Have you seen Andre Iguodala in the2006 NBA Slam Dunk Contest? The 23-year old swingman delivered the best dunk of the contest in the first round - if not one of the illest of all time! He caught an Allen Iverson pass off the back of the glass and flew under the backboard and rim for a reverse-slam on the other side.

Even Josh Smith, the 2005 Slam Dunk Champion admitted that the dunk was insane and he would never try it - even after seeing it completed.

"I came up with that one day during the summer. I was in the gym and this guy told me I couldn't touch one side of the backboard and come 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 wonder what his vertical is, its 34.5-inches.

By now, you may think:

So what? Its 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 loose the extra pounds and your legs must become strong enough to take up a vertical program.

For that, go jogging and use the jump rope 3 times a week (jogging: minimum 45 min. 3 times/ week; jump rope: 100 jumps 3 times a week)

Jumping rope not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength.

Other, highly effective exercises are calf raises and squats, as they train the most important muscle groups in the jumping process. Do these exercises every now and then (the days you do not run).

But don't exaggerate (max. 1 set of 8 reps 2 times/ week)!

After 2 or 3 weeks your legs should be prepared for a vertical program.

Now you can start with a combination of weight and jumping training.
The weight training gives you strength and the jumping training provides you with the speed you need to put your body quickly in the air.

The weight training (2 times/ week) consists of exercises like the mentioned calf raises, squats, but also lunges and leg presses. Use 2 sets of 10 reps per exercise.

The jumping training (2 times/ week) consists of exercises like lunge jumps, calf hops and rim jumps. Use 2 sets of 15 reps per exercise.

Try to measure your vertical every week and take care of your nutrition. Skip the fat stuff and try to eat a little bit less then usual - especially at your evening meal.

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

http://www.howtodunk.org

p.s.

Article Source: http://www.ArticleBlast.com