Learn to Dunk

In basketball then there are two leagues of people – one who can dunk the ball and one who cannot. Though you might think it is just the game of height but this is not the case at all. Of course being tall helps but an average height man can also learn to dunk. This is easily done by increasing your vertical leap. Now, there are lots of ways to improve your jump and learn to dunk but not all are equally efficient. I have gathered some tricks and tips that will help you to make your jump over 30 inches within 9 months.

First of all you should perform warm up exercises. Trying to improve your body muscles without doing any warm up exercise is said to be a bad idea and can easily result to strains and other problems. A basic dunking exercise is the squat with weight. While standing, try to bend your knees with your rear straight. Go down slowly and then slowly come back. Performing this exercise is a key to improve quad muscles power and volume. Begin without applying weights and raise difficulty level by increasing the number of repetitions. People with good jumping strength can easily perform 100+ such squats.

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If you hold some weight like barbell or dumbbell, hold it at the back of your head, in perpendicular line with your spine. You should separate weight training programs from speed days. Many researchers have shown that combining these exercises is really bad for health.

Try to use jumping rope. It is said to be the basic plyometric exercise and one of the best techniques to increase the power and explosiveness of your legs.

It is true that you can’t do plyometrics or squats all the time because your legs can just do so much until they become tired. Calf exercises are also considered as best workouts to learn how to dunk a ball. It is not only the upper leg muscles that tell your full jump height. Strong calves can add some more inches that may be missing for dunking a basketball. Learning to strengthen your legs is a long way in the battle when you learn to dunk fast.

The basic calf exercise is known as toe raises: stand straight, raise on your toes, move down and repeat this process 50-100 times. When your calf muscles have a burning sensation, it is time to take some rest. A somewhat good variation is: try to stand on some horizontal ledge with the help of your toes and front part of the foot. Hold yourself for some time with your hands. Move down with your heels about 30-32 degrees beneath the ledge, then push up until you are on your toes. Repeat this as many times as you can. Again, key is steady and slow. Do not try to pump up and down. It may be simple and easier but the effect is almost the same. Do not try to overwork your leg muscles. Our body muscles can grow best if subjected to some cycle-wise load: a heavy exercise, then a day of relax or just light exercise.

These exercises are just the tip of the iceberg in terms of what you can achieve. I recommend a 60 day risk free trial of the Jump Manual. You’re guaranteed to jump 10″ higher in 2 weeks if you follow the program. Go for it -beat your competition - NOW