I want to improve my vertical....how?

I AM SO CLOSE TO DUNKING! just need a few more inches on the vert....what should I be doing? Squats?

Is your basketball hoop adjustable? Bring it down a few inches.

I read a good article on guys increasing their vert doing explosive squats with dumbells. Basically they were using 25lb dumbells, doing regular squats but instead of just standing up, they actually exploded from the bottom enough to go straight and get off the ground.

close stance squats and power snatches.

box jumps / weighted box jumps.

http://media.crossfit.com/cf-video/boxjump.wmv

http://media.crossfit.com/cf-video/CrossFit_BoxJumpVariation s.wmv

http://image.com.com/tv/images/processed/thumb/0e/47/130578.jpg
have a doctor decrease the length of your calves

you could be the best in the world

Amazon.com: Jump Attack: the Ultimate Program On How to Jump Higher and be More Explosive: Tim S. Grover: Books (http://www.amazon.com/Jump-Attack-Ultimate-Program-Explosive/dp/0967736218)

I saw 2 kids at my gym doing this. It has a play by play on what you should be doing during each work out. They were doing it for football but gaining hops is gaining hops no matter the sport. they claimed results in the time they had been using it. Even going to the gym I would notice that the jump boxes they were using for their training were getting larger and larger. I'm sure you could "buy" this book or a similar one out there.

don't neglect your calfs/calves/whatever. Bigger part of your jump than you think.

I've been able to dunk since I was 17 and I'm only 6'0 tall

my legs are skinny and weak as shit so it has almost nothing to do with how much you can squat or leg press and everything to do with how explosive your jumping motion is

eat nothing but fried chicken, watermelon, corn bread, bbq ribs, and grape coolade for a month.

I've been able to dunk since I was 17 and I'm only 6'0 tall

my legs are skinny and weak as shit so it has almost nothing to do with how much you can squat or leg press and everything to do with how explosive your jumping motion iswhat do you weigh

Ok, today I started my program:

six sets of box jumps..25 reps
three sets of squats...5 reps
four sets of calf raises on the leg press machine...12 reps

Thoughts?

I really believe power snatches are the best exercise for developing explosiveness in the vertical leap.

test your vertical

grab a 5lb plate and test again

you might be inclined to try and lose 5 or 10 pounds, if possible for you.

test your vertical

grab a 5lb plate and test again

you might be inclined to try and lose 5 or 10 pounds, if possible for you.

im already light enough...155, 8% bf. Used to be like 175...which is fat for a 5 11 guy with zero muscle, ive dropped 20 pounds over the last year, and went from benching like 90 to currently my bodyweight. And I have noticed im alot more explosive on the court without the excess weight.

what do you weigh

I was around 160 when my vertical was at it's highest. At that point I was able to get both of my wrists on the rim and I could dunk in pickup games and shit.

Now I'm 175, I can still dunk, but only if I make several attempts, and only 1 handed.

I really believe power snatches are the best exercise for developing explosiveness in the vertical leap.

Those look dangerous but damn they must add some crazy power.

What I used to do was drag a near-by bench onto the court and put it a few feet in front of the rim. Then I'd hop off the bench and as soon as my feet hit the ground I'd jump and try to touch the rim. My vertical increased for sure but I started having some serious knee pain after a while and I had to ice down my knees pretty much every time I played.

lose weight