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