How to Increase Your Vertical Leap, Jump Higher, and Dunk a Basketball For Short People

Last update in December, 2022

Dunking a Basketball is one of the coolest thing you can do on the court. You see professional athletes do it all the times and it feels good just to watch them put up 40 inches or more vertical leap each time. Jumping higher not only helps you dunk the Basketball, but also improve your overall game significantly, both on offense and defense. Even though your body weight play an important role on how high you can jump, it is not always the case. There are certain specific muscles you need to train to increase your vertical leap. Most people fail to train the correct type of muscles which won’t give them the right results.

The most important muscle groups that determent whether you can jump higher or not are legs, abs, and glutes. And since it’s not only one muscle that help you jump, you must train using multi-facelet workouts to develop the overall strength and quickness. Failing to train these muscles correctly will limit yourself from increasing your vertical leap to the next level. By saying this, I mean if you train your muscles by running 5 miles, you are training your endurance and not focusing on the explosion and power. On the other hand, if you want to run faster, you would want to train for a 100 meter dash and try to beat your best time.

The same principals apply for jumping higher and increasing your vertical leap. To maximize your jumping ability, you must do related exercises for those specific muscles. For beginners, I suggest you try to do squats, and jumping squats. These are great exercises to develop that leg and glute muscles which power your explosion when you jump. How to increase your vertical leap depends all on what you do and practice.

Another powerful factor to increase your vertical leap is quickness. If you pay attention to professional athletes, most higher jumpers are also fast runners. They key lays on your ankles and calves’ muscles. The more flexible and powerful your ankles and calves are, the quicker and higher you can jump. There are some type of platform shoes that you can use to enhance this muscles areas but usually it is more expensive.

The one last but not least very critical factor is correct diet and nutrition. You must eat lots and lost of protein to make sure you muscles get enough nutrients to heal and grow. Many professional athletes take muscle building supplements to add enough protein and vitamins to their daily meals.