Maybe you heard NBA superstar Gilbert Arenas is quite unorthodox on and off the court - but above all about his training.

For example he when the team is idle he often works out three times a day: first with the team at practice, then to do drills at 8 p.m. and a third time around midnight, when he hoists 300 jumpers with the rebounding machine. His explanatory statement: Since most of his peers don't work out during the season, this is his chance to overtake them. And the key wrinkle to this master plan for NBA domination? Starting with the 42nd game - the season's precise midpoint - Arenas stops the extra workouts. "So while everyone else is burning out," he says with a conspiratorial nod, "I'm finally getting my legs."

When you are talking about Gilbert Arenas and training, there is one story you gotta know about:

Someday, 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 college basketball three point distance with one hand than Stevenson could make professional level three-pointers using two hands.

And out of 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 isn't just a shooter. In case you didn't know, the 6'4'' guard has a 37-inch vertical!

So what did he do to increase his vertical?

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

Push Press:

The exercise starts with the barbell across the top of your back. Keeping your ankles and torso rigid and your heels on the floor, bend quickly at the knees and hips and then explode upward, pushing the barbell up so it's extended over your head. Bend your knees as you bring the barbell back to your shoulders, and repeat. Never do more than five reps. Start with light weights; when your technique is solid, add weight and do four sets of just one or two reps.

Hang Clean:

Hold the bar just above the knees with your hips back and your torso at a 45-degree angle to the floor. Explode hips forward, and pull the bar up along your body. Raise onto your toes, shrug your shoulders, and quickly pull your body forward, catching the bar across the front of your shoulders as you assume a squat position. Keep your elbows forward as you stand. Start with light weights and do three to five sets of five reps. As merited by your technique, add weight and work to one rep per set.

Box Jump:

Face a foot-high plyometric box from a comfortable distance with your feet shoulder width apart. In one motion, jump up to land on top of the box. Step down and repeat. Don't do more than 20 reps. When you have mastered the one-foot box, graduate to taller boxes.

For more exercises and crucial things to know about vertical jump (f.e. why often what you "don't" do is more important then what you "do" do) please take a look at this page I strongly recommend:

www.howtodunk.org

Article Source: http://www.ArticleBlast.com