HOW TO DUNK WITHIN TWO WEEKS NO MATTER YOUR HEIGHT USING NBA TRAINING SECRETS

HOW DO YOU INCREASE YOUR VERTICAL JUMP?

Improving Your Vertical Jump
Our training exercises will enable you to raise your vertical jump by at least 0.5-1.5 inches every week you exercise our routine. Countless athletes have asked us how to jump higher, how to improve their dunking techniques, and ways to become more effective at rebounding. They've all used the same advice you're going to learn to add 10-15 inches to your vertical jump while preventing injury and enhancing court agility. The exercises we will show you are the quickest way to increase your vertical jump height for Basketball. Begin with a proven workout routine - There's a lot of info out there on this topic, therefore it's important to find and use just what's been shown to work. 
 

A Proven Training Program Made For Winners
If you have been struggling to raise your vertical jump height and you do not want to waste any more time, I suggest utilizing a proven method. A proven technique is to find access to a trained pro who teaches pro athletes how to boost their dunking technique and vertical jump for a living. Now, you won't have to invest $50-100 per hour on a coach. You can get access to successful trainers online for a fraction of the price. Regardless you can still greatly increase your vertical jump on your own with the method below. In addition to the exercises I'm supplying below, you will also need some alternative support. In the end, only competition breeds excellence.

I personally recommend Vert Shock's program as they are the only proven 3 step training program that guarantees 9-15+ inches on your vertical jump within 8 weeks.

I recently received an email from a buddy explaining his journey to successfully dunking through Vert Shock's program his email read:

"I googled vertical jump programs and spent well over $200 trying to achieve my childhood dream of dunking successfully in a game and none worked!

For some reason, I googled California colleges and came across UC Irvine and Adam Folker's workouts. I said it never hurts to try, so I bought the training program, after 1 week my vertical increased 4 inches and I could dunk 1 handed. After 4 weeks I gained almost 7 inches and could barely dunk 2 hands.

After finishing the Vert Shock Program I gained 12 inches and am dunking in-game with 2 hands. Thanks to Adam and Folker's system I achieved my dream."

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BTW there's an insane dunk video on that page that'll blow your mind.

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Measuring Your Jump

So what's the fastest way to reach that rim? You cannot improve what you cannot measure. Step one to jumping higher is measuring your beginning point so you can keep a record of your progress and see whether your exercise regime is actually working. To do that you'll need a ladder and something to mark with such as a marker pen or chalk. Find a rod tall enough beyond your greatest jump reach. Stand next to the pole and stretch your arm as high as you are able to, then ask a  friend mark it for you or mark it yourself. 

This is your standing reach. Now leap as high as you are able to from the standing point and ask your friend watch where you reach to avoid pointless confusion. Try leaping several times to get an average jumping reach. Measure the maximum jump height and subtract your standing reach from it. This is your beginning vertical jump reach. 

The Exercises

Learn Exercises That Increase Jump Takeoff Speed - The following is a set of workout routines you may include in your routine to enhance the explosiveness of your own vertical jump. 

1. Depth Jump

A Depth Jump is a common technique to increase vertical jump performance. This exercise, performed by jumping off a surface at roughly your vertical jump limit, then immediately jumping up again as soon as your feet touch the ground, trains your body to maintain and use elastic energy to propel yourself quickly and with power.

To do a proper Depth Jump, stand on a firm surface between 1 and 2 feet tall. Step off with one foot, land with your knees bent slightly and jump back up immediately. Perform 1 or 2 sets of 5 to 8 reps, depending on your strength and experience.

2. Jump squats

Jump Squats use your body weight for resistance training and to build muscle memory for launching your body from a bent position. They can also be used as a strength training exercise with the addition of weights, which will train your legs to power you up. Perform a regular Squat with proper technique, including keeping your knees over your toes and your back straight. Once you are low to the ground, jump as high as possible. Repeat 5 or 6 reps over 1 or 2 sets. This workout is taken directly from Vert Shocks program and is one of the most efficient exercises to practice. Jump Squats should help you develop the critical technique of explosive movement, which combines power and speed to unleash force at a shockingly intense rate.

3. Bulgarian Split Squats

The Bulgarian Split Squat allows you to practice strength and balance simultaneously, which is important for launching yourself into the air with correct form. The exercise can be done with weights, or your body weight for resistance.

Stand in front of a bench with one foot on it. Hold dumbbells in either hand and descend until your knee nearly touches the floor. Push yourself back up to a standing position.

Repeat 6 to 8 reps over 2 to 3 sets for both legs.

Your jump is a powerful weapon on the court. Practice and train it by developing your strength, your speed and your ability to combine the two in explosive force.

4. Repetitive Jumping

For this exercise find a wall and leap as high as you can 10 times in a row. Do this exercise every other day for 10 min to practice your vertical leap and get a feeling for the movement itself. This exercise will also allow you to find your jumping method and help you improve based on your personal technique.

5. Jump Rope

Jumping rope strengthens the muscles you need to execute a vertical leap and helps improve your dunking abilities. Jump on a firm surface, such as hardwood floor, where there’ll be plenty of room over your head for the rope. Jump for ten minutes per day. If you can’t do it all at once, you can break it up into two to three minute jumping segments, broken up by resting periods and/or other exercises.

Frequency

Perform the exercises every other day to give your body a days rest in-between workouts. This means that on week one you’ll be training 4 times a week, week two you’ll be training 3 times per week, and on week three you’ll be training 4 times per week. That ends up being 11 workouts per phase for a total of 33 workouts. You need to give your muscles time to fully repair in order to grow stronger and more explosive. If you feel like you are overworking your muscles it is important to take an extra day off as overworked muscles lead to injury. Soreness in the legs, however, is a good sign you are putting in the work you need to reach that rim.

Consistently putting in the time, work, and energy into these exercises is the true key to improving your vertical jump. If you don't think you will be able to stay on top of these exercises Vert Shocks program offers a FREE workout calendar with their program to keep you on track.

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