by Bella Cooper

Created on: March 25, 2009

Just because you don't have the height of Shaquille O'Neal doesn't mean you can't develop into a great basketball player. One way to improve your skill level is by working on increasing your vertical jump. Haven't you always wanted to dunk the ball? With enough practice, you can get there. Here is a guide of the different exercises you can do to improve your vertical leap:

Jumping rope
Jumping rope is a great way to get an aerobic workout and work on the muscles that help you to jump. For a good jump rope workout, plan to jump rope for about twenty minutes. One extra tip is to land each of your jumps on your toes, which will give your calf muscles an extra workout.

Toe lifts
Toe lifts are a great way to strengthen your calf muscles, which are crucial for vertical jumping. To do this exercise, you should first slowly lift up your heels so that all of your weight is on the tips of your toes. Next you will slowly bring your heels back down. Repeat this 30 times per set, and plan to do three sets per workout. You will likely feel sore in your calves the next day.

Single leg jumps
What better way to learn to jump better than jumping! For single leg jumps, you should stand on one leg and jump for 20 repetitions. Repeat with the second leg and again you should complete three sets per leg.

Weighted jumps
Improve your jumping and leg strength by holding weights in your hands while you jump vertically. Do this 10 times per set, and three sets total.

Knee bends
Knee bends are another great exercise for improving vertical leap. To do these, you will hold your back straight, bend your needs and crouch down to the floor very slowly. Once you get down as low as you can you will slowly stand back up. Knee bends help by improving the flexibility and strength of your leg muscles. Start out with 10 bends per set, three sets total.

Plyometrics
Plyometrics have proved to be very successful in improving performance in jumping. This form of exercise training focuses on developing your nerve cells such that they can stimulate a particular pattern of muscle contraction, leading to a more explosive response.

Begin your routine by doing these exercises three to five days a week. As you improve you can build up the repetitions. Don't underestimate the importance of flexibility, so always stretch after and before workouts. With practice you will soon be able to dunk like your favorite NBA stars!

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