How to Jump Higher to Dunk

Sure, a three-point basket can be beautiful. Free-throw shots put points on the board, but they aren't exactly challenging. A slam dunk off of a mid-court turnover? That's really how you get the crowd going. There is, of course, a down side: That basket is pretty high. To reach the rim, you'll need to develop your leg strength and reflexes. With a little hard work, you'll be able to jump higher and stun your opponents with a slam dunk.

Things You'll Need

• Chalk
• Running shoes
• Regulation basketball hoop

Instructions

1. Measure your abilities before you start. This will allow you to figure out how close you are to your first slam dunk. Best of all, charting your progress will help you stay motivated, keeping you on your program. To figure out how much air you're getting, get some powdered chalk. Put some on your first two fingers, and touch the wall from a standing jump. Do the same thing with a bit of a head start and then measure the height of the chalk marks. Write these numbers down and take a look each week to see how much higher you're jumping.

2. Stretch your whole body, especially your legs, before workouts. While you need power to dunk, flexibility is also key. Remember to breathe evenly as you stretch, making long, slow movements. While you should feel the stress in your muscles, you should never feel pain.

3. Exercise your quadriceps. Here's an exercise you can perform no matter where you are. Stand with your feet shoulder width apart, then slowly roll your heels into the air, putting all of your weight on the balls of your feet.

4. Blast your thigh muscles with leg presses three times a week. It's better to do more repetitions with lower weights than fewer repetitions with more weight. You don't want your legs to bulk up, or you won't be able to fly.

5. Enhance your overall health with cardio exercises that get your heart pumping and your blood flowing. To dunk, you'll need to be able to run and beat the defense off of the break.

6. Transfer your quest to the hardwood. Take it slowly; you don't want to hurt yourself. When you have enough height, practice jumping and hitting the net. Weigh yourself down with sandbags or something else that will add resistance to your jumps. Once you remove the weights, you'll be able to jump higher than before.

Tips & Warnings

• Be sure to consult your doctor before you start any kind of physical workout regimen.

Resources

• Try these drills to fill out the rest of your on-court game
• Learn basketball strategy so you will know when to unleash your monster dunk