Have you seen Andre Iguodala in the 2006 NBA Slam Dunk Contest?

The 24-year-old forward delivered the best dunk of the contest in the first round, if not one of the worst of all time! He caught an Allen Iverson pass on the back of the glass and flew under the backboard and rim for a reverse shot on the other side.

Even Josh Smith, the 2005 Slam Dunk champion, admitted that the dunk was insane and that he would never attempt it, even after seeing it complete.

“That occurred to me one day over the summer. I was in the gym and this guy told me I couldn’t touch one side of the backboard and go to the other side and dunk the ball, and I did it.” – Andre Iguodala

By the way, did you know that Iggy had more dunks (120) last year than LeBron James (108), Josh Smith (108), Vince Carter (86) or Kobe Bryant (59)?

In case you were wondering what its vertical is, it’s 34.5 inches.

For now, you may think:

And that? It’s great for him, but what can I do to improve my vertical?

First of all, you need to work on your overall fitness. You have to lose the extra pounds and your legs have to become strong enough to accept a vertical program.

To do this, jog and jump rope 3 times a week (jog: minimum 45 min. 3 times a week; jump rope: 100 jumps 3 times a week)

Jumping rope not only gives you explosiveness and calf strength, but it’s also a great way to build endurance and work on overall leg strength.

Other very effective exercises are calf raises and squats, as they train the most important muscle groups in the jumping process. Do these exercises from time to time (on days you don’t run).

But don’t overdo it (max. 1 set of 8 repetitions 2 times a week)!

After 2-3 weeks your legs should be ready for a vertical program.

Now you can start with a combination of weight training and jumping jacks.

Weight training gives you strength and jump training gives you the speed you need to get your body airborne quickly.

Weight training (twice a week) consists of exercises like calf raises, squats, but also lunges and leg presses. Use 2 sets of 10 reps per exercise.

Jump training (2x per week) consists of exercises such as lunge jumps, calf jumps, and hoop jumps. Use 2 sets of 15 reps per exercise.

Try to measure your vertical every week and take care of your diet. Skip the fatty things and try to eat a little less than usual, especially at dinner.

If you are really interested in improving your vertical and are looking for a good vertical program, I can definitely recommend Go Up Strong, it gives you everything you need to improve your vertical.

http://www.howtodunk.org

P.S.

Many people think that they can learn to nail in two weeks or less. That’s garbage! Just look at the progress you make each week, your best moments (maybe you can already shoot a tennis ball), and the motivation will last.