| Have you seen Tracy McGrady's dunk over the 7'6'' | | | | persist in the lifting exercise. He had to do such lifting |
| Center Shawn Bradley? | | | | for 4/ 5 sessions. |
| Ok, some time has passed since then, but T-Mac still | | | | Solid Ball Practice |
| got hoops. | | | | In this practice, McGrady had to lift a solid ball (at a |
| Actually, the 28-year old Houston Rocket still has a | | | | weight of 16 pounds) above his head, and ran from |
| 35.5-inch vertical! | | | | one baseline to another baseline across the court. |
| After and during his rehabilitation, McGrady worked at | | | | After a 3-peat sprint across the court, he then |
| lot on getting stronger. | | | | changed to another solid ball weighing at 8 pounds, |
| "Now, I persist to train every day, regardless I am at | | | | lifted it in his hand, and jumped to touch the rim. |
| home or outside. My condition is improving slowly but | | | | After some 10-peats of such practice, McGrady took |
| surely. My strength and in fact everything is | | | | up a skipping rope, and jumped for several minutes |
| improving as well. I can clearly feel it. I will continue on | | | | so as to relax. |
| my training. Unlike everybody thought and said, I | | | | During this workout McGrady also used some special |
| need to prove that Tracy McGrady is not yet | | | | exercises to increase his vertical: |
| finished." - Tracy McGrady | | | | Bouncing Machine |
| Here's a summary of his workout: | | | | McGrady stood in the middle of the bouncing machine |
| Dumb Bells | | | | that was fixed stationary on the floor. He put on a |
| McGrady held two 70-pound dumb bells on both | | | | suspender that could be able to bind tightly his upper |
| hands, and started lifting facing a mirror on the wall. | | | | body. Four strong rubber bands were connected to |
| Every session demanded McGrady to hold this pair of | | | | the suspender from the 4 corners of the bouncing |
| dumb bells straightening his arms for 10 times. | | | | machine. Then McGrady had to jump continuously for |
| McGrady had to swing his body back and forth to | | | | 30 times. |