plyometrics

In this article I am going to explain the best plyometric exercises for slam dunk. In vertical jumps and slam dunks, the main thing you should focus your energies on is increasing your muscular power. Plyometric exercises are exercises designed to increase this muscular power, which is the force that your muscles exert in a short period of time. These types of exercises can be extremely effective in increasing verticality to the slam dunk because it increases the explosiveness of the muscles. The following plyometric exercises are designed to increase your muscular power.

On box jumps

Find a box, a chair, or anything you can jump on. Stand in front of the object and explode on it, lower yourself down and repeat. There are a few ways you can do this exercise. You can try having a shorter object and try to jump over it with as little bend in your knees as possible or you can have a taller object that requires you to really give it your all to jump over it by bending your knees. Play around with what would be the optimal height for your object. Do around 3-8 reps per set for this exercise.

Pause jump squat

Put about 10%-15% of your max squat on a barbell and load it onto your shoulders as if you were going to squat. Squat down as you normally would until your thighs are parallel to the ground. Explode up and jump as high as you can. This is a more advanced exercise, so be careful when doing it. Perform between 5 and 10 reps per set for this exercise.

Important things to note:

These are just one of many plyometric exercises that I personally used to nail. I used it on box jumps and paused jump squats in connection with many other key exercises. Taken together, these various exercises helped me increase my verticality. My training was effective because the plyometric exercises I used were tailored to my specific body type, which helped me achieve bigger and faster gains. Although the two exercises explained above can be powerful in your training, certain body types will benefit more from them and other body types will benefit less.