Below are some basic Dunking Workouts.

1. Squat jumps. Place your feet slightly wider than shoulder width and do a normal squat, like sitting on an invisible chair. When your thighs are parallel with the ground, jump as high as you can and land on the balls of your feet. Do this 3 times and rest. Complete 10 sets.

2. One-leg squat jumps. This exercise is same as Squat Jumps (above), but do them with only 1 leg. Remember to go slow as you build balance. Do this 3 times and rest. Complete 10 sets.

Note: You will need to use some props for the following Dunking Workouts:

3. Box jumps. Find 3 rather large objects that you can jump onto safety, like boxes or benches. Set them up according to height starting with the smallest one. Jump on the first object using the Squat Jump. Let yourself fall off the box (don’t jump), and immediately squat jump onto the middle object. Repeat for the 3rd object. The 3 boxes are equal to 1 rep, so complete 10 more times. Rest, and then complete only another set of 10.

4. Lateral jumps. This may be the most challenging of all the Dunking Workouts listed. You may perform the jumps using only one leg or both. Find a bench or a long object that you can jump over. Stand by it and jump over the object sideways, explode jumps over each side. Explode up and back over again immediately after landing. Do this 3 times and rest. Complete 10 sets.

These 4 Dunking Workouts are some popular exercises used to increase your vertical. Use these Dunking Workouts about 4 days a week, and give yourself 3 days for your muscles to take a break.