One of the most challenging physical activities you can do is dunking a basketball. You must jump well over 10 feet in order to slam home a dunk and the regulation basketball goals are 10 feet high. You must improve jumping or leaping ability to dunk a basketball. You will have to do a variety of strengthening and fitness exercises for your legs and lower body to improve your jumping.
To gain strength and explosiveness in your lower body, you must lift weight for your legs. This will increase strength and range of motion in the muscles. Thus you will increase your power and explosiveness without sacrificing flexibility. You can try squats, deadlifts, leg presses, lunges, leg extensions and leg curls as lower body lifts.
To increase flexibility, you have to stretch your legs. If you have a lack of flexibility, it will lead to injuries and not be reaching your athletic potential. You can loosen your muscles through a greater range of motion by stretching. This will allow you to perform better. Thus they will become stronger and able to function better. It is good to combine static stretching with dynamic stretches. Dynamic stretches are those that gently move your joints through their range of motion. Incorporate them in your warm up. Static stretches are also known as held stretches. You can focus on them after the main portion of your workout.
Vertical Jump Training exercises should also be added to your training regimen. They are explosive jump training and movements like depth jumps, box jumps, and bounding. One of the best ways to increase your vertical leap is depth or squat jumps. Do them by squatting as deep as you can until your butt nearly touches the floor. Before landing, simply explode up and leap as high as you can and immediately go into another depth jump. You can train the body by forcing the legs into jumping positions to make them stronger with these explosive jumping drills.
Perform the toe raises and use jump training shoes to isolate the calf muscles. This includes standing with only your toes on a step or platform and rising up as high as you can on your toes. Also, holding the peak position before returning to the starting point. One of the few ways you can isolate your calves in training is toe raises. You can isolate your calf with jump training shoes too. They can be worn for training or sport-specific activities. You will be forced to be on your toes and no weight will be on your heels because these shoes have a platform on the front sole. So your calves will be forced to support your entire body weight and are isolated throughout every movement.
As you gain strength and power, you must add weighted resistance to plyometric training and your calf. Your legs will become stronger and non-weighted activities can become easy for you eventually. Adding ankle weights and or holding weights while training can increase strength and power even more. This will help you to continue to improve and jump higher.