How to Dunk Exercises

If you are trying to boost your vertical leap and learn how to dunk, there are two muscles in particular you will need to be aware of; quadriceps and calves. Of course, you can benefit from increasing the strength and flexibility in all of your leg muscles, but those two muscles in particular will give you the strength and power needed to lift you out of the gym.

There are a number of stretches, exercises, jumps and lifts you can make in order to develop these two muscles. Keep in mind you want to build strength and speed in order to increase your vertical leap. Too much muscle can actually slow you down and decrease your vertical leap which is why it is important that you throw some quickness drills in as well.

To start, lets go over some of the exercises and lifts you can include in your "How To Dunk" Training workouts for each muscle. Squats and lunges are excellent as both exercises will work out each of the two muscles along with other muscles in your leg as well. If you are not a member of a gym and have access to machines, wall sits can get the job done pretty well. Just lean with your back against the wall and squat down to a 90 degree angle. Hold that position for as long as you can and you will feel the burn.

For calves in particular, calf raises and lifts are always pretty effective. Stand on a stair with your heels hanging over the edge and lift up with your toes. Next lower back down and rise back up with your toes again. You can repeat this as many times as you would like for this exercise.

As soon as you begin to build strength and muscle in your leg muscles, next you want to increase your quickness and speed. There are several ways to improve your speed while working out the quads and calve muscles.

The first exercise to consider is simply running the 40 yard dash. This is a short sprint and will help improve your overall quickness, speed, and agility. For the next exercise, get a ladder that is able to be used for working out and do different drills running through the ladder and side to side.

The last exercise to enhance and increase your speed are box jumps. Get a box that is around 2 to 3 feet high depending on how tall you are. What you want to do is jump up onto the box and land softly. Then, jump back down and back up as quickly as possible to help speed up your "How To Dunk" Training.

When it comes to getting the best results from your "How To Dunk" Training workouts, you need to focus on these two muscles and facets. As long as you work out your quads and calves while increasing strength and quickness, you will be well on your way to adding inches to your vertical leap and dunking like crazy.



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