You may know the small Boston Celtics guard Nate Robinson as the human spring. In fact, the 5'7" guard 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 exquisite 50-point score for the dunk. He also won the contest in 2009 - against Dwight Howard - and this year (2010) to become the first three-time Nba Slam Dunk champion!
Nate's monster-block against the 7'6" center Yao Ming is a YouTube-classic already. So, it's inevitable the guy got some hoops. Absolutely he has a vertical leap of 43.5 inches!
Sprint
"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):
o Jump rope. An exquisite rehearsal for addition foot speed. (400 jumps)
o Sprint-and-drop. Run the width of a basketball court, drop, and do ten push-ups. (10 sprints)
o Seated form eight. Sit on a stability ball retention a ten-pound rehabilitation ball in front of you. Your elbows should be tight by your sides. Moderately make a figure-eight motion with the ball, exciting your lower body as miniature as possible. (15 form eights, then 15 in the opposite direction)
o Leg curl (2 sets of 10)
o Incline chest press (2 sets of 10)
o Standing cable fly (2 sets of 10)
o Standing dumbbell curl Curl one arm, then the other, for one rep. (2 sets of 10)
o Single-arm triceps postponement From a seated position, with the weight behind your head (not behind your shoulder), expand your arm until it's pointing level up. (2 sets of 10 with each arm)
Day 2 (Tuesday):
o Jump rope (400 jumps)
o High knee-raise sprint Sprint the distance of a basketball court staying on your toes and lifting your knees as high as possible. (20 sprints)
Nate Robinson Dunk Or How To growth Vertical Jump
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