Note: If you are REALLY serious about learning how to dunk or increasing your vertical, try the Jump Manual for a proven fast track to success.
Finding a workout to dunk is critical when trying to increase your vertical jump, but sticking with it is even more important. Most dunk workouts will consist of a combination of both power and strength training. With power training, you are focusing on methods that are quick and explosive and target your fast twitch muscle fibers. Strength training will involve exercises that are more controlled and much slower, while attempting to build stamina.
There are several things you can do to increase your vertical and learn how to dunk, and if you want to come up with your own workout to dunk, here are some exercises to get you started. Remember, when setting up workouts to dunk and increase your vertical, is extremely important that you follow your workouts through to the end and keep at it.
- Stretching – you should always stretch before any type of exercise to ensure your muscles are warmed up. Stretching exercises are also key in gaining strength, as stretching can allow for a greater range of motion that will utilize more muscle fibers.
- Jumping Rope – while it may seem obvious, this one can often be overlooked. Jump rope to improve leg strength and stamina. Great for the heart, as well!
- Toe Raises – while standing on the ground, slowly raise up until you are on the tips of your toes. Hold for 2-3 seconds, and slowly come back down to the standing position. This exercise will stretch and strengthen the calf muscles. Once you have built up some endurance with this exercise, try to take it to the next level by performing this exercise on the edge of a stair.
- Box Jumps – stand on top of a box, or similar object with a flat top. Ideally, you’ll want something that sits 1-2 feet off the ground. While standing on top, jump to the ground, landing on both feet, and quickly jump back to the box top. Repeat 10 times, and work to increase that number through time and practice.
- Strength Training – squats and leg presses.
We hope these exercises will get you started with your own personal workout to dunk, but if you want a much more detailed and aggressive regimen, definitely give the Jump Manual a shot. With a money back guarantee, you can’t go wrong…
Good luck!
