Slow-Motion Squats – Involves standing with your feet shoulder width apart. From this position slowly lower down until you are in a deep squat making sure your heels are flat on the ground. Hold for 2 seconds before slowly rising back to the starting position. The descent and rise should each take 4 seconds to complete. Throughout the entire exercise make sure to keep your head up and your back straight.
“When most people first start trying to dunk, it’s usually off one leg,” says Jones. “You’re banking on your speed, so this means you want to have a running start to gain momentum. If you want to dunk off two, that requires more athletic ability, more coordination, and using the power dribble to gain momentum. If you have a nice set of calves and a big butt, this might be the way to go.”
“Put in the work. It’s muscle memory, first and foremost. Training­wise, people say, ‘You gotta do this, you gotta do that.’ I didn’t believe in that. I never worked on my legs in high school or middle school. I would just go through this routine over and over and over, visualizing that day when you dunk on the court. And then you live in that moment.”
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I just turned 14 year old 5''10-5''11 8th grade 160-70 poundsand i''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up. Can anyone help me?
By emphasizing certain muscles in your legs, you can train your body for the force needed to leap high. Increasing your vertical jump will improve your rebounding, blocking, dunking, and make you an all-around better basketball player. Here are a few of CoachUp’s favorite exercises for improving your leg strength and vertical jump. If you ever need extra motivation to get through these exercises on a daily basis, just re-watch these gifs and focus up!
I followed the Jump Attack program to the letter, and my training in December, January and February looked and felt nothing like what had preceded it. I spent a month doing those nonsensical lunge holds (and squat holds, push-up holds, chin-up holds). I trusted those holds, and the tendon-testing leg workouts that lasted 2 ½ hours and left me tasting my own broken down muscle in my mouth. I trusted all of it because I was living in that moment, as Carter put it, when the hammering of Carter’s “muscle memory” into my body finally would bear fruit and I’d pitch the ball downward into a 10-foot hoop like a cafeteria customer dunking a roll in coffee.
Stand on the bottom step of a flight of stairs holding the railing on either side. Place the balls of your feet on the stair with your heels hanging off the edge. Slowly raise your heels as high as you can, and hold for two seconds. Slowly lower your heels below your toe level, and hold for two seconds. Repeat calf raises exercise 20 times for three sets with a 1-minute break between each set.
Writer Antonio Passolini (formerly "Johnny Jump-Up" in his Greg Dark days) borrows several elements of science fiction cyber classics such as BLADE RUNNER and STARGATE with an experimental project at the asylum ironically referred to as Mindgate. Employing intentionally impenetrable mumbo jumbo, Dr Hellstrom has created a doorway into the mind's realm as if it were a separate world running parallel to the physical one our bodies inhabit. The f/x when Mangrove and her henchmen (Decker again and Peter North) pass from one world to another are impressive, matching the big budget blockbuster original every step of the way.
A great summary of what it takes to improve vertical jumping ability Joe. There is definitely an art and science to optimizing vertical jump height. I actually just completed a huge post on the topic of How To Jump Higher which your readers may find complements this post nicely. It is a long read (12000+ words) but for those of your readers who want to learn more about the art of jumping they may find it helpful. Keep up the great work!
Before takeoff, or at the onset of the jump, the ball is brought to the abdomen and then the windmill motion is started by moving the ball below the waist according to the length of the player's fully extended arm. Then following the rotation of the outstretch arm, the ball is moved in a circular motion, typically moving from the front towards the back, and then slammed through the rim (from the profile view of a player facing the basket, the windmill motion most generally appears clockwise). Although, due to momentum, many players are unable to palm the ball through the entire windmill motion, the dunk is often completed with one-hand as centripetal force allows the player to guide the ball with only their dunking hand. In some instances sticky resins or powders may be applied to the palm, these are thought to improve grip and prevent loss of possession.[11] Amongst players, subtle variations in the direction of the windmill depend on bodily orientation at takeoff and also jumping style (one-foot or two-feet) in relation to dominant hand.
In the past, it has been possible for players to dunk a basketball and pull the rim down so hard that the glass backboard shatters, either around the rim itself or, at times, shattering the entire backboard, or the entire goal standard fails. Reinforced backboards and breakaway rims have minimized this at the college and professional levels, but it still happens at lower levels.

