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.

To gain those extra inches and improve your vertical jump you need to increase your EXPLOSIVE POWER. A strength program using VERY HEAVY weights is the best option. You should not be able to do more than 8 repetitions at a time. If you can do more than 8 reps then it is time to up the weight.

The main muscles involved when performing a jumping motion are the hamstrings, quads and calves. So these are the muscles that we are going strengthen in order to get you dunking in 4 weeks or less. The exercises below are the best exercises you can do to improve your vertical leap. It is important to not only do strength exercises but also use a combination of speed exercises as well.

The first workout we have is The Strength Workout. We are going to do this 3 times per week. Like I mentioned earlier we are not going to be doing a bunch of reps. We want to do 3 sets of 8 using VERY HEAVY weight. Here are the exercises:

Squats

Lunges

Good Mornings

Hamstring Raises

Dead Lifts

You probably recognize most, if not all, of these exercises since they are very common. I am not going to explain how to perform them. If there is an exercise that you are not familiar with then do a search for it on Google and you will easily be able to find more information about it.

The second workout we have is the Plyometric Workout. You should do this workout twice a week on your off days.

Run 3 sets of either 50 or 100 yard sprints

Jump Rope – Do 1 minute drills

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.

If you practice the techniques I have listed on that lens you can increase your vertical jump anywhere from 3 to 6 inches. That is pretty impressive considering you haven’t even implemented any workout routines yet. So head over there and check it out.

If you consistently use this workout and train really HARD for 4 weeks, I know for a fact that YOU WILL increase your vertical jump. I can say this because I personally increased my vertical from 31 to 43 inches over a 7 month period of time using a workout program just like this one. So, get to work, learn how to dunk, and start impressing your friends