The Slam Dunk…..the most impressive move in basketball. It excites the crowd, pumps up your teammates, demoralizes the opponent and gives you a boost of confidence. Unfortunately, not all of us are capable of throwing down that game changing dunk. Our goal is to help you increase your vertical and learn how to dunk a basketball.
If you are just a few inches away from dunking then you have come to the right place. If you follow the exercise routine I have laid out for you below, I am certain that you can learn how to dunk in 4 weeks or less. If you stick with this routine and train HARD for the next four weeks you should gain a minimum of 5-6 inches on your vertical leap.
So what qualifies me to teach you? I am glad you asked. My name is Brayden Fisher and I was able to increase my vertical leap from 31 to 43 inches in 7 months! The exercises and techniques I used are no secret, in fact you can see the EXACT program that I used here: 40inchvertical.net. Ok, ok,….you are ready to dunk, so let’s get started. 🙂
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If you dedicate yourself to this workout routine you can be dunking within the next 4 weeks!
==> My 4 Week Workout Routine <==
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Learn How To Dunk: Focus On Your Jumping Technique First
Are you tired of jacking dunks and embarrasing yourself? I know if you follow the jumping techniques I am about to teach you, YOU can learn how to dunk in 2 weeks or less. Of course, I am assuming that you are able to leap high enough to stuff it down. If you want detailed information on how to jump higher check out our page HERE.
I can’t tell you how many times I have been at the basketball court and I see a guy who is SOOOOO close to dunking but just can’t throw it down. These guys try to dunk time after time using the same approach, the same mis-steps, and the same form, getting THE SAME RESULT……a missed dunk! If they would just take the time to make a few simple adjustments in their jumping form they would be able to get the extra inches they need to throw it down. Believe it or not, changing your form and implementing the PERFECT jumping technique can increase your vertical by 3-6 inches almost instantly! So what is the perfect jumping form?
Listed below I have the 7 steps to a perfect jump. Remember this is just a brief summary of jumping form but all of the steps are there. If you would like more in-depth information on increasing your vertical jump go to the links I have listed at the bottom of the page.
- Warm Up – Make sure you run around a little and get your muscles warm. This will increase the elasticity of your muscles and joints and increase your blood flow as well.
- Stretch – It sounds boring but it is necessary. Stretching will further increase the elasticity of your muscles which is what we want.
- Eliminate Mental Blocks – You need to have the mindset that you are going to muster up all the potential you have in your body. Don’t let failure be an option! Visualize yourself successfully completing the jump.
- Exaggerate The Last Step – This will lower the body and prepare you for exploding up.
- Use the Whole Body – Use your arms and lower back to propel yourself in a synchronous upward motion. Point your toes slightly upward toward your knees just before explosion to allow for a full range of motion.
- Transfer Your Momentum – Allow your forward momentum to be successfully transferred upward without slowing or stopping before you take off.
- Be Quick – You must perform these movements quickly in order to allow all your momentum to fluidly transfer upward and increase your vertical. Going too slow, shuffling your feet, or over-exaggerating the last step will throw off the synchronization of the movement.
I hope this brief overview of the proper jumping technique will help you bring your vertical jump to new heights. Consistently practice improving your jumping form and you can learn how to dunk in 2 weeks or less.
How To Train Yourself To Dunk – A Perfect Vertical Workout Routine
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 – Do 3 Sets of 8 reps with VERY HEAVY weight.
Do not do a bunch of reps. You will feel a burn, but doing a bunch of reps defeats our purpose. That will increase your vertical endurance and not your explosion. Do these exercises 3 times a week.
Squats, Lunges, Good Mornings, Hamstring Raises, & Dead Lifts
I am not going to explain exactly how to do each exercise. If you do not know how to perform a certain exercise just type it in Google and all kinds of info will come up.
The Plyo Workout – Do this twice a week on your off days.
Run 50 and 100 yard sprints – 3 sets, Jump Rope, Knee Highs, & Depth Jumps
If you do this workout routine CONSISTENTLY you will definitely improve your vertical and learn how to dunk. I hope you enjoyed the info, now get to work 🙂
Here Is A Little Inspiration To Get You Dunking In The Next 4 Weeks…
5 Tips On How To Dunk A Basketball
Work On Your Vertical Leap – First and foremost we need to make sure that we are able to jump high enough to throw the ball down. If we are not getting high enough the other tips on this page won’t matter. For the most comprehensive training on how to increase your vertical, visit: http://www.40inchvertical.net
Grip Strength is Important – Having large hands is a definite advantage when it comes to dunking. Dunking is much easier if you can palm the ball. Work on strengthening you grip and it will pay off when trying to dunk. If you have smaller hands then you may have to stick to a two handed dunk.
Work On Your Jumping Form – As we mentioned above, the better your jumping form is the higher you are going to be able to leap. We want to use all the momentum that we have to EXPLODE UP towards the rim.
- – Dribble towards the basket at a good pace
- – Pick up the ball from your dribble about 10 feet out
- – Exaggerate the last step
- – Know in your mind that YOU CAN jump high enough, and recruit all your muscle fibers
- – EXPLODE UP as hard as you can
- – Throw the ball down
Use The Ball – We want to use ALL the momentum that we can in order to achieve our highest leap. So, use the basketball to create a little more momentum for you. Grasp the ball firmly with both hands, when you are preparing to leap bend your knees and bring the ball between your legs, EXPLODE UP and at the same time raise your arms and bring the ball over your head. This will help you to efficiently use the upward momentum and force that the basketball creates.
Gauge Your Height – You have to be realistic, in order to dunk a basketball one handed you need to be able to reach at least 6 inches over the rim and 8 inches for a two handed dunk. If you are not able to do this then I recommend working on your vertical leap. Otherwise you are going to continue to look like the guy in the Sprite commercial.
Increase Your Vertical Jump By At Least 10 Inches In 12 Weeks GUARANTEED!
I gave you a few tips on how to dunk a basketball, but I obviously can’t tell you everything you need to know about increasing your vertical leap on a one page blog post. So, I recommend heading over to www.40inchvertical.net and check out The Jump Manual.
If you stick to the workout program and hit it HARD, I GUARANTEE that you will increase your vertical by AT LEAST 10 inches! In fact you can try out The Jump Manual for 60 days completely free. No risk at all for you. That is a deal you can’t pass up.
The Jump Manual is the best vertical jump training program I have ever come across. It is the only product that effectively targets every aspect of vertical explosion. Jacob Hillar has trained college, NBA and Olympic athletes and has consistently gotten them to 40+ inch verticals. So check it out, you won’t be disappointed.
