How to increase your vertical tremendously? (PLS HELP)?

An excercise you can do is squats. Squats build up your leg muscle which is important for jumping higher. Look up excercises that will help build your leg muscle to start doing this. Jump rope can help too. The most important part is not to give up. At times, you will feel lazy and don't want to do it anymore but it's all about determination.

Also, note that dunking hurts your hand like $#%^ so if you ever get to the point of dunking, be careful. I can dunk (not tricks but just running and with the two hands) and same with some of my friends. One time we had a dunk competition for fun and this one kid that joined us tried to do a windmill but he never really dunked before in his life. He missed and completely screwed up his right arm. It was pretty freaky at that point.

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I agree with the third answer my goal is also 35 but the truth is that's a very hard to get, I'm at 31.5 right now I'm trying to get to 33 by February, but I've been training for a while on it and it takes time, and his also right about the dunking think it can pretty painful sometimes

Hey... Congrats staying with a system thats gotten you Partial- Rym. But heres a vert. workout explanation, and a small workout at the end. Hit the weights. Before anything, you have to put some muscle on your legs. Everybody always focuses on the calves, but thats only a small percentage of where your jumping power comes from. Training your glutes and quads are the most important part of the dunk. Do exercises like dead lifts, squats, and leg presses. Have one heavy day and one light day a week, with strict form. Just do 50 calve raises for each leg a day. 25 in the morning and 25 in the evening, and that should take care of your calves. Plyometrics. After a month of just weightlifting with legs, do some plyometric exercises. You can do some weird jumps and awkward moves, but if you want to gain some hops simply, go with the old fashioned jump rope. Buy some 3-10 pound ankle weights, strap them on, and do at least 200 jumps Mon-Fri. Also, do raise jumps. These are when you jump as high as you can with your hands on your head and bringing your knees up to your chest. Do 15 jumps every other day. You can do other exercises after your body gets used to these to shock your body. Stretching. If you stretch every morning after you wake up, prepared to gain some hops FAST. Not many people know this, but stretching helps loosen up your muscles, causing them to avoid injury, cramps,and fatigue. It helps to gain looser muscles to maximize your leap, move them faster, and utilize them to their full ability. Without stretching daily, your only loosing your vertical jump. Abs. They help you with everything physically, including your vert. People always do exercises that have up to 25 reps. Why not treat them like a normal body part that you are trying to get bigger and stronger? When you bench, the only way your going to go heavier is if you add weight. Long story short if you add weight to your ab excercise that WONT cause you back strain, I wouldn't be surprised if you had an 8 pack in less than half a year, of course if minimal fat and maximal protein and calories. One of the best ab excercises is the ab pull down, which is when you go to a normal pull down machine, hold on to the handles, get on your knees with your body straight, After you have been training for about 3 months, take a week off of any leg related exercises. This will help your legs tremendously. Eat like an animal. If you wont to become one you have to eat like one. If you are between the ages of 13 and 22, you should be having at least 3000 calories a day, and one gram of protein per pound of body weight. Get rest. That's where you get strong. If you do these kinds of activities then you should be getting at least 8 hours of sleep a night and no more than 13 hours a night. Supplements are great for you. But not steroids or HGH or anything like that. Seated Leg Press Seated Calf raises 1 Foot Glute Raise Leg Curl Leg Extension Hit the squat rack Box Jumps Backboard taps Plyotechnics Jump Rope Light activity with ankle weights: watch it, they can tear your ankles Good luck, I hope you get dunking within the month!

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Train like Wilt Chamberlain did.

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