You may know Sebastian Telfair from the documentary “Through the Fire”. Then you know the 23-year old guard can play. You know he’s got some mad handles. But did you know the 5’11” guy can dunk? I can’t remember him dunking in the NBA, but there is a video on YouTube showing him dunking in high school.
Actually, you don’t need to be tall to dunk! Former NBA player Spud Webb, standing at 5’9”, won the NBA Slam Dunk Contest in 1986. And what about “KryptoNate” Robinson (5’9”), the 2-time NBA Slam Dunk Champion? His dunk over the 6’11” Dwight Howard in the 2009 NBA Slam Dunk Contest was simply amazing! So, it can be done – you can dunk even if you are under 6 feet!
But how can you improve your vertical jump?
1) Work on your overall fitness. Lose the extra pounds (or, if you are already in a good shape, try to reduce your body fat).
2) Use the Jumping Rope. It gives you explosiveness and calf strength.
3) Try calf raises and squats, as they train the most important muscle groups in the jumping process. (max. 1 set of 8 reps 2 times/ week).
After 4 weeks your legs should be prepared for a concrete vertical program.
But jumping is not only about strength, but quickness! Here is what you can do to improve in this area:
1) Sprints
2) Quick Jumps (for example rim jumps)
3) Plyometric exercises
P.S. Don’t forget to stretch before and after your workout. It not only prevents injuries but also keeps your muscles flexible – a huge point in the vertical jump!