subject: Increase Your Vertical Leap With These 4 Explosive Exercises [print this page] The ability to dunk offers many advantages; it gives you an advantage 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. Combined with a diet with a caloric surplus, sprinting can be one of the most beneficial ways of increasing your vertical 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. Your metabolism will soar through the roof and the best part is that this workout only takes 4 to 8 minutes.
Exercise #2- Lunges
The muscles of the hamstrings, the semimembranous, the biceps femoris, the semitendinosus, the gluteal muscles, and the quadriceps muscles are made stronger with leg lunges. Strengthening these muscles will increase your explosiveness and jump height enormously.
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
Jumping rope is a warm-up exercise that can be helpful, as it enhances your coordination and reflexes. 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.
Remember that it does no good to overtrain any muscle, as the growth of your muscles occur during rest.
