How to build power in your legs so you can dunk?

Question

okay i'm a 13 year old girl going to the 8th grade and im 5"7. I play basketball and i want to be able to dunk before i go to highschool or when i'm in highschool. Anyway what excersises can you do to build muscle in your legs to be able to dunk?

Answer 1

PLYOMETRICS! DONALD CHU is the greatest trainer ever.

TIM GROVER's JUMP ATTACK!

Answer 2

Sprint as far as you can go

Jogging doesn't do nothing trust me

Sprint every day til you get tired

And hop up and down with some extra weights

that would build yur calves what are essential for hopping

and dunking over your opponents

Answer 3

you can do anything you want but honestly a lot of it has to do with genetics.  i know 5' 7" guys at your age who couldn't dunk.  also the fact that you're a female may be a bit of a hindrance as well (sorry).  however, i've seen many girls "tap" and women have done it (dunking) before so here goes.  toe touches for stretching your muscles.  calf raises.  you can work on your squats and use the squat machine at a gym.  jumprope is amazing.  run up and down stairs and finally try some jumping drills twice a week on a court to see how much closer you are to the backboard and goal.  even try those old-school "strength" shoes.  good luck buddy.    

Answer 4

get a 25lb plat hold it on ur chest and jump up and down for 30 second intervals gradually increase the weight over time you should see a vertical increase in a matter of 1 week