In this article I am going to explain one of the most effective plyometric exercises to slam dunk. I used these when I was training to increase my vertical and I found great results with them. When I used these alongside other main exercises in a full program, I found that through consistently training, I saw consistent gains.

Split Squat

This exercise is very similar to a full squat except you will be performing this with one leg. One of your legs will be raised on a bench or a seat behind you isolating your other. Hold a dumbbell on each of your hands and lower your body by bending your isolated leg. You'll want to keep lowering until your back knee comes an inch or two off the floor and then after that, explode back up to your starting position. This is a favorite exercise for a lot of the vertical jump guru's out there because of how well it works your glutes and hamstring. I personally have found this exercise amazing in that you'll see results quickly if done consistently and correctly. Shoot for about 5-15 reps per set for this one.

Good Morning

This exercise will work your glutes, hamstring, and your lower back really well. Place a barbell on a your back and start off just like you would if you were doing a squat. Flex your knees and start bending forward. One really important thing to note is keep your back straight and its its normal curvature. As your torso is lowered, look straight in front of you. You want to keep lowering your torso until it becomes parallel with the floor beneath you and then finally raise your torso back to its original position.

Important Things to Note

Although these are great exercises, you have to have a full program if you are serious about increasing your vertical. There are so many elements when it comes to training properly - what and when to exercise, a unique program revolving around your body type, what kind of diet you should have. Just using these 2 exercises won't cut it - you have to use these alongside other important ones if you want to see proper results.