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Ben Wallace Block Or How To Increase Vertical Jump

Did you see Ben Wallace’s monster block on Randy Foye? How about his huge block on Shaq in the 2005 NBA Playoffs?

If there’s one thing Big Ben is good at besides rebounding, its shot blocking.

“I wanted to pass like Magic, jump like Mike, shoot like Bird and cover the ball like Zeke. But none of that worked. So I decided to play defense and rebound.” – Ben Wallace

In his prime, the center/forward averaged over 15 rebounds and 3 blocks in 39 minutes per game (2002-03)!

OK, the guy is already 33 years old, so his numbers are declining if not in freefall.

But did you know the four-time Defensive Player of the Year once had a 39-inch vertical? Or that his actual height is 6 ft 7 in and not 6 ft 9 in (listed at)?

So what did he do to achieve such an impressive vertical? Let’s take a look at his training:

Monday & Thursday (chest, arms, abs):

Bench Press: 8 sets, 8 reps

Tricep press: 6 sets, 12 reps

DB lying three extension: 6 sets, 12 repetitions

DB Flye: 6 sets, 10 reps

BB curl: 6 sets, 12 reps

Db loop: 6 sets, 12 reps

Tuesday & Friday (legs, shoulders, back):

leg extension: 5 sets, 20 reps

leg press: 5 sets, 20 repetitions

leg curl: 5 sets, 20 repetitions

calf raises: 5 sets, 20 reps

lat pull down: 6 sets, 8-10 reps

Machine shoulder press: 6 sets, 10 reps

DB shoulder press: 6 sets, 10 reps

bent over row: 6 sets, 10 reps

As you can see, it’s a lot of work just to maintain such a dominant body. Now you don’t have to copy Big Ben’s workout if you just want to improve your vertical jump. In fact, the combination of weight and jump training can be the most effective ever:

You can try these heavy exercises 2 times a week (ie Monday and Thursday, but only if

you do play basketball regularly and your legs are already relatively strong):

1. Squats – 3 sets x 10

2. Calves – 3 sets x 10

3. Leg Presses – 3 sets x 10

4. Leg extensions – 2 sets x 20

5. Lunges – 3 sets x 10

In addition, you can try these jumping exercises (also 2 times a week, ie Tuesday and Friday):

1. Squat Jumps – 2 sets x 75

2. Chair Jumps – 2 sets x 30

3. Deep Jumps – 2 sets x 15

4. Box Jumps – 2 sets x 20

For more exercises and crucial things to know about vertical jump (for example why often what you don’t do is more important than what you do) please take a look at this page, which I highly recommend: http://www. howtodunk.org

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