technically you make a few errors in your transitioning phase. Along with take off.... As for vertical training, I recommend taking a look at my program, as well as the vjb.... Im sure people could offer you some sound advice here though.

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5'10" 173lbs
Standing Vert: 44.5"
Running Vert: 50"
Bench: 300 1x max
Squat 425 1x max
40: 4.26 HT 4.36 Auto

6´4 and you cant dunk? What is your standing reach? It must be wrong technique.

try jumping with more explosion man u jump weak

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Height: 5'11 1/4
Weight: 125lbs
Standing Vertical: 14 inches
Injuries: Broken Wrist (13) Sculliosis (14)
Experience: Starting WR (8th), Summer League Basketball Starter (going into 9th), Soon to be on JV (9th)

psh. no offense but you need to work on your vert. its like maybe 22 inches which was actually my starting vert.

but hit the weight room and deadlift, squat, and all that and you'll be dunking in noo time!

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Do you see a resemblance>?
Height: 5'10 with shoes on
Weight: 155 lbs all muscle
Body fat %: 6.4
Age: 17
Standing Vert: 31

The main muscles involved are the quads, glutes, and hamstrings. And then you got your core (abs, spinal erectors), hip flexors (although tight hip flexors can be counterproductive, so stretch them) and calves. And then muscles of your arms, hips. Pretty much every muscle in your body can help your jump.

But anyway, you should be focusing mainly on the main ones. Squats and deadlifts will be your best lifts to do, and then you can do some unilateral work like lunges and bulgarian split squats, and some posterior chain/hip extension/knee flexion work like glute ham raises, reverse hypers, 45 degree hypers, and Romanian deadlifts. Then you could work on the less important muscles. But mainly just focus on getting your squat and deadlift up.

Check out
verkfreak101.com

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If you have any questions about training, I'd prefer it if you asked them at [url]www.vertfreak101.com/forum/url]