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Hear me out. I've decided to make a last ditch push for a windmill by xmas before I hang up my hoop dreams, accept the passing of youth and embrace being an older man.

Theres a lot of talk about plyometrics when it comes to dunking but no one ever talks about the upper body. I think even if i somehow get my ducks in a row and am able to jump high enough to legitmately attempt a windmill, i'll not actually be able to, owing to a lack of explosive upper body. Hard to explain but bringing the ball around quickly in the short time you're in the air is not something I can take for granted and actually needs to be trained. Not that im in any danger of jumping the 36 odd inches i'd need for a windmill any time soon.. but suppose i will keep working towards that end, what can I do to make sure my upper body also improves over time so that when the time comes that I can jump high enough, im also able to land some nice dunks.

i dont have any special attachment to a windmill, it just seems like one of the hardest dunks one can do, so that's why i'm referring to it. I also like that dunk where you have your back to the rim and you bring the ball down low between the legs before finishing the dunk - not sure what it's called, but again i'd like to have enough upper body explosive whatever to successfully complete that dunk in the fraction of a second i am in the air.

Thank you for your thoughts and to scooby for inspiration for thinking about adding mad inches to my lying plyo pushups.

In warmups pause your middle rep and let the bar sink you fully into deep position. So for example I do 6x60kg and 3x100kg - i'll pause reps 3 and 4 on the 60kg set and rep 2 on the 100kg rep. When you pause the middle rep(s) you'll find the subsequent reps to be of a fuller depth. I discovered this for myself again recently and it's worth sharing with others.

If you try it out, please leave feedback or videos. I might post mine too later.