Vertical Leap

Is there any quick way to increase your vertical leap. Back squats have not been cutting it for me. I want to be able to dunk a basketball, but I am not getting anywhere on my vertical. I have a really high metabolism and I am fairly skinny at 165. Any suggestions?

 

What worked for me was every time I went to the gym I just worked on legs. Specifically squats, leg press, etc.

 

I'd go with tuck jumps. You need to train the explosiveness no just in your legs, but in your core as well so you can lift up your lower body as high as possible.

 

I am 173 cm and weigh around 70 kg. Few years ago, or make that 7 , I was able to touch the rim. I could not dunk but I never actually played basketball. I started with a training routine to help my knees that were very weak and I just wanted my ligaments to be stronger. The program I am referring to is said to have been used in NBA camps to boos up you leap. It is called Air alert. Then it was Air Alert 2, and now I guess it is 4 or even 5. I can vouch for the benefits and you should just try it out. Nothing to lose really.

 

What I would do back in the day when I played a lot of basketball when I was stationed in the military was something I called the couch exercise. I very much doubt that was the real name for it but that's what I called it. What I would do is I would take the cushions off of the couch and set them aside so you had the firm outlining edge of the couch exposed. After that -- I would step up straight on it making sure I had my balance and do calf-raises. Now -- I realize you could do calf raises pretty much anywhere; however, I always like doing it there because it was harder and more of a challenge to keep your balance. If you are employing a balancing act into it was well, it can help your game even more. Hope this helps.

 

quite a bit about dunking is genetics, if you have a 21 inch vert, youre almost certainly never going to have a 33 inch. Some people are more explosive based on their muscle fiber distribution. However, getting your squat over 500 and your deadlift over 550 will do quite a bit to help your jumping. Also just practicing jumping many times a day can help.