How To Jump Higher Dunk

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i saw this guy that was only 5′7 and he could jump 4 feet 4 inches in the air so he could dunk the ball.

wat is the correct way (the mechanics) to help you jump higher?

This question was asked by: Benjamin K, Thank you for your question.

If you are interested in basketball, then I am sure you have wondered “How Can I Jump Higher for Basketball?” Many players see basketball stars like Michael Jordan and others that make it look easy. There are two types of jumpers in the game, which are actually broken down into the categories of leapers, (which are those that get a running starting and jump), and the vertical jumpers, (those that can explode upward with a thrust). Both are highly effective in different circumstances.

The predominant set of muscles used in both types of jumpers, are the Quadriceps, which account for 65% of the jump in vertical jumpers and 50% in leapers. The remaining muscles are hip, calves, hamstrings and arms split fairly evenly. The strongest vertical jumpers have strong thigh and calf muscles. Vertical jumpers also have strong “fast-twitch” muscles, which are those that control the impulsive or explosive jumps.

A good diet is necessary for strong muscles, so you need to be sure to get plenty of protein, high in chicken or turkey with some red meat. You also need plenty of water, multivitamins and supplements for strong joints. Carbohydrates are helpful for the energy for your workouts.

Stretching is an important part of every workout. Be sure you stretch calves, thighs and hamstring muscles gradually, so that you don’t “pull” a muscle. Usually 5 minutes before and after a workout is a good idea.

You should plan to work out every other day to strengthen the leg muscle groups with jumping exercises, adding weight resistance such as exercise bands or weights. Jumping rope at least three times a week is good aerobic exercise that builds the leg muscles. Exercises such as squats, jumps, calf raises, lunges, leg presses are good to alternate with jumping exercises such as one arm jumps, one leg hops and stair jumps.

You will need to be consistent with daily routines showing the quickest improvements in vertical jumps, as the thigh muscles become stronger. Try to keep your workouts around an hour or less. Increase reps on jump exercises and weight resistance on the strength training portion, (do not increase, only weights) when you do not “feel the pain”. To build muscles, they have to be pushed slightly above their current capacity constantly, so this should be ever increasing as you build muscle tone.

When is comes to building the fast-twitch muscle groups, it is often better to do so with lighter weight and faster, repetitive exercises to build bulk. Strong vertical jumpers may be genetically inclined to have more fast-twitch muscle fiber; however, it is possible for anybody to become a great jumper when they are able to bulk the amount of fast-twitch muscles they have.

The best answer when it comes to “How Can I Jump Higher for Basketball?” is bulk up those fast-twitch muscles by focusing your workouts on building a strong thigh muscle group, first and foremost, and the rest of the leg muscles will benefit, as well.

Learn how you can Double Your Vertical Leap or pick up the right program that matched your style with Top 10 Vertical Leap Programs, best result proven.

This article was written by: Airn Dupree

In this article I am going to explain vertical jump programs to slam dunk. I am going to cover the main components of what your training program should include.

Plyometric Training:

A plyometric movement is the main action you use to slam dunk. A plyometric movement occurs when your body loads and contracts. This can be seen when basketball players take a few steps to gain momentum (loading phase) before actually exploding up and jumping (contraction). Plyometrics are designed to develop your muscles for these types of movements. Types of exercises in plyometric training include squat jumps, jump to box, and tuck jumps.

Strength Training:

Much of your vertical leap ability is reliant on your muscular strength. The amount of potential your muscles can exert force is dependent on how strong they are. There are over 600 muscles in your body that contract and control all the movements your body undergoes. The stronger the muscles are that are used in jumping, the more force they can exert and the higher you can jump. Types of exercises in strength training include squats, leg press, and dumbbell lunges.

Important Things To Note:

The amount of plyometric training and strength training you should implement in your routine should depend on your body type. Certain people will benefit more from plyometric training than strength training and vise versa. Make sure you are working smart because you could be putting a lot of effort in the wrong training style and not see the results that you are looking for. Which training method you would most benefit from depends on your body type. No two people are alike so you should have a vertical jump program that is customized to your unique body to effectively train for slam dunking.

This article was written by: Anthony Balbin

Are you looking for a way to jump higher for basketball? Well then let me put a great big smile on your face because there are ways of accomplishing this goal. First of all you should know that there is no magic pill that you can take that will make you jump higher, there just is not anything like that yet. In order to jump higher you are going to need to work your ankle muscles because when you jump it is those muscles that are being used so it is important that they are strong so that they can give you the extra lift you need to do your layup or dunk. Either way, my point is, you need to do something in order to jump higher (I will tell you in the next paragraph), you cannot sit around and hope for hops.

Now for the 2 ways I promised you, here they are:

#1- You can do ankle push ups which are basically going on your toes and coming back on your feet. These can be tough in the beginning but eventually you will be able to to 100-200 per day and it does not take long. I can do 200 within 10 minutes but I have been doing this for quite some time now. You will also notice that people who jump higher than you can do these easily!

#2- You can wear ankle weights around your leg (just a little bit higher than the ankle) and you will feel like you are carrying extra weight in the beginning but as time goes by, you will no longer feel the extra 2-5 pounds and the second you take them off (1-2 weeks later, not just 10 minutes) you will see some incredible improvements in your jump.

To learn more about the best techniques to jump higher, visit The Jump Manual and increase your jumping ability now.

