Training to Dunk
How to increase your vertical jump and get above the rim
Every young basketball player grows up dreaming to one day have the ability to dunk a basketball. One way to work at accomplishing your goal is to perform training exercises that will increase your vertical jump. Obviously this would solve everything, all you need to be able to do is jump higher, right? SiP.com is here to tell you how you can change your workouts into results that will bring you closer to your dream of dunking a basketball.
The first way to increase your vertical jump is in the weight room. Seems pretty obvious right? Well, it can be if you know what you are doing, and we are here to inform you of exactly what to do.
Your objective in weight training to get an increase of your vertical jump is to gain strength and power in your legs. The four main exercises being performed to allow you to reach your goals are squats, lunges, leg press, and toe-raises (calf exercise). Now, I know what you are saying, I already do these exercises, and they don’t work for me. We know that, but you are not doing them correctly. Traditional weight lifting says that you should lift a reasonable amount of your maximum weight for about 12 reps per set. Forget that for this. You want to use about 85%-90% of your maximum weight for each exercise to perform about 4 reps per set. If you can do more than 4 reps, then you need to increase your weight. Doing an exercise with close to your maximum weight for a low amount of repetitions will help you build strength in your muscles more than doing the traditional style of workout.
Remember though, you always need to keep your weight that you are training as close as possible to your maximum weight. If not, you will only be hurting yourself by decreasing your speed of movement, which will not allow you to use the strength you have built in your muscles.
An alternative workout for an increase in your vertical jump is to implement the use of dynamic weight training into your routine. An example of a dynamic weight training exercise is the jump squat. Lighter loads are used in this style of training, and the movement is performed in an accelerated and explosive manner.
Lifts like power cleans, clean and jerk and the snatch are all dynamic weight training exercises that can benefit. To execute these movements successfully a great deal of speed is required. Improvements in dynamic weight training relate directly to improvements in power and increase vertical jump ability.
Remember to always consult with your coach, or strength coach if you have one, to make sure you are performing these exercises correctly, and to ensure you are not causing harm to yourselves.