Gilbert Arenas dunking or How to increase vertical jump

Maybe you heard NBA superstar Gilbert Arenas is quite unorthodox on and off the field - but most of his training.

For example, when the team is idle he often works out three times a day with the first team practice, and to do exercises at 8 pm and a third time around midnight, when you raise it to 300 jumpers with the rebounding machine. His motivation: Since most of his colleagues do not work during the season, this is his chance to reach them. And the key wrinkle in this plan for domination of the NBA? Starting with the game 42 - exactly half of the season - Arenas stops the more exercises. "So, while everyone else is burning out," he says with a nod accomplice, "I'm finally getting my legs."

When it comes to Gilbert Arenas and training, there is a story you need to know:

One day, after a team practice, Arenas made a $ 20,000 bet with fellow Washington Wizard Deshawn Stevenson. Agent Zero claimed he could make more shots from the distance of the college basketball three points with a single hand of Stevenson could make professional level by three points with two hands.

And on 100 attempts, Arenas completed 73 shots! Stevenson on the other hand needed to make his final ten shots just to tie, but only made his first five shots before missing his sixth (meaning Stevenson completed 68 of 96 attempts).

But Arenas is not just a shooter. In case you did not know, the 6'4'' guard has a 37 inch vertical!

What did he do to increase his vertical?

Just take a look at Hibachi favorite exercises to improve your vertical:

Box jumps:

Starting position: Place one foot high plyometric box in front of you. Now jump on top of the window. Step down and repeat. Do not make more than 15 reps. It is possible to use higher boxes below.

But the leap is not only on the legs, also the power that is generated in the upper body (especially the shoulders) is important:

Press Press:

Starting position: barbell in the upper part of the back. Bend the knees and hips quickly and then explode upwards and push the bar higher. Return the barbell to your shoulders and repeat the exercise for a maximum of 5 repetitions. Start with light weights and add weight later. Then do 5 sets of one or two repetitions.

Hang Clean:

Starting position: bar above the knees, the torso at an angle of 45 degrees to the ground. Now pull the bar upward along the body. Turn up on your toes and pull the body forward. Start with light weights and do 2 to 5 sets of five repetitions. You can add weight later and work for one repetition per set .......