Sets/Reps: For general strength and lower-body development, Benguche recommends 3–6 sets of 3–8 reps with moderate loading—70%–85% of your one-rep max (1RM). For developing more speed and power, he recommends lighter loads (55%–70% of 1RM) for 3–6 sets of 2–5 reps. Squats performed with light weights but done so explosively that your feet leave the floor when you come up are called jump squats (see “Progressions” below).
Even so, the back squat does differ in important ways from the vertical jump. Primarily, it involves a much greater trunk extension turning force, because of the barbell weight on the upper back, and this likely contributes to the more hip-dominant nature of the squat over the vertical jump. Secondly, it is often performed to a deeper depth, which can alter the relative contribution of each of the hip extensors to the movement, because of their different leverages at each joint angle. And thirdly, it only involves accelerating up to midway through the movement, while the vertical jump involves accelerating right up until take-off. This also affects the relative contribution of the hip extensors, as force production will be required in the jump even when the hip is nearly fully extended, while this is unnecessary in the squat.
I just turned 14 year old 5''10-5''11 8th grade 160-70 poundsand i''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up. Can anyone help me?
Using only a lifting (concentric) phase for strength training exercises could also be more effective for improving vertical jump height than traditional, stretch-shortening cycle exercises under load, for two reasons. Firstly, using only a lifting phase involves faster rate of force development through higher rate coding, and this may increase high-velocity strength more over the long-term. Secondly, doing stretch-shortening cycle exercises under load *might* cause the tendons to increase stiffness to a greater extent. This would make the muscle lengthen more in the countermovement phase of a jump, and thereby reduce muscle force for a given countermovement depth.
After a one-week recovery period in January following Phase 1 of Jump Attack, Phase 2 brought an increase in intensity and time investment. This was the last stop before Phase 3, the wilderness where those attack depth jumps lived. (Attack depth jumps: Rest on your knees in front of a box; explode to your feet without using your hands; immediately jump onto the box; immediately jump as high as you can off the box, landing on the balls of your feet. Repeat. Many times. No blacking out allowed.) Phase 3 brought dramatic increases in both explosiveness and hip flexibility, two critical ingredients that I started to feel working in tandem. I emerged both confident and in dire need of another one-week recovery period, which I spent playing with our kids, watching dunk videos and mouthing the syllable Ow. Once healed, in early March, I returned to the rims with a friend whom I’d asked to toss lobs to me. There would be no more lifting. (After Jump Attack, what else could there possibly be?) From here on, I just jumped and recovered, jumped and recovered, attacking this tiny window of three or four weeks before my time away from the gym began to sap my strength. It would be over at that point, all over, whether I wanted it to be or not.
Finally, to make things even more complicated, it is likely that the roles of the lower body muscles may differ according to if: (1) the jump is maximal or sub-maximal, (2) long-term training has occurred, and (3) the individual has a “hip-dominant” or a “knee-dominant” technique. Indeed, the vertical jump is more dependent upon the hip extensors in maximal jumps, compared to in sub-maximal ones. And after long-term jumping training, the increase in the amount of work done in the jump by the hip extensors is related to the increase in height, while the increase in the amount of work done by the knee extensors is not.
I'm 33 yrs old, turning 34 in a month. I stand 5'7" and weigh 155 lbs. I used to touch the rim with both hands but now I can only touch the back board... I almost came close to dunking, but that was when I was 22 years old. I still dream of dunking one in...but I think the exercises that I used to do...don't seem to work anymore... Is it still possible for me to dunk even at this age?
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I thought I needed a rim. But what I found I really needed was a constellation of them. Having choices would prove useful because of the daytime obstacles, like elementary school PE students and our own kids’ after-school activities; and nighttime obstacles, like chain-link and padlocks, that I encountered. My training windows were narrow, so I learned to employ these outdoor rims strategically, the way the skateboarders in Dogtown and Z-Boys timed their secret sessions at drained swimming pools. The six or seven courts nearest our house featured rims that measured anywhere between 9 feet and 10' 2", a variance that allowed for different kinds of practice. The blisters and flayed calluses that soon bloodied my hands instructed me in the value of breakaway rims—the less rust the better. Because a Snap Back wasn’t always available, local residents may have spotted a sweaty forty­something man rubbing Vaseline on his hands in the corner of their child’s favorite playground last year. Sometimes he wore a weight vest that made him look like a jihadist. What I’m saying is, Thanks for not calling the cops.
During the 1940s and 1950s, 7-foot center and Olympic gold medalist Bob Kurland was dunking regularly during games.[7] Yet defenders viewed the execution of a slam dunk as a personal affront that deserved retribution; thus defenders often intimidated offensive players and thwarted the move. Satch Sanders, a career Boston Celtic from 1960 to 1973, said:
When I was growing up, basketball was big in my neighborhood. Everyone wanted to be able to dunk on a regulation 10-foot high basket and, thus, everyone focused on improving their vertical jump. The progression usually went a little something like this: touch the rim, grab the rim, hang on the rim, dunk with a volleyball and, finally, dunk with a basketball!
But you know what? Because these help with your jumping, you will become an amazing rebounder, blocker, and, well, dunker! In 2016, according to MaxPreps, I was 14 in the country in average blocks per game (National Basketball (2016-17) Blocks Stat Leaders, I’m 14th ;P). I had two triple-doubles. No, not points, rebounds, and assists, but points, rebounds, and BLOCKS.
Thank you very much for your sharing this information. I am excited to start working on your recommendations immediately. The information seems very clear and easy to follow. I like the available links, and the fact that I can use this product on my Kindle, although I am used my PC to view. The book is brief and not full of wordy marketing fluffy verbiage.
Sports scientist are able to measure these ground reaction forces with a technology called force plates. These plates record the exact forces occurring during a vertical jump (or any other movement) and allow you to see how quickly athletes can produce forces, how large these forces are, and to expose potential imbalances between the left and right leg.
My wife of 11 years, who isn’t a sports fan, knit her brow in confusion and nodded when I raised this idea for the first time. She wanted to care but could not muster the attention span, for she had given birth just three weeks earlier to our third daughter. I would be needed at home in the coming weeks—a reasonable expectation. Although I look back today with pride at how I balanced that responsibility with the time-consuming­ and far less important dedication to dunking, I knew at the time that I would miss a lot of family dinners, bath times and diaper changes so that I could ride my bike to the gym or to local playgrounds, with no guarantee that I would reach my goal, or even come close.

