If you play basketball then there are two leagues of people – one who can dunk the ball and one who cannot. Though you might think it is just the game of height but this is not the case at all. Of course being tall helps but an average height man can also learn to dunk. Now, there are lots of ways to improve your jump and learn to dunk but not all are equally efficient. I have gathered some tricks and tips that will help you to make your jump over 30 inches within 9 months. First of all you should perform warm up exercises. Trying to improve your body muscles without doing any warm up exercise is said to be a bad idea and can easily result to strains and other problems. A basic dunking exercise is the squat with weight. While standing, try to bend your knees with your rear straight. Go down slowly and then slowly come back. Performing this exercise is a key to improve quad muscles power and volume. Begin without applying weights and raise difficulty level by increasing the number of repetitions. People with good jumping strength can easily perform 100+ such squats. If you hold some weight like barbell or dumbbell, hold it at the back of your head, in perpendicular line with your spine. You should separate weight training programs from speed days. Many researchers have shown that combining these exercises is really bad for health. It is said to be the basic plyometric exercise and one of the best techniques to increase the power and explosiveness of your legs. Learning to strengthen your legs is a long way in the battle when you learn to dunk fast.The basic calf exercise is known as toe raises: stand straight, raise on your toes, move down and repeat this process 50-100 times. A somewhat good variation is: try to stand on some horizontal ledge with the help of your toes and front part of the foot. Hold yourself for some time with your hands. Repeat this as many times as you can. Again, key is steady and slow. Do not try to pump up and down. Do not try to overwork your leg muscles. Our body muscles can grow best if subjected to some cycle-wise load: a heavy exercise, then a day of relax or just light exercise.You can learn to dunkin 2 weeks, even if you think you’re a shortie.
