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Jump Higher and Dunk on the Basketball Court – Increase Your Vertical Leap

Have you ever looked up at a 10-foot hoop in awe and wished you could jump higher and dunk the basketball with authority? You watch basketball on TV and you see the things these pros can do with the ball and you wish you could replicate some of that. Sure, it helps that some of those guys are 6-foot-9 with a clear height advantage, but when you see that little guy, that 5-foot-9 player, gliding through the air like a helicopter and diving with power, it definitely has to come through. your mind that you could be the one to leap above the others.

Now, there are a select few who are born with an incredible amount of athleticism. They are the lucky ones, but for the rest of us, we all have to work a little harder to play basketball, yes, including some of the big guys. I’m a pretty tall guy myself and sure, I’ll get up there, but I’m surrounded by guys under 6 feet flying into the ring.

why is that? Well, the smaller guys have an initial disadvantage when it comes to dunks. They have a lot more aerial ground to cover, so it’s a lot harder to get there. How? Well, like any physical activity, exercise, training and diet are your answers.

Improve your diet

Don’t worry, no one is suggesting that you stop eating and live off leaves. Dieting doesn’t mean eating less, it means eating smarter. Nutrition is a topic in itself, but here are some pointers. Reduce consumption of saturated fats, i.e. fried foods. Try eating complex carbohydrates, i.e. brown bread instead of white bread. Mainly increase your protein intake – fish, poultry, meat, nuts and eggs.

Build stronger legs

You need to build a foundation to improve your jumping skills. Bodyweight exercises like squats, deadlifts, leg curls, and leg raises will help you build muscle to handle repetitive jumping and movements.

Gain speed and explosiveness

This is extremely important and can really make a difference. Obviously, jumping will get you up, but you also have to attack the edge to dunk. Forget all those 30 minutes of slow jogging on the treadmill. Why not sprint every 20 seconds for a minute and spend the remaining 40 seconds jogging for 15 minutes? This is just one exercise that can help your explosiveness.

Attempt to jump higher

Simply by jumping as much as possible. There are a few things you can do, such as hopping on one leg until you feel the burn, then switching to the other leg. Another exercise is to stand on the first step at the bottom of the stairs, with your feet flexed and your toes holding all your weight, then simply push your body weight through your toes, then release and repeat. There are plenty of exercises you can try to jump higher.

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