How to Jump Higher and Pull-Off a Dunk in Basketball

The ability to dunk offers many advantages; it gives a competitive edge over your opponents

,it strengthens your overall chance of being recruited, and it is by far one of the coolest stunts one can pull. Regularily exercising the muscle groups involved in dunking is the fastest, and safest, way to jumping higher. If you want to jump higher in order to dunk, then follow the exercises outlined in this article.

Exercise #1 - Sprinting.

The two crucial dunking components, speed and power are built by sprinting. Sprinting, along with the combination of a diet high in calories, can benefit you in many ways to increase your verticle jump height. It has been proven that sprinting using 'High Intensity Training, or HIIT' burns more calories than a regular half hour long jogging session. A HIIT session consists of 15 seconds of sprinting as fast as you can, alternated with 15 seconds of walking, with repetitions of 8 to 16 times in total. This unbelievably quick 4 to 8 minute workout will kickstart your metabolism like never before.

Exercise #2- Lunges

You can get stronger quadriceps, gluteals, hamstrings, semitendinosus, semimembranosus, and the biceps femoris by doing leg lunges. The height of your jump and your explosiveness will be increased greatly with the strengthening of these muscles.

Exercise #3 - Calf Raises

The muscles of the soleus, posterior thibialis, and the gastrocnemius are worked out by calf raises. Working out these muscles should improve your launch stability and smoothen your landing.

Exercise #4 - Skipping

Using a jump rope is not only a very useful warm-up exercise it also improves your reflexes and coordination. Your stability is reinforced, along with the minimizaton of injury risks, if prior to the performance of any of these exercises, you skip for five minutes.

Be careful not to work your muscles too hard, muscles grow during rest.

How to Jump Higher and Pull-Off a Dunk in Basketball

By: jose7vecsa

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