In basketball, to jump higher, so that you can be a slam dunk connoisseur on the court, you need to train and develop three areas of strength: limit strength, explosive strength, and reactive strength. So, right now I'm going to focus on some of the best exercises for getting these strengths going to allow you to perform at your best. When all three strengths are in operating on maximum cylinders, together as one, you would be known as what's called a spectacular athlete.

Start with tightening up your limit strength, since this is the foundation, the base upon which the others are built up. Your goal here is simple: to increase your muscle's strength producing capabilities. When doing these exercises, try to keep the time spent doing this set under 25 seconds.

Start off with a full back squat, making sure to descend down to parallel or lower. This will have all of your major muscle groups involved that will eventually be responsible for your skill in basketball to be able to jump higher. Do 3-8 reps in 25 seconds.

Then move to the deadlift. Just put weights on the bar, bend down and grab the bar, lift it up while keeping your back straight. You will instead be using your glutes and hamstrings to make the deadlift happen. If you want to maximize the workout on your hips and hamstrings, grip the bar wide and stand on a box to do your lifting. Again, 3-8 reps in 25 seconds.

Next is the half deadlift. The only difference here is you life from a rack or from on top of boxes instead of from directly off the ground. The rack or boxes should be set at knee level. Concentrate on squeezing with your glutes and hams to pull the bar up. 3-8 reps here as well.

Going from there you will quickly move into doing split squats. This is where you squat down on one leg while your other leg sits elevated behind you, say on a boy or bench. You do these squats either with a dumbell in each hand or a barbell on your back. With these in place, lower down until your back knee touches the floor, then in a burst of energy you move quickly back up to your starting position.In basketball, if you want to jump higher, this is one of the best exercises. It will light your glutes and hams on fire. Do 5-15 reps in 25 seconds.

Then, starting from a squatting position, with a barbell on your back placed low on your trapezius muscles, you're going to arch your back, keeping your chest up, and push your hips back as far as you can stand it. You'll notice your upper body going forward, and your glutes and hams will scream out in glorious protest. To get back to the starting position, use your feet to rise up. These will be done 5-10 times in 25 seconds also.

Lastly, for those of you not fortunate enough to own any fancy equipment for working on your glute or hamstrings, do need to worry. You can just work them out the way they did back in the day. Get someone to hold your feet flat to the ground, while you rest your knees on a pad or its equivalent. Arch your back, keep your chest out and as you lower your body to the floor, control how quickly you lower it. This will cause your hams to cry out in agony. Then, try to pull yourself back up using just your hamstrings, It's okay to give yourself help by using your hands if you need. You'll do 5-15 reps in 25 seconds here.

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