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Ben Wallace Block Or How To Increase Vertical Jump

Have you seen Ben Wallace’s monster block on Randy Foye? How about his huge block on Shaq during the 2005 NBA Playoffs?

If there’s one thing Big Ben is good at besides rebounding, it’s his 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

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

Ok, the guy is 33 now, so his numbers are down if not plummeting.

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

So what did he do to achieve such an impressive vertical? Let’s discover his training:

Monday & Thursday (chest, arms, abs):

Bench Press: 8 sets, 8 reps

Tricep pressdown: 6 sets, 12 reps

Lying DB tri extension: 6 series, 12 repetitions

DB Flye: 6 sets, 10 reps

Curl BB: 6 sets, 12 reps

Db curl: 6 sets, 12 reps

Tuesday & Friday (legs, shoulders, back):

leg extension: 5 sets, 20 reps

leg press: 5 sets, 20 reps

leg curl: 5 sets, 20 reps

calves: 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 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 leap. In fact, the combination of strength training and jumping may be the most effective of all time:

You can try these strength exercises twice a week (i.e. Mondays and Thursdays, but only if

you 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, i.e. Tuesdays and Fridays):

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 jumping (eg why often what you don’t do is more important than what you do), please check out this page which I highly recommend: http:// www.howtodunk.org

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