You may know Sebastian Telfair from the documentary “Through the Fire.” So you know the 23-year-old guard can play. You know he’s got some crazy handles. But did you know that the 5’11” guy can dunk? I don’t remember him dunking in the NBA, but there is a video on YouTube showing him in high school.

Actually, you don’t need to be tall to dunk! Former NBA player Spud Webb, at 5’9”, won the NBA Slam Dunk Contest in 1986. What about “KryptoNate” Robinson (5’9”), the two Times NBA Slam Dunk Champion? His dunk of him over the 6’11” Dwight Howard in the 2009 NBA Slam Dunk Contest was just amazing! So it can be done – you can dunk even if you’re under 6ft!

But how can you improve your vertical jump?

1) Work on your general physical condition. Lose the extra pounds (or, if you’re already in good shape, try cutting your body fat).

2) Use the jump rope. It gives you explosiveness and strength in the calves.

3) Try calf raises and squats, as they train the most important muscle groups in the jumping process. (max. 1 series of 8 repetitions 2 times per week).

After 4 weeks, your legs should be ready for a particular upright program.

But jumping isn’t just about strength, it’s also about speed! Here’s what you can do to improve in this area:

1) Racing

2) Quick jumps (for example, tire jumps)

3) Plyometric exercises

PS Don’t forget to stretch before and after your workout. Not only does it prevent injury, but it also keeps your muscles flexible – a big point in the vertical jump!