see this page. I strongly recommend: