1. Depth Jumps
What it is: Step off a box (12–24 inches), land, and immediately jump as high as possible.
Why it works: Depth jumps train the stretch-shortening cycle, enhancing explosive power by teaching your muscles to contract faster after a quick stretch.
How to do it:
Step down, not jump
Absorb the landing with bent knees
Immediately explode upward
Reps: 3–4 sets of 5 reps, 1–2x per week
2. Bulgarian Split Squats
What it is: A single-leg squat with your rear foot elevated on a bench or box.
Why it works: Builds unilateral leg strength, stability, and hip mobility — crucial for balanced leg development and takeoff power.
How to do it:
Front foot flat, rear foot elevated
Keep chest up and knee aligned
Lower until thigh is parallel, then drive up
Reps: 3–4 sets of 8–10 reps per leg
3. Box Jumps (High or Weighted)
What it is: Explosive vertical jumps onto a sturdy box or platform.
Why it works: Trains fast-twitch muscle fibers, develops confidence in explosive movement, and improves coordination.
How to do it:
Swing arms and jump up with full effort
Land softly in a squat position
Step down, don’t jump down
Reps: 3–4 sets of 4–6 jumps, rest fully between sets
4. Power Cleans
What it is: A dynamic Olympic lift that involves pulling a barbell from the floor and catching it on your shoulders.
Why it works: Develops total-body power, especially in the posterior chain (glutes, hamstrings, back) which are essential for vertical lift.
How to do it:
Learn proper form with a coach or start with light weight
Explode through hips and shrug into the clean
Catch the bar in a front rack position
Reps: 3–5 sets of 3 reps (with good form)
5. Jump Squats
What it is: A bodyweight or lightly loaded squat followed by an explosive jump.
Why it works: Combines strength and plyometric elements to boost vertical explosiveness.
How to do it:
Squat down and explode up as high as possible
Land softly and go into the next rep
Keep reps controlled — quality over quantity
Reps: 3 sets of 6–8 reps
Pro Tips for Dunk Training:
Train legs 2–3 times per week, with rest and recovery
Don’t skip mobility: flexible hips and ankles increase jumping mechanics
Track your progress: measure vertical monthly to stay motivated
Final Jump
With the right mix of strength, power, and technique, you can level up your vertical leap and get closer to your dunking goals. Combine these exercises with proper nutrition, rest, and consistency — and soon enough, you’ll be flying above the rim.
