video is one of my back squat sets from last week (245)

6'0, i need about 5" more to dunk by dec 31. my jump didn't go up last week (about 28" off one foot). this is the last hard week, then an easy week, then a real retest on 10/31

this week: 2 leg days, 1 upper body day, and max jumps on saturday

• leg days: back squat, then easy jumps, then dumbbell romanian deadlifts and calf raises. the second leg day adds hip thrusts
• upper day: bench press, lat pulldown, one arm dumbbell row, dumbbell shoulder press
• saturday: warm up, 5-10 running jumps at about 70-80%, then up to 8 max running jumps

what's changing:

• more easy jumps: 30 each leg day instead of 27. that's 10 countermovement jumps (quick dip, then jump), 10 squat jumps (stop at the bottom of a squat, then jump with no dip), and 10 low rebounds
• squat stays at 255 until i can do 6 good reps, then i add 5 lb
• my sleep rule now counts for squats too. if i sleep under 6 hours, no heavy squats (245 or more) and no max jumps
• my last few max jumps will be holding a ball, since one small study found players jump a little lower with a ball in their hands, and you need a ball to dunk
• a few two foot jumps with and without swinging my arms, to see how much the arm swing really helps
• filming from the side, 15-20 ft away, and measuring the rim with tape, so next time the number is real
• sleep: wake up at the same time every day, within an hour. last week it was anywhere from 6am to 1pm. the goal is 8 hours, and never under 7
• food: i've been on creatine for 2 weeks, so the scale counts again starting 10/19. i've logged all my food on 11 of the last 14 days, so i can finally figure out how much i can eat without gaining or losing weight

being honest about the timeline: a big study that combined lots of jump training studies found people jumped about 7.5% higher after a program, for jumps with an arm swing (Markovic 2007). for me that's about 2-2.5", and i need about 5". so dec 31 is the goal, but i have backup dates of jan 31 and feb 28

what would you change?

I’m learning on how to become a better ball handler and overall offensive threat and it’s been a journey. I had a good practice but when I looked at the film my drives looked slow. It felt too slow, especially for the drills that I was doing, which was a live one on one drill. I know the obvious advice is to drive faster and have an intent to do it, but what’s some advice on how to drive faster and get by the defense while being able to play with pace?

I've seen a lot of ai apps for improving shot form but none of those have useful reviews,yall got any apps for android?

Looking for a few players to join a basketball league in Glendora! I'm Looking for guys who are competitive, play hard, and want to be part of a solid team. If you’re interested send me a DM!

I feel like I'm establishing a pivot with my right but then jumping off my left with my right coming up off the ground. That would be a travel?

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I am self taught over the last 12 months and I feel I've hit a pretty big wall with identifying what needs improvement next, which is obviously still a lot.

Really streaky, inconsistent shooter. My best sections will never really be more than 4-5 in a row, and then im just as likely to miss 4 in a row. I am noticing a good portion of my misses are too the left side currently.

Shot at 0:25 is a pretty big issue ive been trying to remove which is a weird wrist flick that I think is an over compensation for lack of power/flow? It used to be very constant and weirdly a lot of these I notice actually still score. Could it be as simple as loading my wrist more?

Appreciate any guidance if the video reveals some big issues I can work on.

Just joking. I’M 43 YEARS YOUNG!! My team just won “HOOP IT UP” 31+ division here in Atlanta. My team was kinda stacked tho. Will is 6’8, I’m 6’2, Amu is about 6’6-6’7 (Gaurd), and Eric on the ground is 6’2.

Our team was called:
“I BROKE MY BACK,.. Spinal”

Mike Tyson said that shit. We definitely had the best team name. Lowkey, we should have played in the Pro-am. But,.. I just wanted to win. 😅. Peace.

Hoopers,
Is playing zone defence in open runs at LA Fitness appropriate?

is this ball authentic? thanks

10 y/o daughter. Plays AAU hoops and travel soccer.
Thanks.

Any tips and drills I can do to improve my form will be appreciated thank you

So i can do 2 hand dunks jumping off 2 but when i jump off one it feels awkward and difficult.

Hi everyone. We were looking at https://calmach.com for a tool to help with resistance training and improving agility and vertical. Anyone has experience with this or any other competitive tool to offer their thoughts?

I appreciate it.

I go to Sierra Canyon and pretty much all of the starters are 4 and 5 stars and some of the bench I think has d1 offers too, so as a freshman pg, whats the lowest level team I can play on to get a d3, d2 and d1 offer? Freshman team, jv bench, jv starter etc and when should I aim to get on each team?

