HOW TO DUNK A BASKETBALL IN 4 WEEKS
Do you need just a couple more inches to be able to dunk? Then try the vertical leap workout that I have below. If you are willing to put in some SERIOUS HARD WORK over the next 4 weeks I am confident that you will gain those inches you need and learn how to dunk. If you follow this program you should easily gain 5 to 6 inches on your vertical jump.
When it comes down to it, in order to increase your vertical jump you have to improve your EXPLOSIVE POWER. The best way to accomplish this is to lift with VERY HEAVY weights. When performing each exercise we should not be able to do more than 8 reps per set. If you can lift more than this, then you need to increase the weight.
The main muscles involved when performing a jumping motion are the hamstrings, quads and calves. So these are the muscles that we are going strengthen in order to get you dunking in 4 weeks or less. The exercises below are the best exercises you can do to improve your vertical leap. It is important to not only do strength exercises but also use a combination of speed exercises as well.
The Strength workout: (Do 3 Sets of 8 reps with VERY HEAVY weight.) Do not do a bunch of reps. You will feel a burn but doing a bunch of reps defeats our purpose. That will increase your vertical endurance and not your explosion. Do this 3 times a week.
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 second workout we have is the Plyometric Workout. You should do this workout twice a week on your off days.
Run 50 or 100 yard sprints – 3 sets
Jump Rope – Do 1 minute drills
Knee Highs
Depth Jumps
Focus On Your Jumping Technique First
Improving your jumping technique just might give you the extra height you need to learn how to dunk. It’s an area that most people neglect and they are not jumping to their full potential.
I have created a squidoo lens dedicated specifically to improving your jumping form. You can view the lens through the Learn How To Dunk link below. If you practice the techniques I have listed on that lens you can increase your vertical jump anywhere from 3 to 6 inches. That is pretty impressive considering you haven’t even implemented any workout routines yet. So head over there and check it out.
By performing this workout and practicing the proper jumping form CONSITENTLY over the next 4 weeks, I am certain you will increase your vertical leap and learn how to dunk. I hope you liked this information, now let’s get started 
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For more information on how to dunk and the best exercises to help you increase your vertical leap then head over to www.40inchvertical.net and start jumping higher TODAY!!
Most of you know, increasing your vertical is easier said than done and have tried to do it on your own. I've come to the conclusion that there are 4 reasons why people fail to increase vertical explosion: lack of knowledge of correct principles, they don't use correct practices and techniques, lack of discipline, and a lack of nutrition. You may be wondering, "How fast can I start improving my vertical?" The answer is a resounding, in 2 weeks or less! and it's all found in The Jump Manual, click here to check it out!
Not sure if it will work for you? Check out The Jump Manual where you can find all the information you will ever need so that you can determine if it's right for you, and see the 100% verifiable testimonials of real athletes who have gained 10-25 inches from this program! To make this a no-brainer for you, a 60-day 100% Money-Back Guarantee is in place so you can test it out and if it doesn't work, then get all of your money back.
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I have a question I have a lot of muscle on my calfs and thighs but I still cant dunk yet. I want to know if its something wrong with my steps or something. I can jump high when I’m in a game but I cant when I try to dunk. I have done calf raises and squats and I jump rope everyday but I cant dunk though. What do I have to do to improve my techniques?
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ioventures Reply:
February 4th, 2010 at 2:12 pm
There are several things you can do. One of the most helpful is plyometrics, which can not only help your jumping, but it increases your strength, balance, and agility.
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