Twenty minutes of plyometric training, including broad jumps, one-foot jumps, box jumps, depth jumps (jumping off a bench, and immediately springing off the floor), and full squat jumps.
What muscles help with dunking?
These are some things Andrew and I worked on that can strengthen your body and improve your chances of dunking.
- Hamstrings and Glutes.
- Core and Low Back.
- Single-Leg Strength.
- Knee Jumps.
How can I increase my dunking ability?
Keep your back straight and knees above your toes, then once you squat all the way down, leap straight up into the air. This exercise actively works out all the muscles you use when jumping in a basketball game. Go for as long as you can, even past the burn! The harder you work now, the better you’ll dunk later.
What helps with dunking?
With a Ball
If you’re on the verge of dunking, being able to palm a normal basketball will help immensely. If your hands aren’t big enough, you can go up holding the ball over your hand like a waiter holding a plate of food. Take care of it–the rock often gets away from players mid-jump, making the attempt worthless.
What muscles make you jump higher?
Your quads and hamstrings are your primary thrusters. But if you want to jump higher, it’s equally important to awaken and strengthen assisting muscles—your calves, the muscles around your hips, and your glutes.
How can I dunk in 3 weeks?
Here’s their routine: Complete 40 jump squats 3 days a week, resting for 3 seconds between each rep. In week 2, increase to 70 jump squats. During the third week, add 5 pounds of weight and continue to complete 70 reps. (Disclaimer: The high reps in this routine aren’t good for men with knee issues.)