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The Anthony Edwards Workout: Guide and weekly workout schedule!

To dunk like Anthony Edwards, you’ll need to focus on explosive strength, vertical jump training, core stability, and agility. This guide will cover key exercises and workouts, provide a progression for skill development, and include recommended video resources for technique improvement.

Step 1: Develop Explosive Power

1. Plyometric Exercises
Box Jumps: Start with 3 sets of 8-10 reps. Focus on landing softly to absorb impact.
Depth Jumps: Perform 3 sets of 6 reps. Step off a box and explode upward as soon as you land.
Broad Jumps: Do 3 sets of 6 reps, concentrating on distance and height.
Single-Leg Hops: Perform 3 sets of 10 reps per leg to build single-leg explosiveness.

2. Strength Training for Lower Body
Squats: 4 sets of 6-8 reps at moderate to heavy weight. Deep squats improve strength through a full range of motion.
Deadlifts: 4 sets of 6 reps, focusing on explosive power during the lift.
Lunges: Perform 3 sets of 10 reps per leg. This helps develop balance and strength in each leg.
Calf Raises: 4 sets of 20 reps to build ankle and calf strength for an explosive takeoff.

3. Core Workouts
Russian Twists: 3 sets of 20 reps to develop rotational power.
Plank Variations: 3 sets of 60 seconds each (front, side, and single-arm planks).
Leg Raises: 3 sets of 15 reps. Helps stabilize your core, crucial for balance during the jump and dunk.

Step 2: Focus on Vertical Jump Training

1. Jump Rope Routine
Perform jump rope exercises for 5-10 minutes as part of your warm-up. This increases ankle stability, foot speed, and lower body conditioning.

2. Vertical Jump Drills
Knee Tucks: 3 sets of 8-10 reps, jumping high and bringing knees toward your chest.
Single Leg Bounds: Perform 3 sets of 20 meters. Push for maximum height and distance with each bound.

3. Approach Technique and Jumping Mechanics
Work on a three-step approach for your jump to improve timing. Practice this with 3 sets of 5 jumps.

Step 3: Improve Dunk Technique

1. Basketball-Specific Workouts
Max Reach Drills: Stand under the rim, jump as high as possible, and try to touch the backboard or rim. Do 3 sets of 8 jumps.
Approach Practice: Practice your approach with the ball in hand. Start with layups, gradually increasing the height of your reach.
One-Hand vs. Two-Hand Dunk Practice: Master single-hand dunks first as they’re easier for beginners; progress to two-handed dunks.

Weekly Training Plan

| Day | Focus Area | Workout |
|-------------|--------------------------------|---------|
| Monday | Lower Body Power & Core | Squats, Deadlifts, Calf Raises, Russian Twists |
| Tuesday | Plyometrics & Vertical Training | Box Jumps, Depth Jumps, Knee Tucks, Jump Rope |
| Wednesday | Rest | Active recovery like stretching or light yoga |
| Thursday | Strength & Core Stability | Lunges, Broad Jumps, Planks, Leg Raises |
| Friday | Dunk Practice | Max Reach Drills, Approach Practice, One/Two-Hand Dunk Practice |
| Saturday | Agility & Conditioning | Single-Leg Bounds, Jump Rope, Footwork Drills |
| Sunday | Rest | Recovery and light stretching |

Video Resources to Study Anthony Edwards’ Technique

1. *NBA Dunk Highlights*
Search for “Anthony Edwards dunk highlights” on YouTube. Analyze his approach, timing, and the angles he uses to build momentum and power.

2. *Vertical Jump Tutorials*
Look for videos on “vertical jump training” to understand how to improve your explosive power and vertical reach.

3. *Dunk Mechanics & Jump Form*
Channels like "THPStrength" and "PJF Performance" on YouTube offer dunking tutorials and breakdowns on mechanics.

This workout plan will challenge elite athletes while providing accessible steps for casual sports enthusiasts. Focus on consistent practice and technique and remember that gradual progress is key.

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