How to Be Able to Get Your Calves Stronger to Dunk

Calf strength will come primarily from lifting weights. However, strength isn't the only thing required to increase vertical jump. Vertical jump comes from overall leg and body strength and not just calf power. In addition to lifting weights, plyometric exercises and jump drills will also help strengthen your legs. However, having strong calves helps immensely, and there are several ways to strengthen them through a variety of exercises.

Things You'll Need

  • Exercise gym or home gym
  • Partner
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Instructions

    • 1

      Do standing calf raises. To use the calf machine, set the appropriate weight amount, place your head between the shoulder pads and step up onto the lower block on the balls of your feet. Raise up onto your toes, lifting the weight. Repeat this for 10-12 repetitions.

    • 2

      Do seated calf raises. This is done using a seated calf machine. Set the appropriate weight then sit on the seat. The weight pads should be firmly on top of your legs, just behind the knees. Place the balls of your feet on the lower block and raise your lower legs onto your toes. Repeat this for 10-12 repetitions.

    • 3

      Do donkey calf raises. Bend over a bench and step up onto a long block with the balls of your feet. Have your partner climb on top of your back and sit you as if they were "riding a donkey." Lift up onto your toes. Repeat this for 10-12 repetitions.

    • 4

      Do squats. To use the squat machine, set the appropriate weight, place your head between the shoulder pads and stand and lower yourself into a squatting position. Do this for 10-12 repetitions.

    • 5

      Workout using speed drills such as with a jump rope or box doing plyometric box exercises. Jump rope forces you to remain on your toes for short bursts and the faster you become at it the quicker your muscles will learn to respond. Box exercises and step exercises require you to jump rapidly from the floor to the box repeatedly. The height of the boxes can vary and the jumping can be done with one leg or two.

    • 6

      Wear the Strength Shoe. This is the official name of a particularly product, but there are others that replicate its purpose. The strength shoe is basically a workout shoe with a large thick rubber sole on the balls of the shoes. The shoes essentially work by forcing you to walk, or run, on the balls of your feet. Obviously, exercising or playing basketball with the Strength Shoe on will work your calf muscles.