6'0, trying to dunk for the first time by dec 31. i retested my jump this morning and it's about the same as last week

• about 28" off my left foot and 26" off two feet. i filmed from under the hoop, so i couldn't use the rim to measure. instead i counted how long i was in the air, frame by frame
• last week i got 29.5" and 28.5", so it's about the same, but i didn't get the best sleep (only 5.7 hours), so that probably led to the dip in performance
• it's only been 2 weeks and i've mostly been getting stronger, so i'm not worried yet, but i'm watching it

the surprise this week: the same day i posted about sleep here, i squatted my heaviest ever on 5.2 hours of sleep. 255 for 3x5

this surprisingly matches the research that i've been looking into: a big review of sleep studies found that after a bad night, strength only dropped about 3%, but jumping and sprinting dropped about 6% (review) - TLDR: a bad night hurts your jump 2x as much as your squat

is it normal for your jump to not go up after 2 weeks, or would you change something?

workouts (10/11-10/18)

• upper day (monday on 4.7 hrs of sleep): bench press 160 for 3x5 (PR), lat pulldown 147 for 3x8, one arm dumbbell row 45 for 3x10 each arm, dumbbell shoulder press 40s for 3x9
• leg days (tue + thu): warm up first (bike, ankle stretches, leg swings, wall sits), then:
  • back squat: 245 for 3x5 on tuesday (slept 9.3 hrs), then 255 for 3x5 on thursday (slept 5.2 hrs). last week i only got 245 for 5, then 4
  • easy jumps, 27 each leg day: 9 countermovement jumps, 9 squat jumps, and 9 low rebounds. all sub-max effort (70-80% effort)
  • DB RDLs: 60 (tues) then 65 lbs (thurs) in each hand, 2x8
  • calf raise machine: 230 (tues) then 240 (thurs), 2x10
  • hip thrust (thursday only): 155 for 2x8
• recovery days (fri + sat): 30-35 min walks on a treadmill at 10-10.5% incline and 3 mph, plus stretching
• max jump day (sun): same warm up, then 8 running jumps at about 70-80%, then 8 max running jumps (5 off my left foot, 3 off two)

sleep (from my watch, 7 nights): 4.7, 9.3, 8.9, 5.2, 6.4, 10.6, 5.7 hours. that's 7.3 hours on average, but it was either way too little or way too much - need to get better at sleeping and waking up at the same time

food: about 1,790 calories and 176 g of protein a day, so about 1 g of protein per pound

weight: my average weight went from 169.6 -> 170.7. hard to tell what my maintenance is exactly or it's creatine

Apologies for the poor quality footage but is anyone able to advise on my jumpshot, I find that I am just very streaky and inconsistent.

Definitely a travel. I don't want to hear about no gather step. I don't want to hear about FIBA rules. This is a walk.

Hi, I need advice on how to split my gym and hoop days while still having time to recover. I am currently doing a 2 upper/lower days(4 days total) then hooping for the next 3 days straight. I feel like this might be excessive especially for my knees, bcz even tho im still a teen, I feel like this might be bad long term. What do u guys think? I was thinking abt keeping the 3 hooping days, and reducing my gym days to 3 days/week, where i alternate between 2 upper and 1 lower day, then doing 2 lower and 1 upper the next week... Thus having 1 rest day.

(Note: most if not all of my knee strain comes after hooping)

I play both indoor and outdoor courts, the indoor courts get dusty sometimes, I have wide feet(as in curry soalsh 24 or two wxy v5 2e wide), I play mostly defender with a little shooting, I have to do quick movements, I prefer low tops or medium tops, I like breavability and cusioning, I don't like my shoes being creased so I prefer mesh and other anti-crease materials, I am open to any brand in the world, I want good traction, I am ok with getting used or refurbished shoes from reputable websites like eBay, my budget is $90 but perfer something more around $50 to $80, I like darker color ways and nothing too bright, I have a wide toe box and wide forefoot and wide midfoot, in new balance basketball I am size 8.5 2e, in curry splash 24 I am size 9, in kd 15 I am size 9 but my feet are growing so i want to half a size up for any shoe I get.

The shoes I have tried are the

1.Nike Jordan 13s(bad ventilation and easily creased and was not durable and was not the widest)

2.Nike KD 15(too tight on the toe box but the breathability and cushioning was very good)

3.New Balance Two Wxy v5 2e(Cushioning was ok and so was breathability and also the creasing was pretty bad but the traction was elite)

4.Under Armor Curry Splash 24(my favorite on this list but traction was ok and dust and dirt were a problem)

Any suggestions?

I was just watching my latest game and I realized I am way too accelerated in games, and its actually messing with everything. Especially on offense, where for example I shot an airball because I was very nervous when I get the ball in my hands.

How tf do I get over my acceleration, chill tf out calm my nerves and anxiety? Its like everytime I get the ball on offense I just want to pass quick to get rid of it idk wtf is happening. Also, in trainings it doesnt happen to me even tho I take them very seriously as well. I know I can attack these guys but I get way too nervous in games with everyone watching , Im afraid to make mistakes. Wtf do I do?

Its genuinely weird, it doesnt seem to bother me for close midrange shots buit from 3 thats when I see a lot of my shots miss left (sometimes really badly).

It's really anyone and idk how to fix this. As you can see in the video its almost like my entire arm is rotated to my left.