Now what about Stromile Swift's Dunk over Tyrus Thomas? Right, you can arguably call it the Dunk of the Year so far. Now if you're familiar with "The Stro Show" you also remember his sick two-handed dunk over Yao Ming (if not, check it out on youtube).

In fact, the 28-year old power forward of the New Jersey Nets has a 38,5-inch vertical. But Stro is 6'10'', so it isn't that hard for him to dunk, you might say. That's right. But just think of Nate Robinson, Spud Webb, Allen Iverson, Speedy Claxton, Spyda (And1) or even The And1 Professor (yes, he can dunk, check it on youtube) - none of these guys is taller than 6 feet!

So you don't have to be 6'10'' to be able to dunk. It's all about your dedication and workout.

So, what are the most important things to know about improving your vertical?


1) Jump Rope. If you want to improve your vertical real fast, it's definitely the right thing to use. Start with 200 jumps every second day. The two-time NBA Slam Dunk Champion Jason Richardson, the 2006-winner Nate Robinson and Vince Carter have constantly used this element in their training routines.


2) Quality instead of quantity. It's not about the number of repetitions but the quality of your execution. One clean jump with full strength is better than ten half-assed consecutive. Pay attention to your jump-motion, because the technique is crucial. Make sure that you use all of your power and don't forget to use your arms. Besides Vince Carter, Gerald Green is a perfect example for a clean execution.


3) Stretching - before and after your workout. A lot of people just cut that element. But the flexibility of your muscles is essential for your jumping ability. That's why it is a basic element of Vince Carter's day-to-day workout. Studies have shown that warming up increases the speed of nerve impulses to muscles. The result: faster reaction times. This is one reason professional athletes spend more time warming up compared to many normal athletes - they know it will prevent injuries and help them reach better results.

Of course, those tips are just the beginning, for more details and if you seriously want to increase your vertical, I highly recommend you to visit:

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