[baseball]

k well first things first...as an ex hs bball player who was ranked one of the top 25 in the state...standing in at 6'4 and being able to dunk very easily...it isnt possible to dunk if you can only get one inch over the rim...it is hard to dunk if you can only get 4 inches above the rim unless you have gorilla hands...if you want to really throw down dunks that arent p*ssy s*it, you should shoot for getting your mid-forearm to the rim....but like taekwondo said, man plyometrics will do BIG things for you. you could seriously put 4-6 inches on your vertical in about three months by doing plyometrics every day (even if you arent lifting weights). in the weight room man i preach SQUATTTTTTS...in between each set of squats do a set of box jumps (for each set of squats, say you do 10 reps, do 5 box jumps, always do 1/2 the reps of box jumps as you do squats). calf raises are also really important for extra power coming off the ground after you fully extend your legs and your feet push you off the ground...i also did leg extensions and standing leg curls. dont forget a/b the hammy's...make sure u do just as much for them as you do for the quad or you'll end up pulling 'em nasty. also consider this, ever tried hooking a sled around your waist and putting a ton of weight on it and running? that will really strengthen your legs for jumping (or you can just use like a running parachute). theres also specialized machines for jumping that is a platform you get on while wearing a special belt, and you hook elastic bands to the belt that are attached to the platform...you then get someone to toss a medicine ball up in the air and you jump and rebound it. the resistance will really help your vertical increase. your goals very achieveable...it all depends how much work your willing to put in. after the first time i dunked (8th grade, and i could only make it like 1 outta 10), i started working out my legs hard and doing plyometrics so i could throw down sick dunks...well by beginning of sophomore year i was playing varisty and i was catching alley oops and doing 180's and all kinda ****. oh, and did i mention im white? lol white men CAN jump haha I know this is long but i hope it helped, i benefitted from it ALOT. just remember the best workout you can do to get better at jumping, is jumping. go out and play hoops, run the court, build those legs up...the more you play the higher youll jump, the more you lift the higher you'll jump, the more you combine the 2 the quicker you'll be dunking. good luck bro