Use a smaller ball. It's much easier, when you're first starting out, to try dunking with a smaller ball. You'll be able to palm it more easily and control your approach, making the maneuver more satisfying and your practice closer to the real thing. Continue dribbling and shooting exercises with the appropriate-sized ball so you're not getting too used to the "wrong" size, but keep a small ball around for your sick dunks.[1]


I paid a lot of money for a vertical leap training system in the past that was a total scam. The red flags were everywhere, but I overlooked them because I was so eager to train and get results. That's why I was tentative when I first found out about TTS and Coach Cascio. Not wanting to be ripped off again, I decided to thouroughly look through his website. I was surprised to see that he actually communicated with customers via social media and actually shared useful information and excercises for free with email, Youtube, and now this book. This honest approach made me feel confortable and so I decided to give his program a shot. Thanks a lot for working hard for us, Jack.
All data were analyzed according to the intention-to-treat principle. Differences in the primary outcome were analyzed with the use of an unadjusted chi-square test. Results are presented as absolute and relative risks and 95% confidence intervals. Kaplan–Meier curves for estimated survival were compared with the use of a log-rank test. A Cox proportional-hazards regression model was used to evaluate the influence of potential confounding factors on the outcome (factors were selected if the P value in the univariate analysis was <0.20).
Asher Price, a reporter at the Austin American-Statesman, spent a year of his life trying to find out and chronicled his quest to jam on a regulation hoop in the book The Year of the Dunk, which comes out in May. Price, who played coy about whether he was able to achieve his goal, spoke to Science of Us about what a rec leaguer would need to do to fly like a pro. (Spoiler: lots of squats and alley-oop attempts.)

i am a basketball player! i''m interest in dunk, but my height is 165cm then it made me more diffidult to do it!i was spent 2 years to training jumping,finally i''m able to touch the rim!my problem is the training cant help me jump further! In here, i would like to ask for any method that can help me to achieve my goal which i can do a perfect slam dunk.

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I paid a lot of money for a vertical leap training system in the past that was a total scam. The red flags were everywhere, but I overlooked them because I was so eager to train and get results. That's why I was tentative when I first found out about TTS and Coach Cascio. Not wanting to be ripped off again, I decided to thouroughly look through his website. I was surprised to see that he actually communicated with customers via social media and actually shared useful information and excercises for free with email, Youtube, and now this book. This honest approach made me feel confortable and so I decided to give his program a shot. Thanks a lot for working hard for us, Jack.
Typically, struts consists of a coil spring to support the vehicle's weight, a strut housing to provide rigid structural support for the assembly, and a damping unit within the strut housing to control spring and suspension movement. The bottom of the strut body attaches to the steering knuckle, which in turn connects to a lower control arm through a lower ball joint.
A common, low-tech plyometrics method is performing box jumps, where the athlete jumps repeatedly from the floor to the top of the box and back again. By concentrating on the mechanics of the jump, directing propulsion from the balls of the feet and thrusting with an explosive extension of the legs, the ability of the athlete to land lightly and immediately return to the floor enhances motor control over the movement.
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