Step 1:

Increase your vertical leap. You will need the lifting power of your legs to get you in the air and up to the basket. Building a regimen of leg workouts that will increase the fast-twitch strength and the flexibility of your leg muscles can help you add inches to your vertical leap, getting you that much closer to the rim. A good regimen to get started with might include:[6]

• 50-100 calf raises
• 2 or 3 sets of squats and lunges
• 3-5 sets of 60 second wall sits

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Step 2:

Learn about plyometrics. Plyometrics are exercises that use the resistance of your own body to build strength and are essential for building the kind of strength necessary to build your jump. It takes time to train your body to jump higher, but working the right muscle groups can improve your explosiveness and height without maxing out regularly in the weight room.

Muscle groups that need to be stronger:
• Quadriceps, hamstrings, gluteals, calves.
• The quadriceps extend the knee, while the hamstrings and gluteals extend the hip. The calves flex the ankle, giving you that initial hop

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Step 3:

Work on your flexibility. Just building strength in your legs won't do it. The muscles also need to be loose and flexible, giving you the movement and response you'll need to dunk over the defense. Develop your flexibility by regularly stretching, doing elastic resistance exercises, and giving yoga a shot.

Muscle groups that need flexibility:
• Hamstrings and hip flexors.
• Tight hamstrings will impede the knee extension during the jump.
• Hip flexors resist the hip extension part of the jump.