- Exercise & Fitness
5 workouts to help you jump higher (and dunk)
Hard work= higher vertical
Dunking relys heavily on jumping. If you want to jump higher, training is in order. When I was 15 I had high hopes of growing into a 6'3" dunking machine. However many years later at 5'11" I realized I wouldn't grow into a dunker, I'd have to train to be one. Here are some workouts that'll help you explode vertically.
1) Squats I know, you were hoping it'd be easier, but it's not. Squats are where it's at. Focus on high reps/low weight. Don't do 8 reps of 250, instead do 25 reps of 125. You want fast muscles, not slow strength.
2) Deadlifts Again, I know they're tough, but these are proven methods for strengthening your leaping muscles. Your legs have to be strong to lift your body 30,40, or more inches in the air.
3) Leap ups Jump as high as you can 25 times in a row. Now do that 4x. You'll be hurting, but it'll help you get higher on your jumps. Dunking is a choice you have to make every day. Is it worth the pain every time you work out? Only you can answer that question.
4) Running Running is key to staying in any kind of shape. It's also necessary for the approach to a dunk. The more you run, the more weight you'll lose. Imagine jumping with 15 pounds on your back. If you lose a few pounds, it'll be that much easier to jump even higher.
5) Jumprope This will keep your feet quick, which is great for your balance. Balance is key in a great approach and exploding jump. Focus on Jumping as high as you can while you Jump Rope. It seems small, but it makes a big difference.
Here are 5 videos showing some more great training ideas that will help if you put them into practice.