Best exercises for more bounce?

Anyone out there actually know which exercises work for increasing bench press strength? Please...

Give the Air Alert system a shot, I spent some time training with that setup last year, managed to add a couple of inches to my vertical, though it’s still not enough to actually dunk... just too short at 5'11''

How tall are you and how much do you weigh?

First, try working on your footwork... some agility drills... then maybe incorporate some gym sessions into the routine. You’ll also need to pick up some minimalist footwear online—those zero-drop shoes where you're essentially walking on your toes. Since you're playing on elevated surfaces, they should provide decent traction for your takeoff...

Back when we used to train years ago, we had a handful of drills in the gym...

We’d set up two equipment chests where the medical supplies used to sit. We would position the first chest, but strip away one tier—they were the kind that let you pull out individual sections like drawers. Behind that, we’d stretch a thin resistance band. Then came the second chest, though this one would be a tier higher. There wouldn't be anything behind it; instead, after the jump, you'd land right under the hoop. You’d finish the drill with a few quick jumps toward the backboard or the rim... The sequence was simple: jump onto the first chest, drop down to the band, leap onto the taller chest, hit the floor, and then wrap it up with three or four jumps at the hoop or ring. All in one fluid motion. We only ran this specific takeoff drill about once a month... just using the chests and a heavy-duty band. It was more than enough to sharpen our spring...

The second option also features a string, though it’s the thickest one... you would position it beneath the rim, then jump toward the backboard with the ball, or better yet, if you can manage it, directly at the hoop...

Now there’s one more exercise to tackle, though I’m not entirely sure if I can explain it clearly enough...

Grab a small stool. Place one foot on it while keeping the other planted on the floor. Now, jump as hard as you can. Start with one leg up, then switch to the other for the next set... that is how you get your reps in...

A friend of mine found that combining that specific drill with a weighted rope really helped his explosive power on takeoff...

The two best exercises are gym-based, but that’s exactly where the issue lies... you probably don't have access to a gym...

Here we go again, Nate Robinson is standing at only 5'9" while the champion is out there dunking like he’s built different, so I guess anything can happen... 🙂

Dennis Jackson2 said:...you probably don't even have a home gym set up...

No, I was actually thinking about getting one, so...😎
Thanks for the workout routine

Just look up Iverson's vertical jump drills online... honestly, you can even find those specialized training shoes specifically designed for explosive leaping... though, if you aren't playing ball professionally, it’s probably just a waste of cash.

Ethan Perez97 said:but then again, Nate Robinson is only about 5'9" and he was a slam dunk champion, so really, anything can happen 🙂

not to mention how short Spud Webb actually is 🙏

Guys, you’re forgetting that they’re Black and you aren't...😬

True, but are you aware that even Iverson won an NBA All-Star dunk contest?

And he did it by dunking right from the free-throw line...

Ronald Rogers12 said:Guys, you seem to be forgetting that they're Black and you aren't...😬

Well, maybe if you saw me every August when I get a tan, you'd have a point, but until then, I'll just carry on... 😁

Ronald Rogers12 said:Guys, you’re forgetting they're Black and you aren't...😬

that doesn't even matter...

Ethan Perez97 said:That isn't really the point.

Actually, it kind of is... given what some players can bring to the court that most others simply can't...

But just for the sake of nostalgia—and to prove that white players can throw down too... http://www.youtube.com/watch?v=Yoj4R514_Gk

And here is a longer clip from an old American classic from '95...http://www.youtube.com/watch?v=wRi4dBWHSzY

Ethan Perez97 said:that doesn't even matter.

It definitely matters... Black athletes tend to have a different muscle composition...
Which is why they're consistently seeing more explosive speed and verticality...

If my memory serves me right—and it usually does—that muscle structure difference is most obvious in mixed-race athletes... take Ronald, for example...

With Air Alert II, you’re looking at gaining about an inch a week over a 12-week stretch. For those first couple of weeks, it’s basically a joke—you’ll be done with your workout in fifteen minutes flat. Eventually, though, things get a little more intense... 😬 but honestly, it actually works.

brisksailor3 said:If you follow the Air Alert II program, you supposedly gain 3cm a week for 12 weeks. The first few weeks are a joke and you're done with training in 15 minutes, though it gets "slightly" harder later on... 😬but it actually works.

you aren't getting anywhere near 3cm a week with that stuff...🤣 🤣

if that were true, I'd be dunking like Dwight Howard by now...😁

http://www.youtube.com/user/nbaslamdunkcontest
Listen up, guys. If you can actually replicate any of the moves shown here, then it’ll have been worth your time.
I'm talking about the level of execution we saw from Carter, Richardson, Mason, Smith, MJ23, and DW21.

Ethan Perez97 said:you aren't getting anywhere near an extra 3 cm a week... you're just wasting your time🤣 🤣

If that were actually the case, I’d be jumping around like Howard Hughes by now...😁

It worked for me, though I am 6'5", so I probably would have been fine even without it😁

brisksailor3 said:With Air Alert II, you get 3cm of progress per week over a 12-week cycle. For the first couple of weeks, it's a breeze—you'll wrap up your workouts in about 15 minutes—but it gets "a little" tougher later on.😬 It really delivers results, though.

How did you track down Air Alert II? I’d be interested in giving it a shot, and if it actually works, I’ll make the extra effort to pick it up. Could you give me a rough idea of what the routine looks like for those first ten days or so? Just looking to see if it's worth the hustle.

brisksailor3 said:It worked for me, though at 6'5", I probably would have dunked even without the 😁

yeah, you could probably dunk without all that crap too 😬