This article was written by: Navtej Singh Aujla

Ever wished to be the best basketball player, like Michael Jordan? You might not be like Mike, but you can be as good as you can be. Nothing comes easy in life. Therefore, you will have to shed drops of sweat to achieve your goal. Hard work and determination is what pays you in the end when it comes to ways to jump higher for basketball.

Do you want to dunk over people or jump higher than the next player? There are not many ways to jump higher for basketball. Just aim at acquiring jumping skills and get ready to flaunt.

Always start up with strength training. It is very important for all players, as it makes them strong and sturdy. Being strong is the priority. Squatting is the best form of exercises to be done to increase the strength. There are umpteen ways to do squat exercises. You can take help of your trainer or coach, or you can buy Cd’s, order e-books to train yourself and master different ways to jump higher for basketball.

Strength of the leg muscles is what is needed the most to jump higher. One should do basic exercises at first (these exercises are very simple and can be done anywhere, outside the gym), and when comfortable with that, one should move on to complicated exercises. Some exercises also need the right equipment. Remember, playing basketball is not everyone’s cup of tea. It needs lot of stamina, strength and endurance. One has to work on all the three elements to fulfill the aim.

Calf raises are very essential. They help to acquire strong calf muscles. To strengthen the calf muscles, jogging is a very good option. Instead of taking a lift, go for the staircase. While waiting for a ride, never sit on a bench; try to do simple sit-ups. Quick and smart jumps are as important as high jumps. All these simple tricks will help you to master the skill.

Not just high jumping exercises have a role in increasing your jumping ability, but also right eating habits play a role. Eating good amount of fruits and vegetables and fiber are one of the ways to jump higher for basketball. Other than that, one should also get proper sleep and rest.

You can find a number of ways to jump higher for basketball, it’s all up to you, how you implement those ways will determine how high you can jump.

Improper training will not do any good and could do possible damage; your dream of jumping higher will become a fact, if proper steps are taken.

For more information on how to properly train and jump higher for basketball from a certified trainer, please check out Double Your Vertical Leap.

This article was written by: Thomas Coon

How to jump higher fast – The ability to jump higher in the game of basketball will inevitably add some flair into your game. Imagine the thrill and excitement you bring when you execute a 360 or windmill dunk off a fast break. How about posterizing your defenders when you did an “in your face” dunk?

How about shot blocking and rebounding ? Imagine the ability of swatting the ball away than just touching it, how much energy and confidence are you instilling into your team mates – Not to mention that you will instantly become a crowd favourite.

Dunking a basketball, blocking a shot, rebounding both offensively and defensively, all of which requires your ability to execute a vertical leap.

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In other words, if you have a good vertical leap, you will instantly become a valuable asset to your team. Because of what you are capable of doing, you indirectly bring confidence and excitement to your team.

The question is, What are the secrets to increase your verticals leap fast?

The key on how to jump higher fast is to focus on building your explosive power. Building your core strength is important but explosion off the ground is the secret to increasing your speed and vertical leap.

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Here are 3 drills to jump higher for basketball:

1) Lunges – One of the must do drills to jump higher is lunges. Lunges builds your core leg muscles and also instill explosiveness into them. Lunge forward with the first leg with the knee of the second leg almost touching the ground. Return back to your standing position and repeat using the alternate leg.

2) Calf Raises – Your calf muscles contributes to about 25% of your overall jump. One the best drills to jump higher is calf raises. Using the stairs as platforms, perform your calf raises. A tip on getting the most out of this exercise is to go down slowly, ensuring that your tendons are well stretched before going up again.

3) Board/Rim Touches – This vertical leap exercise is very effective in training your explosive power for rebounding and shot blocking. Standing below the rim, jump and try to touch the rim with both your hands. As soon as your feet touch the ground, explode straight up and touch the rim again. Repeat this until 3 sets of 10 has been completed.

If you are really serious in learning how to jump higher fast, one of the best jump higher for basketball program out today is the Jump Manual. It is the most complete training system ever assembled to add strength and explosion to your verticals – To date, athletes has recorded an increase of their verticals of up to 25 INCHES!

Check it out the professional vertical jump training with Double Your Vertical Leap.

This artical was written by: Joe Collin

So you can’t dunk. Who cares if you can’t can’t even touch backboard. Your okay with not being able to dunk on someone. Are you really content with just taking lay ups the rest of your basketball career? I hope not. If you are ready to take your game to next level, keep reading.

You need to begin by doing some power exercises. To dunk you need the leg power. If you want the Explosiveness to jump out of the gym you need some strength in those legs of yours. You can start with Squats, and can do some weight lifting to really build up that quad muscle and get you to jump higher.

Another way is to do some calf raises. You will be needing these calf muscles for quick jumps. If you have ever seen a kangaroo jump that would sum up the way you will be jumping by using your calf muscle. Those quick, spontaneous jumps is exactly why you need to work on you calf muscle. So grab some books, find a staircase, and do those calf raises.

Lastly if you want to to jump higher, you will have to increase your speed. Do some speed training. Head out to the track do some hard running. Sprint instead of jog. Run as far as you can by sprinting, hard sprinting. This should increase your speed and make it easier to start dunking on people. What does speed have to do with anything? Speed has a lot to do with how high you jump.

If you work hard enough you will be dunking on people easily. Opponents will fear you. You will not only be able to jump higher, but you will be faster as well. So get out there, stay focused, workout, and you will find yourself jumping higher in no time.

Learn more about Jump Higher to Dunk with The Jump Manual.

This artical was written by: J. Octelene