Having the ability to dunk not only makes you look good on highlight reels, but it also improves your overall basketball performance. If you can dunk, you can also jump high to snatch rebounds. Your goal with training is to improve strength and power in your glutes, quadriceps, hamstrings, calves and abs. You can do this with the weight of your body and with external resistance.
Step 1
Stand with your feet shoulder-width apart to do double leg tuck jumps. Hang your arms at your sides and lower yourself down into a squat position. Jump in the air forcefully and tuck your knees into your chest. Land on the balls of your feet and repeat for 10 to 12 repetitions, the American Council on Exercise instructs. Wear ankle weights or a weighted vest to increase the resistance.
Step 2
Execute a set of step-ups with a weight bench, the Vertical Jumping website suggests. Place your left foot on top of the bench and right foot on the floor. Step up on the bench and let your right leg hang in the air behind you. Lower yourself back onto your right foot, repeat for a set of 10 to 12 reps and switch sides. Hold dumbbells at your sides to increase the resistance.
Step 3
Stand with your legs in a staggered position to do alternating lunge jumps. Begin with your right foot forward and left foot behind you. Lower yourself down until both knees are bent 90 degrees, then jump in the air as high as possible. Switch your leg position, land softly on the balls of your feet and repeat. Continue to alternate back and forth for a set of 10 to 12 repetitions. Strap on a weighted vest to increase the resistance.
Step 4
Perform depth jumps with an exercise platform. Stand on the platform with your feet together and arms at your side. Step off the platform and immediately go into a deep squat once you place both feet on the floor. Swing your arms behind your body, then swing them forward and above your head as you jump as high as possible. Land softly on the balls of your feet, walk back to the platform and repeat 10 to 12 times.
Step 5
Grab a heavy dumbbell to do calf raises. Position the balls of your feet on top of an aerobic step with your heels hanging over the edge, the ExRx website instructs. Hold the dumbbell in your left hand and lightly place your right hand on a wall for balance. Lower your heels down as far as possible and rise up onto your tip-toes. Squeeze your calves for a full second and repeat 10 to 12 times.
Step 6
Lie face-up on a stability ball to do weighted ab crunches. Position your body so your head and shoulders are slightly elevated and your lower back is in contact with the ball. Hold a medicine ball or weight plate across your chest and lift your torso forward. Squeeze your abs forcefully for a full second, slowly lower yourself back down and repeat 10 to 12 times.
Tips and Warnings
- Perform four or five sets of your exercises and work out three days a week on alternating days.
- Consult your doctor before beginning any new exercise regimen.
Things You'll Need
- Weighted vest
- Ankle weights
- Bench
- Dumbbells
- Exercise platform
- Aerobic step
- Stability ball
- Weight plate
Member Comments