Basketball is a fast-paced, exciting game. There are many different ways to score points in a game but none more exciting and momentum changing than a slam dunk. From kids to adults, everyone dreams of soaring through the air and throwing down a vicious slam. You can increase your vertical jump without the use of expensive shoes or training programs.
Step 1
Stretch and warm up your muscles before performing any of these exercises. Jump rope, jog or do a quick set of jogging stairs to get your muscles warm.
Step 2
Start with knee bends. Bend at the knee while keeping your back as straight as possible. Slowly crouch down as low as possible. Start with 10 repetitions and gradually increase as you build strength.
Step 3
Jump rope in 1-minute intervals and gradually increase amount of time for each interval.
Step 4
Find the edge of a stair or curb. Stand so that just your toes are on the raised surface. Raise onto the tips of your toes and then lower yourself. Perform in a slow yet smooth motion. Do sets of 25 and gradually increase number of sets. If you have 5- or 10- lb. weights, hold these while performing the toe raises for increased results.
Step 5
Do deep knee bends as above but with a twist. Perform the knee bends exactly as above but, when closest to the ground, place both hands on the ground and then explode quickly up into the air as high as possible. Start with 10 repetitions and gradually work your way up.
Things You'll Need
- Jump rope
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