How Can I Dunk in 2 months?

Question

I am 14 and 6'3". i know i should be able to dunk but i have no hops. i can grab and hang on the rim with 2 hands. and i can get my whole hand in the rim. what are some excersise to do to help me dunk. my plan is 500 jumps with a jump rope then stair stepper for 5 min 400 jumps 5 min and so on. then 1 hour of lifting 4 days a week. and other sugestions.? i also might try hydroxycut hardcore?

Answer 1

You can dunk in 5 minutes, use the chair.

Answer 2

First of all, cut the stair stepper. That is the worng type of training. Secondly, 500 reps of jump rope? 400 jumps? That's way too much. Have you ever actually jumped 400 times in a day? Don't try it. The first thing you need to do is squats. If you don't have a strength base, other training doesn't do anything. Jump roping isn't bad, but it has limited potential for gains. Also, hydroxycut hardcore is a fat burning supplement; it doesn't help with strength or athletic gains. If you have money to spend on hydroxycut, please use it on a good vertical training program instead. There's good info on training at http://offto.net/jumpjump/  I don't mean to be an *** but your thinking is way off. I have a 40 inch vertical myself, so I know a little something.

Answer 3

if you're looking to increase your verticle, please stop the routine you're doing now.  you're doing too many repititions, and are therefore workout endurance rather than height.  go for harder exercises about 10 to 30 times.  PLEASE. take my advice.

do squats, wall sits, rim hangs, tip toe raises, overall hard things.

Answer 4

Strengthen your legs. run more. drink milk. thats what i did. but i'm also black so that might help. but follow my instructions and you'll be able to dunk. also do the jump rope thing. that will help you.  

Answer 5

calf and quadriceps muscles are the amin thng you should work on and if your lookin for quick progress i suggest squating ,leg press, wall sits ,toe raises ,run sprints, practice jumping and yes jump rope works ,and are you tryin to do this to make a highschool team? anyway keep training every day and im sure you'll be jumpin out the gym very soon good luck ..  

Answer 6

litte bit of weight training (squats)with what you mentioned would give you the extra hops to dunk. Also, make sure you have a strong core to help you use all of your power