What's the best dunk you have ever seen? Some will mention Vince Carter's Monster Slam over the 7'2 Frederic Weis at the 2000 Olympics, some will bring up the 720 slam by the AND1-player called Air Up There. However - some guys seem like they were born with mad hops:
"First time I touched a backboard, I was 12. I touched the rim when I was 13, and when I was 14, I finally could dunk." - Nate Robinson (2006 Slam Dunk Champion, 5 ft. 7 in., vertical leap: 43.5 inches)
Ok, Nate can jump, that is clear but don't give up too soon, you can increase your vertical jump dramatically - if you do the right exercises.
In case you didn't know: the skinny 5 ft. 10 in.- guy called The Professor from the And1 streetball squad who is well known for his outstanding ball handling actually can dunk! And right, he is white! So if you're able to touch the net right now, there is no doubt you can dunk soon!
Now, the first question is: how to start?
If you are a beginner, its important to start slowly. Overstraining your legs at the beginning can have fatal effects for the future. So concentrate on working on your vertical only 2 times a week the first 2 months. You can use basic exercises like calf raises, squats and the jump rope. It all works, dont worry. But dont exaggerate! You can find some efficient exercises here: http://www.howtodunk.org
If your legs are strong enough, you can try the following workout:
its a 4 days a week, 1 hour a day workout:
Lat Raise: 3 sets, 10 reps, 20 lbs.
Tricep Press: 3 sets, 10 reps, 80 lbs.
Lat Pull: 3 sets, 10 reps, 130 lbs.
Seated Row: 3 sets, 10 reps, 120 lbs.
Bent Fly: 3 sets, 10 reps, 40 lbs.
Curls: 3 sets, 10 reps, 20 lbs.
Leg Curl: 3 sets, 10 reps, 100 lbs.
Hack Squat: 3 sets, 10 reps, 300 lbs.
Calf Raises: 3 sets, 10 reps, 100 lbs.
Bench Press: 3 sets, 10 reps, 130 lbs.
Use less weight and more repetitions to avoid getting too bulky. If you want to get bigger, then go on heavier weights, lower reps. Actually its about trial and error, because you have to find out, which exercises work best for you.
You can also try some plyometrical exercises (extremely efficient exercises) to improve your vertical jump. Plyometrics work the eccentric contraction of a muscle and then follow it quickly with a concentric contraction. And thats exactly what basketball players looking to improve their vertical need (most strengthening exercises - where you use weight - work only the concentric contraction of a muscle). But you can't begin with plyometrics ! Prior to using such exercises, 3 months of basic vertical training are a must. Why? Because plyometrics are very intense in nature. Such exercises should only be performed at limited times, for example for 2 months only (only 1-2 times/ week). You will find some excellent exercises at howtodunk.org
You can also combine the plyometrical exercises with the some weightlifting moves like push press and hang clean.
p.s.
The Extra tip: Always warm up before the workout! Studies have also shown that warming up increases the speed of nerve impulses to muscles. The result: faster reaction times. This is one reason professional athletes spend more time warming up compared to many recreational athletes - they know it will prevent injuries and help them compete better.
