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Roll up and down from the bottom of your hip to the top of your knee. To do it, stand a couple paces away from a bench, and place your non-working leg on it. Hold a dumbbell in each hand and stand erect with your chest up.

Descend until your back knee nearly touches the floor.

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He says that “improving vertical leap involves heavy recruitment of the leg muscles, so training should emphasize vertical loaded movements like squats, deadlifts, and Olympic lifts.” And when on the court, follow these tips to perform your max leap each time you drive the lane and go for a slam dunk.

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