Exercises To Jump Higher To Dunk

Muscles contain two different types of fibers--slow-twitch fibers and fast-twitch fibers. Fast-twitch fibers contract quickly and contribute to explosive and powerful jumping movements. While the amount of fast-twitch fibers is determined by genetics, different power exercises utilize and strengthen them. Do jumping lunges, jumping squats and burpees to build muscle, increase your vertical jump and get closer to dunking a basketball.

Jumping Lunges

Stand with your feet shoulder-width apart and bend your knees slightly. Straighten your back and tighten your midsection. Relax and pull your shoulders slightly behind your back. Hang your arms by your side. Step your right foot forward two feet and stack your knee directly over your ankle. Lift the heel of your left foot and come onto your toes. Drop your left knee towards the ground. Stop right before your knee hits the floor. Push up through your right heel and jump, switching legs' positioning. Continue jumping lunges and alternate until you complete 10 repetitions. Swing your arms while you jump for additional momentum.

Jumping Squats

Bend your knees and position your feet shoulder-width apart. Lift your arms directly in front of your body, stopping when they are parallel to the floor. Align your knees directly over your ankles. Stick your butt out behind you and lower the back of your legs, your hamstrings, towards the ground. Stop when your hamstrings are parallel to the ground. Push up through your heels and jump as high as you can, lifting your arms above your head as you jump. Land on the balls of your feet, balance yourself and repeat the squats for 10 repetitions.

Burpees

Stand with your feet together. Bend your knees and place your right palm on the ground outside of your right foot, and your left palm on the ground outside of your left foot. Jump your feet back and straighten your legs behind you. Jump your feet back to your hands (keep your knees bent) and then jump up, reaching towards the ceiling with your hands. Land on the balls of your feet, shift your weight to your heels and return to the start position. Repeat until you complete 10 repetitions.

Tuck Jumps

Position your feet directly under your hips. Stand up straight and tighten your abdominal muscles. Relax your shoulders and rest your arms by your sides. Jump your knees towards your chest, land on the balls of your feet and repeat until you complete 10 repetitions. Perform the jumps with little to no pause between the repetitions.