Are you a few inches from dunking but just can't seem to throw it down? If so, then you are in the right spot because I can help you out. The workout that I have below can dramatically improve your vertical leap. In fact, if you really train HARD with this program I am confident that you can learn how to dunk in 4 weeks or less. You should gain a minimum of 5-6 inches on your vertical.
If you want to improve your vertical jump then you need to increase your EXPLOSIVE POWER. In order to do this we need to train with VERY HEAVY weights and we should be able to do no more than 8 reps at a time.
The main muscles involved when performing a jumping motion are the hamstrings, quads and calves. So these are the muscles that we are going strengthen in order to get you dunking in 4 weeks or less. The exercises below are the best exercises you can do to improve your vertical leap. It is important to not only do strength exercises but also use a combination of speed exercises as well.
The Strength Workout: - With this routine we are going to do 3 sets of 8 with each exercise. Doing more reps will not give you the results you want because you will be training your vertical endurance rather than your explosion. This routine should be done 3 times per week and not on consecutive days.
Squats
Lunges
Good Mornings
Hamstring Raises
Dead Lifts
You probably recognize most, if not all, of these exercises since they are very common. I am not going to explain how to perform them. If there is an exercise that you are not familiar with then do a search for it on Google and you will easily be able to find more information about it.
The second workout we have is the Plyometric Workout. You should do this workout twice a week on your off days.
Run 3 sets of either 50 or 100 yard sprints
Jump Rope - Do 1 minute drills
Knee Highs
Depth Jumps
Improve Your Jumping Technique:
An easy way to quickly improve your vertical leap is by focusing on your jumping form. This is an area that most people never give any thought to. However, implementing the proper jumping techniques can improve your vertical anywhere from 2-4 inches!
I have created a page to help others learn how to improve their jumping form. Check it out by clicking on the "How To Dunk" link I have below. If you implement the strategies I have for improving your jumping technique, you can IMMEDIATELY improve your vertical by 2 to 4 inches. Not bad considering you haven't even begun the strength program yet. So don't forget to visit that page.
By performing this workout and practicing the proper jumping form CONSITENTLY over the next 4 weeks, I am certain you will increase your vertical leap and learn how to dunk. I hope you liked this information, now let's get started :)
For more information on how to dunk and the best exercises to help you improve your vertical leap then head over to www.40inchvertical.net and start jumping higher TODAY!!
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