Can calf raise or jump rope training alone enable dunks?

[diiimn]

I've been doing calf raise for over 8 weeks(2 months) since the beginning of Jan till now(Beginning of April), 3 months. I did over 100 and increased them gradually and now I'm doing 250x3 reps but still no vertical gain. I also do jump rope 1000 times on toes.

Can calf raise or jump rope training alone enable dunks?

If so pls give the instructions on how to do it(including how many times and repetitions).Thx

[karnell]

The answer is no. Try this: Lock your legs in a straight position and then jump with your calfes only, got up high`? dont think so :P get VJB or something.

[bb4II3r]

Definitely no. Calves can only get at most 1 or 2 more inches out of your vertical jump. You have to train others muscles like glute hams, etc.

[phenom11]

actually, they can help you dunk alone. if ur like 1 inch away from dunking. if u need more then 1 inch, then u need to work more then just calves.

[KJS]

Originally Posted by diiimn

I've been doing calf raise for over 8 weeks(2 months) since the beginning of Jan till now(Beginning of April), 3 months. I did over 100 and increased them gradually and now I'm doing 250x3 reps but still no vertical gain. I also do jump rope 1000 times on toes.

Can calf raise or jump rope training alone enable dunks?

If so pls give the instructions on how to do it(including how many times and repetitions).Thx

If enable dunks, means to increase your vert by like 1/2 inch, then yes. But calf raises and jump rope don't replace pylometric training, weightlifting etc.

[a.j.ing]

Originally Posted by bb4II3r

Definitely no. Calves can only get at most 1 or 2 more inches out of your vertical jump. You have to train others muscles like glute hams, etc.

wrong, someone on here did calve exercises for quite a while and gained 6 inches. but it is better if u train other parts

[Decado Firefist]

Look at some of the NBA guys calfs if your able to see them, some of those guys have chicken legs, no calves whats so ever.

Then, you get guys like Q Richardson, Steve Francis and Ray Allen, those guys calves are huge, Richardson and Francis are known dunkers, Allen does not do it as much anymore, but back in the Buck's days he was known to throw down a few.

I did see a pic in a slam issue of Ray Allens quads, in the pic, he pulled up his shorts and was flexing his quads, they were ripped!

I am thinking, calves dont play as much as a role for some, but depending on how many actual inches you need, you may be able to train them alone and see the gains your looking for.

Me, I have always had decent sized calves, I used to think it was why I am quick and could almost dunk with ease, now I know it was more my quads and total leg strength vs just my calves.

Were I you, I would train all the mucsles in your legs vs just focusing on your calves.

[joshy1m]

Y your calves arent much of your jump VJB said it was only like 10% of it or something

[bb4II3r]

Originally Posted by a.j.ing

wrong, someone on here did calve exercises for quite a while and gained 6 inches. but it is better if u train other parts

I want to correct myself. What I mean that if you are far far away from dunking calf raises probably wouldn't help.

[LakersFan7]

With calf raises make sure that you are doing on leg calf raises WITH GOOD FORM. Anyway they can only increase your vertical by amout a max of 5-7 inches