Jones, Derrick Jr. Exercise, Diet, Height, Weight, Age, and Body Dimensions: Derrick Jones Jr, a small forward/shooting guard with the Miami Heat who is best known in the NBA for his powerful jumps and dunks, is a fantastic player.
He simply flies through the air. It’s not always a terrible thing to state that he was born with strong legs that he honed through a lot of work. So let’s have a look at Derrick Jones Jr’s workout routine and nutrition to discover how he achieves his incredible physique and strength.
Diet Plan for Derrick Jones Jr
Derrick Jones Jr’s diet plan is simple but effective: he drinks tons of water throughout the day and consumes food that is high in protein, carbohydrates, and beneficial fats. He drinks a protein smoothie before beginning his training and eats up to five meals per day.
Body Measurements: Height and Weight
| Derrick Jones Jr Height | 1.98m (198cm) |
| Derrick Jones Jr Weight | 210 lbs (95.25 kg) |
| Derrick Jones Jr Age | 23 Years |
| Other | N/A |
Workout Routine for Derrick Jones Jr
Derrick Jones begins his training on the court by stretching and running drills to warm up his body.
Workouts for Derrick Jones Jr include:
Shooting forms
After warming up from 1 to 3 points, Derrick Jones Jr goes straight to form shooting. He continues to shoot the ball from side to side, then to the opposite side of the floor.
Dribbling
Next, he practices dribbling on the full court, moving the ball back and forth and side to side. This requires a lot of stamina and more concentration than you might imagine.
Layup attempt against a passing defender
He does a lot of one-on-one practice to understand how to past defenders using various strategies such as fooling them and leaving them behind explosively. Below is more information on Derrick Jones Jr’s workout.
Dunks
He’s known for his insane dunks, especially the one when he practically flies over the opposition. In practicing workout routines, he dunks a lot of balls.
Weightlifting
He undertakes a lot of weight training, with the goal of lifting heavy and making every rep as explosive as possible. He works out his entire body, focusing on the calf, core, legs, and glutes, which is the key to his incredible vertical jumps.
Vertical Jumps Workout Routine for Derrick Jones Jr
Vertical jumps are built on the lower and abdominal regions, with your legs and core serving as the basis. Your glutes, hamstrings, calves, and abdominals are the most important parts to improve your leaping power.
Workout for Derrick Jones Jr’s Vertical Jumps includes:
Jump in depth
The depth jump is a great way to improve your jumping power. You are standing atop a 10 to a 30-inch high box. Place one leg in front of you, then let your body fall down and descend into a group with both legs, jumping off. Remember to keep your heels off the ground and avoid squatting because you don’t want to get too low. When you jump, try to make it as explosive as possible. Perform 4 to 6 sets of 5–7 reps.
Back squats with weights
This is the fundamental squat, which may be done on a smith machine or with an Olympic rod. Place it on the stand and stuff it as full as you can. You don’t have to go all the way to the last point with the handle; simply load the weight that you can accomplish 6 to 8 reps with. The idea is to perform a simple weighted back squat but to ensure that your feet do not leave the ground, you must explode from the ground to the starting place.
Glutes
You’ll need to strengthen your glutes to accomplish this. You can work your glutes with any workout you like. It is entirely up to you, however, I would choose the hip extension. Make explosive combinations of them. 4 sets of 6–8 repetitions
Calf lifts while standing
Fill an Olympic rod with as much weight as you can. Legs and shoulders will be the same length. Then explode above your toes and slowly lower yourself back to your heels. Perform 5 sets of 5 to 8 reps each.
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