Rec and Sports

How To Dunk: Increase Your Vertical and Learn How To Dunk in 4 Weeks

Do you need just a couple more inches to be able to dunk? Then try the vertical leap workout that I have below. If you are willing to put in some SERIOUS HARD WORK over the next 4 weeks I am confident that you will gain those inches you need and learn how to dunk. If you follow this program you should easily gain 5 to 6 inches on your vertical jump.

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.

There are three major muscle groups that we need to focus on to get you dunking in 4 weeks or less. These muscle groups are the hamstrings, quads, and calves. The exercises I have in this workout will target these muscles and improve your vertical leap. However, the strength workout is only one part of the routine. It is important that we do some plyometric training as well to get the best results.

The Strength Workout: – With this routine we are going to do 3 sets of 8 with each exercise. Doing more reps will not give you the results you want because you will be training your vertical endurance rather than your explosion. This routine should be done 3 times per week and not on consecutive days.

Squats

Lunges

Good Mornings

Hamstring Raises

Dead Lifts

These exercises are very common so I am not going to explain how to perform them. However, if there is one that you are not familiar with then do an internet search for it to learn how to do it properly.

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

Improve Your Jumping Technique:

Improving your jumping technique just might give you the extra height you need to learn how to dunk. It’s an area that most people neglect and they are not jumping to their full potential.

I have created a page to help others learn how to improve their jumping form. Check it out by clicking on the “How To Dunk” link I have below. If you implement the strategies I have for improving your jumping technique, you can IMMEDIATELY improve your vertical by 2 to 4 inches. Not bad considering you haven’t even begun the strength program yet. So don’t forget to visit that page.

If you do this workout routine and practice your jumping technique CONSISTENTLY you will definitely improve your vertical and learn how to dunk. I hope you enjoyed the info, now get to work

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If you would like more information on how to dunk and the best exercises to help you improve your vertical jump then visit www.40inchvertical.net and start jumping higher TODAY!!