Adarq.org

This is a nice excerpt I pulled out from the main article. Found here:

http://elitetrack.com/improving-vertical-jump-doesnt-improve-dunk/


"I have explained already, one size and way doesn’t fit all. I can tell you that an ideal program would contain this: Jump Circuits, in place single and double leg plyos, plyos with movement i.e. hurdle hops, alternating bounds, power skips(a mix of single and double leg work), actual time spent trying to dunk or attempting to run and jump up to something, sprint training which would include acceleration and eventually even some top speed work, medball throws to develop explosive power and triple extension, weight room work which would include Olympic lifts(if appropriate), squat jumps and other power type exercises, true strength work such as squat, deadlift and various types of lunges, some core work both in the form of circuits and also in the weight room with more of a strength emphasis, mobility work including static and dynamic stretches, also possible general coordination work in the form of sprint drills or hurdle drills in order to improve body awareness and coordination. " (Eric Broadbent)