Everybody wishes they could dunk a basketball; it just looks like an absolute blast. Unfortunately, your genetic makeup is the ultimate decider of whether you'll fly like Mike or watch the game from the bleachers. Everyone is born with a set number of fast-twitch muscle fibers, which are the muscles used for explosive muscle movements like running and jumping. However, it is possible to strengthen the fibers you have, which could help you at least touch the rim.
Plyometrics
According to three-time world power-lifting champion Dr. Hatfield, also known as Dr. Squat, the best way to increase your vertical jump is through the use of plyometrics. Plyometric exercises train your muscles to exert maximum force in the shortest amount of time. Using plyometric training like hopping, depth jumps, and counter-movement jumps coupled with resistance training can help greatly increase your vertical leap.
Arms
While this may seem unnecessary, as it would seem all the force of your jump would be coming from your legs, but according to Dr. Hatfield, research states that up to 5% of your vertical velocity comes from swinging your arms. To keep your arms strong, do exercises like bicep curls, triceps pulls, bench pressing and other upper-body strengthening exercises.
Workout Plan
Dr. Hatfield suggests that before you begin to engage in plyometric exercises, it's important that you train your entire body to prepare for the intense physical demands that plyometrics can have on your body. He writes that your "muscles may be strong enough, but the bones, tendons, ligaments and joints may still not be ready." He offers a scheduled, 21-week workout plan to safely help improve your vertical leap, which can be read in full using the link in the Resource section.
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