Dunking,,,.............,?

Question

i'm 17 years old boy, 6ft, 145lbs,

what are some good exercises that i can do outside gym to increase my vertical leap 10 inches and how long would i get it if i did whatcha gonna tell me about ? thanks

Answer 1

In order to dunk you must be able to jump to a sufficient height that your hand is over the height of the ring, which is set at ten feet or three metres. Here’s how to build up your jumping height:

(1) Go to the gym and start on a plyometric weight program (see below). Plyometrics is where you simulate sports movements with additional weight resistance. Concentrate on simulating jumping movements (explosive motions) with weights in your hands.

(2) Set yourself a regular program of jumping exercises in front of the basket ball hoop. Start by jumping to touch the net with a running jump, working in simultaneous sets of 10 jumps. Then set yourself the goal of touching the backboard. Once you can do this comfortably set your sights on the rim. Be patient and work consistently and you will see progress in this area.

(3) Begin a program of wind sprints. Mark out a track and then sprint for 50 meters, walk ten continuously for five sets.

(4) Once you can touch the rim attempt to dunk small objects, like table tennis or golf balls. Then slowly work your way up until you are dunking slightly larger balls, like volley balls, soccer balls and finally a basket ball.

(5) Jump rope at least three times per week to build up your aerobic fitness level.  

Answer 2

weight lifting + plyometrics is the best way to jump higher. But be careful - warm up properly in order not to wear out your joints and knees

Answer 3

Run hills and work on your leg strength.

Answer 4

strech and jump a lot. that helped me jump higher