How To Dunk – Tips For Improving Your Vertical Jump (Hack #2 can add 4 inches in 1 hour)

Here’s the big misconception…

You need to be tall and physically gifted to dunk a basketball.

This couldn’t be further from the truth.

Just ask guys like Brandon Todd. A 5’5” guy weighing 117 pounds who worked his way to a 45 inch vertical.

This story is far from rare!

Regardless of your height or physical shape, you can make steady, gradual improvements to your vertical jump.

Remember, whatever your goal – dunking, spiking a volleyball, or just being able to jump higher – a coaching program tailored to jumping can make you unstoppable.

The Best Vertical Jump Programs

There is so much conflicting advice about vertical jump training online.
So how do you know who to trust?
We put together a list of our favorite programs. Check it out here.

Click here to access our top jump training programs


Hey, Adam here and I’d like to thank you for visiting the site. Please take a look around and enjoy the videos, articles and training tips.

So what can you expect to find on How To Jump Higher Pro?

We’ve tried to build a great resource for anybody looking to improve their vertical jump with a focus on dunk skills, plyometric fitness and basketball, but there’s plenty here for volleyball players and people looking to improve their speed and fitness.

One of the greatest sights in sport has to be the dunk. For sheer athleticism and amazing spectacle the dunk ticks all the boxes. If you can consistently perform this you will stand out from almost all other players on the court and if you follow some techniques you can become a master no matter how tall you are.

  • Note: Jacob Hiller is currently running a $1 trial of his Jump Manual program. If you can’t afford 1-on-1 training with an established coach, this is the next best thing. Click below to see if the trial is still available.



Okay, let’s take a look at a quick jump hack you can use for some immediate results…



Jump Hack #1 comes from Jacob Hiller, creator of the Jump Manual

So this isn’t part of your overall plan, but it can produce some immediate results.

You are looking to trick your body into jumping higher with something called ‘post activation potentiation’.

As Jacob Hiller explains:

Lifting heavy weights explosively trains your nervous system to recruit more muscles and send stronger neural signals.
When you lift heavy weights and then perform a vertical jump you will “steal” some of that neural pattern and end up jumping more explosively.
Rather than do a squat, I’ve found doing jump squats with heavy dumbbells to yield greater sport specific activation.

Jacob recommends aiming for 5 explosive jumps with ½ your one-repetition maximum.

Then use the correct form for the type of jumping you are looking to improve…and see how much higher you can jump.


That’s one quick hack, but that won’t be enough to produce the kind of results that last.

Here’ some quick general tips for the beginners looking to find out how to dunk.


1. First, you need to make sure you warm up. You don’t want to put yourself out of action before you’ve even started so start with a gentle warm up session.

2. If you can get access to an adjustable height basket then make sure you use it. This will get you used to the dunking process and you can gradually raise the rim. Don’t worry if you can’t do this though, it’s not completely essential.

3. Concentrate and make sure you have 100% focus. Don’t just think about jumping as high as you can, maintain a solid focus and visualize yourself dunking the ball. This is the technique that all pro athletes use and you should start using it too.

4. Increase your vertical jump ability. You can do this with plyometric exercises and done correctly you should see great improvements. Basically you jump and then as you hit the ground your muscles relax very briefly before you then explode into another jump. This explosive movement helps to build your muscular power and power output. Make sure you are careful when doing these exercises as they are very straining and exhaustive.

5. Practice on the court. Get out onto the court and practice jumping and touching the net. Also you want to make sure you are handling the ball and getting used to holding it as you jump. If you can’t control the ball as you rise then it doesn’t matter how tall you are or how high you can jump, so get used to handling it under pressure.

6. Pick up some good shoes. Make sure you have some quality basketball shoes that are supporting you as you jump. The price is not important, just make sure you have adequate support and you should see some automatic improvements.

7. Keep at it. If you are just starting then you need to be persistent but do not over train. This can put you out of action for a while so be sensible, but make sure you keep practising even if you are struggling. That is only natural and if you can push past this point you should see some rapid improvements.



Jump Hack #2 comes from Adam Folker, creator of Vert Shock

Most of us have experienced that soreness from a tough jump session. This is usually found in the hip flexors.

The reason for this is the movement you take when you jump.

You quickly go from a descending, coiled position to an ascending, extended body position.

This causes a lot of stress and resistance on the hip flexors.

The good news, though, is that the hip flexors aren’t integral to the jump. So the goal here is to weaken them temporarily.

And to achieve this we can use static stretching. By static stretching our hip flexors there will be less friction, meaning a higher vertical jump.

As Adam Folker says:

Static stretching can temporarily decrease the strength of the muscles and connective tissue being stretched, increasing the likelihood of injury. This is an exception to the no-static-stretching rule and all other stretching prior to training should be dynamic.

Adam recommends 2 sets of 30 seconds each side, starting with your non-dominant side.

This image is an example of a hip flexor stretch:


Okay, I hope you liked the tips. But remember these are just the absolute basics. To really separate yourself from the wannabes you need a plan and some solid techniques to supercharge the process.

We’ve got loads of videos and articles to help with all aspects of jump training, but I’d also recommend follow a training program that gives you an A to Z plan.

Firstly, I highly recommend checking out this video from a guy that I learned from. His name is Jacob and he’s trained NBA and Olympic athletes. Watch the video on the first page and you’ll be amazed.


  • The top 3 vertical jump training exercises …that practically no one uses
  • The 8 attributes that are absolutely required in order to jump higher
  • Why most athletes will never achieve elite level athleticism… and in fact eventually regress

Unless your jump skills are already at the top level, you will almost certainly learn a ton of new tricks from the video.


==> Click Here for Your Vertical Jump Plan



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