How To Improve My Jumping Ability When Dunking?

What you want to do is improve the strength in your legs first. Squats, Deadlifts, Calf Raises, Leg Extensions, etc are all great exercises that you can do to improve your leg strength. In other words, this improves the amount of force your muscles can produce. Keep the reps low, but the weight high, your last rep should be very hard to do. Once that's out of the way what you want to focus on is how quickly your leg muscles can produce the amount of strength that they have. Many athletes do not look at it this way which is unfortunate, but this is the best way to go by far! You have to develop both strength and how quickly they can produce the strength that you've gained from the strength training. Good exercises to improve the quickness are plyometrics. Depth Jumps, Rim Jumps, Cone Hops, Explosive Squats are fantastic ways to do this. Work on your flexibility as well because if you're not flexible you can put on a couple of inches just by stretching, you can also put on more inches by improving your form. Watch athletes, and videos on how to jump properly and make sure you're doing it right, make sure you're eating the proper foods which is crucial. By the way, major exercises like Squats, Deadlifts, Lunges, Bench Presses, Lat Pulldowns etc improve your strength everywhere because this improves the amount of testosterone in your body, and keeps you anabolic (muscle building mode) when combined with proper nutrition. Finally, work on your upper body strength, the more powerful your upward swing is when before you take off for your jump, the higher you will get in the air. You typical Chest, Abs, Back, and Shoulder exercises work just fine. There are great programs around that cover all of this if you're still confused.

Thts also my problem man without they ball I jump off two legs and get up pretty high..when I go to dunk I jump off 1 leg but I have no bounce off two legs when the ball is in my hand.. It's becuz I'm not using my arms to swing me upward..I'm 6'2 with a standing vert of 32 and a running vert of 36