running and bounding on sand dunes
I found a great short term response to sprinting, running and bounding (with no weight) up a sand dune at the beach. I am now 36 and have had ACL/miniscus surgery on my left knee. So, I'm always looking for low stress
High intensity workouts. I noticed an immediate difference in my dunking ability. I wish the dunes were closer. I added this once a week to my normal lifting program. I basically did 3 sets of each exercise. Running up the entire 50 yard hill. Sprinting to cones (approx. 10 yards). And bounding the same.
I also saw guys doing one legged hops (yikes! That's harder than you can imagine at that level of incline). Anyway, check it out! It's getting warmer!
VerticalJumping.com Response: Great stuff Maceo. To 1) be dunking, 2) doing it at your age, and 3) after ACL/Miniscus problems is excellent. Some low impact training such as what you describe on the sand sounds like you are definitely training smarter, not just harder.