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Intensifying the Movement. 1  1. Do faster sets. Speed up the tempo of your sets for more of a metabolic effect. 2  2. Tuck your knees. For a tougher variation of the standard jump squat, do tuck jumps. 3  3. Add a little weight. Hold two small dumbbells in each hand for added resistance.  4. Jump onto a box. Turn your jump squat into a modified box jump.
You lose weight and at the same time condition your lungs. Exercises. In order to dunk you must be able to jump to a sufficient height that your hand is over the height of the ring, which is set at ten feet or three metres. Here's how to build up your jumping height: (1) Go to the gym and start on a plyometric weight program (see below). Plyometrics is where you simulate sports movements with additional weight resistance. Concentrate on simulating jumping movements (explosive motions) with weights in your hands.