Adarq.org

I think you should do some suicides and move around the court in a defensive stance aggressively. You can try to toss the ball over your back for a few meters then turn around and run to get it (after a regular warm-up of course).

You need to get to a "game level" thing. You can also try to play 1 on 1 with somebody and be aggressive playing.

My 'perfect' process , almost sure PRs if i can make all those :

Previous day lunch : tons of carbs

Previous day noon :
-dynamic warmup 10'
-tempo runs @ ~60% max speed , something like 3x5
-optionaly some submax jumps , like 1x3 SVJ - 1x3 dropsteps.

Previous day dinner : some more carbs , not tons though.

Dunk day , dunking 4-5 hours after waking up:

Breakfast = whatever makes you shit like crazy , for me its 1lt of cold milk.

( From here and below is what you really asked but its worth trying the previous things too ) :

1hr before dunks : caffeine , ~300mg ( that would be ~3 very full teaspoons of instant coffee )

30 mins before dunks : 1 redbull.

Dunks:
-10' mins dynamic warmup
-Some submax pogos , sth like 2x5

Warmup jumps:
1x3 relaxed full runup RVJs , low effort
1x3 dropsteps , mid effort
1x3 1 or 2 steps lead in jumps , ME
Those go like jump , walk to half court , walk back , jump , no 'sets' , like ~10 jumps in that fashion.

3 mins rest

ME Jumps/dunks , sets of 3 or 4 , 30-45 seconds between jumps , 3-4 mins between sets , 

Stop at dropoff over 1'' , if no dropoff there stop at ~30 total ME jumps

Many people recommend 1 set of depth jumps before the ME jumps for stim. It would go like warmup jumps , 3 mins rest , 1x5 ~20'' depth jumps , 5 mins rest , ME jumps. I tried it 3 times and didn't work but its a very common stim trick.

Hope it helps

i dunno what to tell ya...i always jump my best when theres someone infront of me...i just get up more when i know i have to go over someone...i can't do a max effort full run up jump off two feet any other way...i can do 3 step take offs but not a full run up unless i'm in game and i gotta go up up up over someone

Pasting from Kelly Baggett's article "Rate Coding - The Psycho Factor"

http://www.higher-faster-sports.com/psychofactor.html

B: The Stimulation Method

Outside of optimizing movement patterns, this is the most realistic way for the average person to improve the rate coding aspect of neural efficiency, and one I want to focus on. Here you perform one higher tension exercise to really activate or excite the CNS. You then follow it up with an exercise to take advantage of the CNS excitability, which temporarily boosts rate coding. In essence you're "tricking" your nervous system. Think of a baseball player swinging a bat loaded up with weights before he steps in the batters box with a regular bat. The loaded bat allows him to swing a regular bat with greater ease. Not only do you get a temporary boost in performance, but over time the thought is your body becomes more sensitive to the neural discharges from your CNS and learns to accept a new level of force as being normal for a particular movement, even in the absence of psychological excitement. The stimulation methods are also known as post-activation potentiation methods. Here are a few examples:

====================================
Stimulation Methods for Jumps
====================================

Squat x 2-3 with 90% load - rest 5 minutes

followed by:

jump squat- x 6-8 with 20% load

=====================================

Jump with weighted vest or barbell with 10-20% of bodyweight x 5 rest 5 minutes

followed by:

unloaded jump x 3

======================================

Depth jump x 5 from 24 inch box rest 3 minutes

followed by

running jump for max height x 3

=======================================

Squat 2 x 2 at 90-95 % - rest 4-6 min

followed by:

depth jump- 2 x 5 from 24-30 inch box.

========================================

Lightly loaded depth drops (~10% of bodyweight) x 2 rest 3-5 minutes

followed by:

Bodyweight depth jump for max height x 2

====================================

Read the whole article , its very useful.

I stare at the rim until my body's pumped and ready to go.

VC in 2000 dunk contest eh?

i jump best also up to 3-5mins after a pick up game. sprints/submax jumps.. its all there and it gets your blood flowing better when you're chasing somebody. you can try to mimic the "game" attitude on your drills but that's not as easy or fun or as the real thing.

100% correct.