One of the best ways to learn how to dunk a basketball is to perform alley-oop dunks. Follow us at www.facebook.com/showupfitness to see more exercises and get helpful dieting tips. If you have read our ultimate guide to jumping higher you would have noticed that jumping higher is both an art and science. Even on one handed dunks you can still rip the ball up with two hands at take off. Give yourself enough distance before you take off. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. August 30, 2017 inVertical Jump For Basketball. 12 days ago. Players tried fancy gimmick dunks that may not have been pulled off in regular games to the amazement of the fans. 18. r/Basketball. The login page will open in a new tab. Feature Photo Credit: C-Town Throw Down, by Erik Drost, licensed under CC BY 2.0 (modified from original). Alley-oops allow you to swing your arm without the ball in your hands and therefore maximise the arms role in upward propulsion. Dribble towards the basket at a good pace. (See also Start Dunking With This 2-Day Program.). Perfect shooting form to make your shooting skills better. In fact, I urge everyone who cant dunk on a ten-foot hoop to do so, because dunking a basketball is one of the best feelings ever! Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. Chances are you will not be dunking a basketball on your first attempt. These guys have perfected the art of dunking. Maximize your sports performance with advice from todays top coaches and elite athletes. Back Squat Work up to a 6 RM Running on a long jump track with out shoes also helps build the, DUNK TIP # 2: Optimizing The Penultimate Step, Jacob Hiller teaches how to perfect the penultimate step in his super popular, DUNK TIP # 3: Use Your Arms To Gain Extra Inches, Best Vertical Jump Training Equipment 2021 [Ultimate Buyers Guide + Reviews]. Focusing on your arms during dunking can feel awkward at first. Latest sports news, for all pro sports, college sports, high school sports, and more. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. Dunking If so, are you following the latest and greatest guides to improving your vertical leap? While the dunk is seen as an impressive feat now, it wasnt always the case. Dunking As a person who played basketball through college, I was fairly proud of my playing career and fulfilled a lot of the goals I set for myself. The following dunk tips will help you add a few inches to current dunk jump height. Required fields are marked *. Jumping into these methods from the get-go is not the way to go. Alternate legs for each repetition. As the ball is thrown, follow through with your arms and legs. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. This will help you practice using your arms for momentum, as well as help your form. This is a light day that stimulates recovery and improves form. A simple method is to put a piece of tape (make an x) on the spot. Get down to the hoops regularly and try to throw down with max effort as often as possible. These guys have perfected the art of dunking. Dont wear yourself out in these sessions though. Ready to dunk a basketball? Running on a long jump track with out shoes also helps build the intrinsic jumping muscles on the foot that can greatly increase MCV, and subsequently vertical jump height. Take a dunk attempt and have 30s-1min rest in between dunks to allow for optimal recovery. That will pave the way for tremendous gains in the futureplus, it flat-out works. Check out more workouts and drills in our soccer training video gallery. WebOne exercise that you can do to perfect this dunk is jumping at the rim to grab it. The following 3 dunk tips will hopefully help you get the most out of your dunk sessions. Imagine you are watching a basketball game and a player has a wide-open breakaway. How to Dunk a Basketball Use these 3 dunk tips to help get you a few more valuable inches on your jump height. The Key to Dunking a Basketball: The Vertical Leap Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. Dunks can also change the momentum of a game and give your team the upper hand from just one exciting flush. When looking for exercises to improve your dunking ability, remember not to go too fast, too soon. Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. Keeping your core and hips engaged, explosively throw the ball with as much power as possible. Our team strive to continue to provide our valued readers with the best vertical jump related information, honest and comprehensive jump program reviews plus access to market leading jump training resources. Exercises to Dunk How To Dunk A Basketball Step 1: Build Your Dunk Approach Speed/Momentum. If you watched the video you would have noticed that the transition from the lead up run to take off is almost seamless. Learn best practices from athletes who have achieved success and the experts who have helped them. Exercises to Dunk Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. 244. If you want to become a better dunker you must train hard and with consistent effort. Some people can dunk from a standing position. Notice how seamless the transition from vertical to horizontal is. Youll find the basketball workouts and drills youre looking for to take your game to the next level. Soon you will be ready to include the ball. to Dunk a Basketball in Ten Weeks or It is best suited for the off-season, when your legs have had a chance to recover. This will alleviate any guesswork on where to jump from during your running start. The second day is strength retention and unilateral (single-leg) jumping. 244. I mentioned earlier that I have never dunked on a regulation-sized basketball hoop, which is ten feet tall, but that doesnt mean I have never dunked. The name dunk came from an article written about Fortenberrys feat in the New York Times as they wrote that the shot looked much like a cafeteria customer dunking a roll in coffee. It was initially called a dunk shot before famed Los Angeles Lakers announcer Chick Hearn started calling it a slam dunk during Lakers broadcasts. to Dunk a Basketball in Ten Weeks or How To Train To Dunk: Step 1- Develop Stability, Muscle Activation and Core Control How To Train To Dunk: Step 2- Develop Jump Specific Strength How To Train To Dunk: Step 3- Optimize Dunk Specific Jump Technique How To Alley Oop: The Easiest Way To Learn How To Dunk? Even on one handed dunks you can still rip the ball up with two hands at take off. Exaggerate the last step. Squats teach the body how to drive force vertically, trumping leg extensions and other isolation exercises. Day One The three suggestions above are very accurate and will lead to an improvement in the height of your vertical jump. Twenty minutes of plyometric training, including broad jumps, one-foot jumps, box jumps, depth jumps (jumping off a bench, and immediately springing off the floor), and full squat jumps. Instead, I recommend performing the exercises below to improve your dunk. Make some sort of mark on the surface that you are attempting to dunk from as to where you should be jumping. Step 1 Stand with medicine ball held at chest height and feet shoulder width apart. Maximize your sports performance with advice from todays top coaches and elite athletes. Let us know in the comments below! How To Dunk Off One Foot How To Dunk Off Two Feet How To Dunk A Basketball Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. The next week, perform the same warm-up and try lifting 140 for six reps. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. Either way, dunking can elevate your game (no pun intended) and put you on highlight reels for your high school, college, or pro team. {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Dunk Training Guide: The 3 Best Exercises To Dunk, Throwing down a dunk on the competition is one of the greatest feelings, DUNK TIP # 1: Improving Your Maximal Controlled Velocity (MCV), Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. Next you will push your entire body up, as you would when doing the medicine ball burpee that we described in exercise routine 1 above. What is Derrick Roses Height and Wingspan? As the ball is thrown, follow through with your arms and legs. Did You Know? Approach the run up like a normal long jump but on take-off try to get max height, not length.

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