What exercises or workouts can I do to improve my vertical jump?

Im 14 years old 5’8" and 118 pounds. I was wondering what can i do to improve my vertical jump. I can jump between 30 and 32 inches already and my standing reach is roughly 7’4". I am just about 1/2 inch away from getting rim on 10′. What can I do to jump higher and be able to get rim and even be able to dunk at least a tennis ball by the end of the year?

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  1. alley, 23 May, 2010

    Heavy calf raises, heavy squats, heavy leg presses. Also do plyometrics: box jumps, jump squats, jump and tucks (jump up and grab your knees like a cannonball), and standing under the hoop and jumping up and trying to touch the backboard, (if you can already do this, try and grab onto the hoop), for the lifting, do 5 sets of 3 for 80-85% of your 1 rep max, except for calf raises do 3 sets of 12. For plyos, do a 30 on 30 off ,20 on 20 off, 10 on 10 off, (seconds) and do 2 sets of those. Hope that helps

  2. amiller2134, 23 May, 2010

    calf raises or box jumps

  3. jess@closed end fund, 14 July, 2011

    My son’s football team uses a platform that has three different stair levels. They jump up and down the different levels. I guess you could probably build one pretty easy, or just use regular stairs or boxes to do a similar exercise. I imagine that doing plyometric squats would also work, and weight lifting concentrated on the lower body should help, too.

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