I"m about 6'1" maybe 6'2" in the morning...and I used to be able throw down hard...now since I'm outta shape I can't...it would take me 2-3 months to get into good dunking shape again.
I'll say this...if you can touch the rim now...you could be dunking in 4 months by doing some hardocre plyometric training. Below is general outline...you should really buy a book on plyometrics cause there's a lot to 'em.
Key Excercises to do:
1)Squats - do some really heavy weight but only go down about a 1/4 - 1/3 of the normal squat (i.e. butt hitting heels)...basically stop when your thigh and shin bone form a 120 deg angle...try to do the uplift as fast as you can and then calf raise at the end of the rep. Then do some light weight...like 135 lbs or so...and do jump squats...literally try to jump as high as you can at the end of each rep...alternate full-all-thel-way down and 1/3 squats.
2) Box jumps - like Spoon and some other guys said and like your doing with the strength shoes...the shoes are a gimick I hate to tell you...not that there all bad, they help not to cheat. Start by just doing 'depth jumps': step/jump off 2-3 foot box and try to land as soft as possible (do not let your heal touch the ground) like Bruce Lee or a cat, or something. Do those for a few weeks to get your leg muscles used to the stress and then start actually trying to 'rebound jump' off the ground right as you hit...like a kangaroo. Try to minimize your actual ground time as much as possible. Later on you can add depth jumps and then box jumps from higher elevations to the end of your routine as the exist height becomes easy...and believe me, it will. You also add variety like changing direction when you hit the ground, etc.
The next thing you'll want to add is a medcine ball toss -or- if you have access to dumbell weights that's good too. Get like a 10 lbs medicine ball and go out to open area. Using an underhand, granny shot type of motion, heave the ball into the air as high as you can. Then try to catch it...but don't just catch it...imagine that your back and arms are a kind of spring in tension...and when you catch the ball it will just spring right back into the air...again the idea is minimize the time the ball spends in your hands. This excercise will train your explosive fast twitch muscles in your lower back and side as well as your shoulders...you literally can 2-3 inches on your vert just with excercise alone.
Finally...add some jump rope and running and bounding plyometrics...there lots of good track and field technique books that teach all this stuff really well.
I went through two cycle of this kind of training at two times in my life: once in HS and once in college...both time I added at least 6 inches onto my standing vertical and about 9 or 10 inches onto my running vertical and to be honest, I could got even more if kept at it but a 34" vert puts you a long way into the air and in most settings...no one can really even touch that kinda of ups.
I'll say this...if you can touch the rim now...you could be dunking in 4 months by doing some hardocre plyometric training. Below is general outline...you should really buy a book on plyometrics cause there's a lot to 'em.
Key Excercises to do:
1)Squats - do some really heavy weight but only go down about a 1/4 - 1/3 of the normal squat (i.e. butt hitting heels)...basically stop when your thigh and shin bone form a 120 deg angle...try to do the uplift as fast as you can and then calf raise at the end of the rep. Then do some light weight...like 135 lbs or so...and do jump squats...literally try to jump as high as you can at the end of each rep...alternate full-all-thel-way down and 1/3 squats.
2) Box jumps - like Spoon and some other guys said and like your doing with the strength shoes...the shoes are a gimick I hate to tell you...not that there all bad, they help not to cheat. Start by just doing 'depth jumps': step/jump off 2-3 foot box and try to land as soft as possible (do not let your heal touch the ground) like Bruce Lee or a cat, or something. Do those for a few weeks to get your leg muscles used to the stress and then start actually trying to 'rebound jump' off the ground right as you hit...like a kangaroo. Try to minimize your actual ground time as much as possible. Later on you can add depth jumps and then box jumps from higher elevations to the end of your routine as the exist height becomes easy...and believe me, it will. You also add variety like changing direction when you hit the ground, etc.
The next thing you'll want to add is a medcine ball toss -or- if you have access to dumbell weights that's good too. Get like a 10 lbs medicine ball and go out to open area. Using an underhand, granny shot type of motion, heave the ball into the air as high as you can. Then try to catch it...but don't just catch it...imagine that your back and arms are a kind of spring in tension...and when you catch the ball it will just spring right back into the air...again the idea is minimize the time the ball spends in your hands. This excercise will train your explosive fast twitch muscles in your lower back and side as well as your shoulders...you literally can 2-3 inches on your vert just with excercise alone.
Finally...add some jump rope and running and bounding plyometrics...there lots of good track and field technique books that teach all this stuff really well.
I went through two cycle of this kind of training at two times in my life: once in HS and once in college...both time I added at least 6 inches onto my standing vertical and about 9 or 10 inches onto my running vertical and to be honest, I could got even more if kept at it but a 34" vert puts you a long way into the air and in most settings...no one can really even touch that kinda of ups.