Nov 11 2009
How To Dunk: Improve Your Vertical and Start Dunking In 4 Weeks
Are you a few inches from dunking but just can’t seem to throw it down? If so, then you are in the right spot because I can help you out. The workout that I have below can dramatically improve your vertical leap. In fact, if you really train HARD with this program I am confident that you can learn how to dunk in 4 weeks or less. You should gain a minimum of 5-6 inches on your vertical.
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
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 Plyometric Workout: You should do this workout routine twice a week. Do not do this the same days as your strength workout.
Run 3 sets of either 50 or 100 yard sprints
Jump Rope – Do 1 minute drills
Knee Highs
Depth Jumps
Focus On Your Jumping Technique First
An easy way to quickly improve your vertical leap is by focusing on your jumping form. This is an area that most people never give any thought to. However, implementing the proper jumping techniques can improve your vertical anywhere from 2-4 inches!
I have a website solely dedicated to teaching others how to improve their jumping form. Take a look at it by clicking on the “How To Dunk” link I have listed below. You can gain some inches on your vertical INSTANTLY by focusing on proper jumping form.
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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To get more information on how to dunk and the latest exercises to help you improve your vertical leap then head over to www.40inchvertical.net and start jumping higher TODAY!!
