Mid distance dunker

Right on! Hope it goes well! Basketball is super fun.

400 TT: 63.4 oooh that hurts.

Haven’t ran that fast for that long in a while. I time trialed it alone on my hs track in 33 degree F weather. First 200 was a modest 33. Kicked it in decently into wind on the final stretch probably 29 or so for the 2nd 200. Not bad for a 2nd 200 of a 400 but 1st 200 was soooo slow. Should have gotten out to a faster start. O well. Overall not a bad training day with the 5 mile hilly progression + pull-up set yesterday and a good lift after the time trial

clockmaster wrote:

400 TT: 63.4 oooh that hurts.

Haven’t ran that fast for that long in a while. I time trialed it alone on my hs track in 33 degree F weather. First 200 was a modest 33. Kicked it in decently into wind on the final stretch probably 29 or so for the 2nd 200. Not bad for a 2nd 200 of a 400 but 1st 200 was soooo slow. Should have gotten out to a faster start. O well. Overall not a bad training day with the 5 mile hilly progression + pull-up set yesterday and a good lift after the time trial

it is okay.

Too cold.

Run in training shoes, find out your time, and seek significant improvement on the time in training shoes over the next few weeks.

Sprinting is jumping far forward and just a little upward.

A good drill is to run football fields (or soccer fields), starting by bounding and progressing up the field while jumping farther forward and not as much up. By the last 20-30 meters, you should be sprinting properly. Repeat this at least 6 times, and preferably 10 times.

That is why dunking the basketball was an important indicator that runner could progress so far in such a short time.

He is more likely to run properly. Most middle distance or distance runners roll on their feet, pulling their body over the foot plant and then using momentum to simulate a small bound forward.

Hill running--Lydiard was one coach who made it popular--is excellent for getting your running stride strong enough to sprint well. However, you have to bound up the hills. Don't run up the hills--bound. Can be quite a workout.

the difference between touching the rim and dunking is probably bigger than you think. If you are just barely touching the rim you need another 8" added to the vert. Not easy.

it's like going from 2:02 to 1:54 or something like that.

Thanks to the advice of the earlier person. I will look into your workout idea. I did the trial in trainers if that makes a difference. In regards to the next person stating how if touching the rim of basketball is a 202 then dunking is a 154, I completely understand how my goal is kind of optimistic but this is just a New Years goal kinda thing. I can also grab and hang on regulation rim not just touch rn. First goal is to dunk a tennis ball. I’m probably still 5-6” away from dunking. I definitely lean slow twitch so it’s not hard to guess that I have no hops. I think this is still possible bc I never have had a consistent lower body lifting/jump routine. If anyone who has dunked a basketball with middle distance training I would love to hear some advice. I plan on doing some lifts tonight: probably back squat working on form, some step ups, and calf raises. Tomorrow recovery run + bike + upper body strength exercises.

jump soul wrote:the difference between touching the rim and dunking is probably bigger than you think. If you are just barely touching the rim you need another 8" added to the vert. Not easy.

it's like going from 2:02 to 1:54 or something like that.

It might even be a bigger difference than that. Dunking a basketball isn't that easy. It really helps if you can palm the ball with authority. It just gives you a much better grip.

I'm 1 out of 2 and will never get close to breaking 2:00 for the 800.

clockmaster wrote:

Hello. I am “washed up” cross/track alum that is in moderately good shape.

(times +or- 2 seconds for anonymity )

HS prs: 2:02, 4:30, 9:40. 6’ 140 15-20 pullups max

Could touch a basketball rim

40-50 mpw

Long run, two track or hill workouts, and three easy runs

Easy weight room access

Current shape: 6’1” 160lbs, 15 pull-up max, 18min road 5k.

Can touch a basketball rim

20ish mpw usually a long run, hill repeat day, and two easy runs

No access to weight room rn but will have access soon.

Goals are to dunk a basketball and break 800m pr and complete a one arm pull-up this year.

This Josh Thompson letsrun article from a couple years back was the inspiration for this plan:

https://www.letsrun.com/news/2016/02/meet-interesting-man-ncaa-running-hes-59-can-dunk-basketball-one-year-gone-417-3-time-ncaa-history-meet-oklahoma-states-josh-thompson/

I’m going to do a 400 time trial later today and will update my progress the rest of the year.

How old are you?

You have no chance of dunking a basketball if you are old.

I had similar times, 800 anyway, could dunk any ball I could hold in one hand. 6'0"

Alsways been in decent shape, no significant weight changes etc.

Anytime after 30 I doubt I could have grazed the rim.

if you can grab the rim already then you have pretty good chance if you put the work in, now it's more like going from 2:02 to 1:58.

....but do it now ....it gets harder every year. I was dunking two-handed as a 2:02 runner in HS but I was 53 in the 400 so was more mid-distance than slow twitch. Not much jump specific training other than just playing ball and track. Hill sprints and jump routines would seem to be the way to go. 80% of it is genetics it seems, but if you can grab the rim you should be able to get there.