The Dunk Workout

1- 

Drill Name: Barbell Explosions

Similar Drills: Back Squat

Drill Goal: 

The goal of this drill is to increase the explosive power in your lower limbs, which is the key ingredient when leaping higher. Another critical feature of this drill is that it removes most of the countermovement from the equation when training to jump. 

That means that you cannot build-up, store and subsequently release elastic energy in the manner that you would usually do when jumping in a competitive environment. With this drill the emphasis is on developing raw power. That is also a by-product of increased muscle mass and greater bone density. 

Equipment Needed: Barbell and Rack

Drill Tips:

• Do not rush the drill but rather give yourself a reasonable opportunity to reset before exploding into the air again 

• While it is always useful to perform jump training at a high intensity, you need to be aware of the injury risk when performing what is actually a slightly complicated drill for those among you who do not have that natural coordination 

• You should also take into account that weighted drills can be dangerous for the lower back, so it might also be prudent to consult a professional before embarking on a campaign like this

Drill Direction:

• Unrack the bar in a Back Squat position

• Squat a quarter of the way down, instead of completing a full squat

• Once you are a quarter of the way down the countermovement, you will then explode up into the air

• Reset every time you lower your hips and knees, before exploding into the air again for the next repetition

Drill Variation:

• As an alternative to this exercise you could perform something called the Push Press, which will produce similar results

• If you are not satisfied with those outcomes, there is also the option to perform something called the Smooth Dip

• Finally, there is also the option to perform a drill called the Aggressive Drive, which should also produce similar jump results

• The compelling feature of all three of these variations is that they all include the use of the barbell, which is lifted off a rack. So, there is no significant adjustment to be made in the way of equipment required to perform the drill

• There will also be that muscle familiarity that makes a transition from routine-to-routine that much easier to manage

Sets: 3 Sets per session

Reps: 5 Reps per set

2- 

Drill Name:  Seated Box Jump

Similar Drills: Box Jumps, Lateral Box Jumps

Drill Goal: 

The objective of the drill is to take the elastic rebound away from your jump, which means you are then forced to rely only on your explosive power to land on the second of the two boxes. 

There is no countermovement with this drill, which means that there is no opportunity to store and release the elastic energy required to Jump Higher In Basketball. It is important that you teach your body to cope with that scenario. 

Equipment Needed: Two boxes

Drill Tips:

• Because your countermovement is severely limited when performing this drill, exploit the opportunity to use your arms as you propel yourself into the air

• You should also exploit the opportunity to better use your hip and abs flexors to propel yourself further into the air

Drill Direction:

• Sit down on the lower of the two boxes

• Without giving yourself a chance to reset once you get up from a sedentary position, explode upwards and onto the second box in one fluid motion

Drill Variation:

• You can perform this drill without any flex at all, from a static position

• You can perform this drill with a full countermovement

• You can also incorporate a Depth Drop before actually completing the Box Jump

• You could perform this drill with some form of weight resistance

• You can perform this drill by incorporating hurdles

Sets: 4 Sets per session

Reps: 4 Reps per set

3- 

Drill Name: Weighted Jumping Lunges

Similar Drills: Barbell Explosions

Drill Goal:

Beyond the obvious - which is to increase the power output in your lower body - this drill is also outstanding for those who harbor aspirations of improving their movement mechanics when jumping. 

Standard Plyometrics normally account for this facet of training pretty well but this being a more traditional strength training routine, provides a most agreeable alternative for those who want to get stronger, while also working on better coordination and lower limb functionality. 

Equipment Needed: Barbell and Rack

Drill Tips: 

• Focus very much on maintaining your balance for the performance of this drill, while also opening up your hips when exploding into the air with every rep 

• You do not have to jump high but you need to jump high enough to open up those hips forward, when alternating your legs

Drill Direction:

• Unrack the bar in a Back Squat position once again

• Take one lunge forward, with either of your two legs first

• Once you are in the lunge position, you should then jump up and alternate your legs in the air

• Just make sure the barbell is well balanced on your back shoulders throughout the drill

Drill Variation:

• You could perform these lunges without any of the weight resistance. Well, you would just be using your own body weight

• For those who feel they might need to lower the intensity a touch, there is also the opportunity to perform Static Lunges or Walking Lunges, which would be a slight step above the former

• There is also the option to pursue something like a Reverse Lunge, which is also a reasonable test of your coordination. By performing that lunge variation, you would be knocking over the proverbial two birds with one stone

• Finally, there is also something called the Curtsy Lunge, which isn’t as gentle as it might sound. It involves a little more coordination and a very stable abdominal core

Sets: 3 Sets per session

Reps: 10 Reps per set

4- 

Drill Name: Barbell Good Mornings

Similar Drills: Weighted Back Extensions

Drill Goal: 

You perform the drill to increase strength in the glutes and in the hamstrings, along with your lower back.  

Equipment Needed: Barbell 

Drill Tips:

• Maintain your form for the duration of the drill and don’t round your back because that can harm you

• Make sure your movements are controlled for the duration of the drill and do not do it too fast, because it can expose you to injury if you are not careful, which is the case with most weight resistance exercises

Drill Direction:

• Balance the barbell on the back of your shoulders

• Bend your knees ever so slightly

• Lean forward with your torso and push your hips back

• At the same time, your chest should be coming down

• Without flexing all the way to 90 degrees at the hip, start pushing yourself back up again

Drill Variation:

• If this isn’t going to cut it for you, there is also the option of a Back Extension variation to the drill

• If you are seeking similar but equally outstanding results, you could also perform Reverse Hyperextensions, although equipment will then become a complication

• Similarly you could also adopt Weighted Hip Thrusts as an alternative

Sets: 3 Sets per session

Reps: 12 Reps per set

5- 

Drill Name: Chinese Plank Position

Similar Drills: Forearm Planks  

Drill Goal:

You perform this drill to increase the strength in your buttocks and in your glutes. The drill will also help strengthen your abdominal core, which is important when Jumping Higher To Dunk.

Equipment Needed: Two elevated surfaces or boxes

Drill Tips:

• Maintain your form for the duration of this drill and do not allow the midsection of your body to lag or succumb to gravitational forces

• You should think of your back as a bridge in this drill

• When your body starts shaking do not give in because that actually means the drill is working

Drill Direction:

• Balance your two feet on the back box, while balancing on the front box with the palms of your hands

• Lower yourself until your chest is on the front box, while maintaining your balance on the back box with the balls of your feet

Drill Variation:

• If this is too much for you, there is the option to revert back to the Extended Plank, which remains challenging

• You could also perform the One-Arm Plank, which is remains pretty difficult, even though it is a little less complicated

• You can also use medicine balls to perform the Plank, that is also pretty tough

• Finally, you could also use the Modified Side Plank, which is military grade stuff though. We are not too sure that will be less severe than the Chinese Planks

Sets: 3 Sets per session

Reps: One Minute per set

Conclusion

If you harbor any aspirations of jumping higher to dunk, the workouts you perform generally need to be one of two things. They either need to be fast and performed at a high intensity or they need to be explosive. More often than not, you will find they need to be both if you want to produce the best vertical results. 

You will be astonished by how much of this process is purely mental, as opposed to physical. 

When you develop the mental fortitude required to push your body to its limits, you would have completed half the task. 

Finally, you need a sound work ethic if you want your bounce up. That is why you have the recommended reps, sets and variations to these workouts. It provides a target for you, which you can either adhere to or not. That choice is yours. 

All three of those facets (reps, sets and variations) help present a challenge for you and whether you take on that challenge or not is ultimately something that remains in your court.