THE RIGGING LOCKER

How to increase my vertical so i can dunk?

Im 5’6″ and am 15 yrs old (late bloomer) and can get the padding of the backboard, im not sure how high that is. What i want to know, is what exercises i should do to be able to get enough leap to dunk. I don’t to buy anything expensive (maybe dumbells or jump ropes or something if needed) and only get access to the gym twice a week.

I too am 15 y.o. and am also 5’6″. I also am trying to dunk also. Listen, if you can touch the backboard, you are already in incredible shape. I can barely reach the net. Assuming your arm length is relatively normal, both our standing reaches should be the same which is about 7″2″. This means that if you are able to touch the board, then your jump should be at least 30 inches. We actually need 42 inches to dunk. Here’s how I figured it out. I found a formula that lets one know how high he or she has to jump in order to dunk on a rim of a given height. I will insert our information as an example

120-((((5*12)+6)*1.3)-7

What is being calculated is our standing reach (height multiplied by 1.3) subtracted by the length of our hand (I call it the standing dunk height) and taking the difference between that and a standard 10 foot rim in inches (120)

This determines our necessary jump of 41.2 inches.

Like I said if you can jump 30+ inches, you’re already in great shape. You will get taller, which means your hand and muscles will get bigger and stronger which means that it will be much easier to dunk.

Now your question is “What excersizes?” There are, in fact, many that you can do right in your own home. A difficult (at first), but effective one is the “star.” You start flat on your feet together, but crouched down, like you’re a frog. Then, with your hand by your feet, You jump up into the shape of a star as high as you can. Again, this is a difficult one at first so only about 10 per set are recommended at first. Another is the old fashioned “Max-Out” Excersize in that everytime you jump, you jump your highest. Believe me, little by little, it will increase but only if you keep pushing yourself. when you’re in the gym, focus on working your leg muscles more than anything.

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