What’s up ladies and gentleman, my name is Alan from Jumphighersite.org and today I’m gonna share with you an interesting topic how to increase vertical jump to dunk. Ya, we know that dunking isn’t an easy movement. Someone with a high body may not be able to do it because a high body isn’t enough, we must have strong legs muscle, balance, and high vertical jump.
So don’t assume that someone who higher than the other can make a dunk and who shorter than the other can’t do it. You know Stephen Curry, ya I’m sure all of you know this guy. We know that He isn’t too high if we compare with the other player like James Harden and Kobe Bryan. But he can do it, if you don’t believe me, you can check on Google or Youtube with this keyword “Stephen Curry Dunk”.
Stephen Curry can make a dunk because he has a high vertical jump. So if you want to dunk, you have to increase your vertical jump first, and this is what we will discuss at this time.
How to Increase Vertical Jump to Dunk
# Deep Knee Bends
Simple Vertical Leap Exercises to Improve Dunking number one is Deep Knee Bends. I’ll show you how to do it properly. Follow this article.
Warm up for 10 minutes to increase your body temperature and increase circulation to the lower body. You can walk lightly until you feel your body warm and sweat. The purpose of this activity is to reduce likelihood of injury.
Start with the most basic version of deep knee bends. Stand with your back straight, your legs shoulder width apart and your shoulders are down and slightly backward. Extend your arms in front of you at shoulder height to help you keep your balance. Focus in front of you and keep your head centered over the spine during practice.
Inhale and lower your hips as if sitting on a chair, let your butt stand out again. Keep your torso long and your knees over the second and third toes of each foot. Avoid arching your lower back. Then lower your hips until your thighs are aligned, or nearly parallel, to the floor. Wait for one count.
Exhale and stand up from the previous position, and then straighten your legs. Wait for one count. That’s one rep.
Repeat the deep knee bend for 10 to 15 times if you can do it in perfect shape. Maintain control and keep your movements smooth and rhythmic.
Add an overhead range to warm up your shoulders, chest and back area. Start with your arm near the side of the body. During the down phase of the knee bend, let your arms slightly curve back. During the up phase, swing your arms forward and over your head.
Do a toe rise to warm up your ankles and improve your body balance. Bend your knees and lower your hips like a basic exercise. As you straighten your knees, climb onto the ball of your foot. Hold for a moment and then lower your heel before returning to bent-knee position.
I highly recommend you to practice with expert, because this exercise isn’t easy and if you are just starting, a slight mistake can result in injury. So please don’t do this alone if you are still a beginner.
# Jump Rope
A jump rope is one of the easiest exercises to do. The equipment is also very simple and very easy to get. Unlike other exercises that require equipment that we rarely encounter, if you want to know more, please read this article about The Best Vertical Jump Equipment.
But even if it is easy to do, this exercise is also very useful to improve vertical jump. Jump rope can increase the strength of calf muscles and ankles to be able to make a high jump.
Although it is easy to do, but if you want the maximal results, you have to do it properly, and if you want to know how to do jump rope properly, you can read this awesome article: 3 Ways to Jump Rope.
# Stair Running
This exercise is often done at the stadium and Best Basketball Drills notes that it can help build jumping ability as well as stamina and leg strength. To maximize the impact of a vertical jump from the stair run, try to “get air” by jumping from one stair to the next by running. To increase the intensity of running, skip a step or two between jumps.
# Explosive leaps
The Best Basketball Exercise advises you to do this exercise in the garden or in an open field with a soft, grassy surface. Can be done by using one or two feet. Jump as high as possible using one leg and quickly jump on the other foot after landing to perform a one-footed version of this exercise. Two-legged jumps are done by starting in a squatting position and exploding into a vertical leap from a squatting position. This exercise should be repeated 10 to 15 times and is good for building explosive jump capabilities.
If you want to know other exercises to increase your vertical jump, you can read this article: 6 Best Exercises to Vertical Jump. That article complements each other, so it’ll give you more benefit if you read it too.
That’s all for now, How to Increase Vertical Jump to Dunk? I think you have found the answer.