What exersices can i do to increses my vertical BIGTIME,I'm 15 y/o and in the off season and I want to dunkbad

Question

p.s i can almost dunk but i can't get it in.(i also want the quickest way)

Answer 1

squats, squat jumps, jump rope, just strengthen your legs and your core (abdominals), just squat down like a catcher and jump as high as you can then do it again until you feel the PAIN!!! remember "NO PAIN NO GAIN"

Answer 2

DO NOT work out with ankle weights, you will badly mess up your knees. You are simply supposed to walk around doing your daily life with ankle weights. To increase your vertical jump, you have to jump rope and do explosion exercises. This is when you get a box about 2 and half feet high or higher, start at the top,jump back down, and then spring back up to the box. A lot of people make the mistake of jumping up from the bottom and then stepping back down, this will do nothing. Start from the top, jump off and spring back up to the top.

Also, work out your stomach! Jumping includes a lot of stomach muscles so get ripped in your midsection and you'll see a significant improvement.

For the protein supplements, I honestly don't think you need them. If you eat chicken and fish, you're getting plenty of protein. Protein supplements might help if you're trying to get huge and are in the weight room all the time. For your vertical though. Do what I suggested and I can almost guarantee you'll see an improvement.

But don't work out with ankle weights! Please!

Answer 3

Unfortunately, God has more to do with your vertical leap than you do. You could possible improve 2-3 inches at most by working on your calf muscles primarily. Or, sometimes dropping a few pounds will help. You probably at 15 will increase it some naturally anyway. Don't be so narrow minded though, dunking is only a way to entertain the crowd, learn to do what you are physically capable of improving... ball handling, passing, shooting. Be a student of the game, learn from your coach.

Answer 4

If you want to gain inches basically do different type of squats and weighted leg raises. You really should not worry about dunking because if you can barely dunk in a practice you wont be able to dunk in a game. Thats why most people are not any good in the future dunking machines with no fundamentals will not make it even in college. Like your other question about threes thats basically what is wrong with young players now they want the three and the dunk. If you can make mid range jumpers you will be a more consistent player.

Answer 5

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Answer 6

Do jump ropes, sounds stupid, but it works. we had to do 600 a pratice. we did 200 regulars 200 backwards 100 with right leg only, 100 left leg only. we also did wall taps with the basketball. you can also buy/or use the stairs to jump and down, just keep adjusting it higher.

Answer 7

Do plyometrics, there exercises that increase your vertical jump and help develop "quick-twitch" muscles for explosive jumping. It's easier to do this for most people to perform these since you use your own body weight.Try searching online for specific exercises.

Answer 8

squats, calf raise, leg press, jump rope, measured long jump

also want to build a strong and light core, so situps and cardio will actually help alot

try to minimize building uyour upper body - stick to toning those muscles (its only extra weight to bring you down)

Answer 9

just go by some jumpsoles or jump shoes and do some drills in them. jump rope, sprints, even play a game or two in them. Do some lunges even, but you got to make it a habit DAILY!!!!!.... That's how I did it and Im only 5"7 DUNKIN BABY!!!!

Answer 10

do 300 calf raises a night...i know it sounds like a lot but when my volleyball coach told me to do it it really improved my vertical and also lunges can help