Dwight Howard it was a little disappointing in the 2009 NBA dunk contest…At least now we know he can dunk on a 12 foot hoop! He was actually more impressive in 2008, as he won with an arsenal of huge never-before-seen dunks (including Superman’s sick dunk).

By the way, did you know that Dwight can kiss the edge? And remember the 2007 Slam Dunk contest, where he completed an alley oop dunk off teammate Jameer Nelson and slapped a decal on the backboard that reached 12-foot-6?

Here’s another interesting fact: Did you know that the 23-year-old Orlando Magic center had the most dunks in the NBA over the past three seasons? This season (2008-2009) he already leads the league in kills (127 until the All Star Break).

It should be clean by now, the guy can jump; actually he has a 39-inch upright.

So what is your training about?

First of all, Dwight is a rebounding machine. And fighting for rebounds requires more than big raises. First, he needs strong lower back muscles to explode with the ball. That’s why The Beast includes back extensions or single leg deadlifts in every workout. But in addition to these exercises, Dwight also uses some special plyometric exercises to improve his vertical:

Tuck Jump:

Starting position: Half squat position with hips back, knees over toes, and shoulders over knees. Keep your hands in front of you for balance.

Then jump as high as you can and bring your knees to your chest at the top of the jump. Land with your hips back and your shoulders over your knees. Hold this position for 2 seconds and repeat the jump.

Squat jump:

Starting position: Squat with your hands touching the floor in front of your toes with your feet shoulder-width apart. Knees should be bent at 90 degrees. Then, jump as high as you can and land hips back, knees over toes in the starting position. Immediately repeat the jump for 15 seconds.

Other than weight training, what does the 6’11” Center do to gain his inhuman strength?

“Every night I play a boxing video game (Fight Night Round 2). Between each round I do 20 to 40 push-ups.” -Dwight Howard

Dwight averages around 10 matches a night, anywhere from two rounds to 12. His estimate: 400 push-ups a night.

For more exercises and crucial things to know about vertical jumping (why what you “don’t” do is often more important than what you “do”), take a look at this page. I strongly recommend: