The upper body plays a large role in the ability to dunk a basketball. After logging in you can close it and return to this page. THIS WEBSITE HAS BEEN CREATED FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. A simple method is to put a piece of tape (make an x) on the spot. That will pave the way for tremendous gains in the futureplus, it flat-out works. Home Learn & Improve How to Dunk a Basketball. Ready to dunk a basketball? J Erving completed his famous foul-line dunk that was then duplicated by Michael Jordan. How To Dunk A Basketball Granted, genetics plays a tremendous role, but so does training. In addition to STACKs wrestling workouts, we also provide plenty of nutrition advice to help wrestlers make and maintain weight throughout their training. This starts with ankles and calf muscles that can stay strong and stiff, because if the ankles cant hold strong, effective force transfer diminishes. To develop ankle strength and stability, point your toes to the sky and perform Ankle Bounces with a slight knee bend. How to Dunk a Basketball ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY NEW VERTICAL JUMP TRAINING. 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. To Dunk A Basketball The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Develop first-step quickness, serve with power and add inches to your vertical with volleyball training from some of todays top coaches. Exercises to Dunk Oovvuu. What is Mike Conleys Height and Wingspan. To Dunk A Basketball Use the net to gauge overall jump height. Its best to stick with basic, compound exercises like squats, bench presses, barbell rows, and military presses. The modern idea of plyometrics, in both philosophy and exercise selection, is different from the original concept, which was brought to America by Yuri Verkhoshansky. If you want to more be sure to check out all of our vertical jump training articles. Join. Step 4 Catch the ball and go directly back down into another squat. How To Dunk | Key Exercises | The Lost Breed Know in your mind that YOU CAN jump high enough, and recruit all your muscle fibers. Then try a football or mini basketball and gradually increase the size of the object in your hands until you are able to dunk a full-sized basketball. WebHow to do it: Start by standing with your feet shoulder-width apart and your toes pointing forward. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. 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. In addition to STACKs wrestling workouts, we also provide plenty of nutrition advice to help wrestlers make and maintain weight throughout their training. Whether you want to add power to your swing, speed on the basepaths or explosiveness in the outfield, youll need to start with lower body and core workouts designed specifically for baseball players. Your goal should be to ensure that you lower your center of gravity effectively in the step prior to taking off for a dunk in order to store and release energy generated from the sprint lead up into the vertical explosion. Just look at this video and tell me dunks arent the best. Step 4: Stuff the Basketball Through the Net. Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. Once you are on your feet, you will then explode (for lack of a better term). The athletic recruiting process is a lot like dating, with college coaches/scouts and high-school student-athletes sizing each other up and searching for the right match. !-Our 8-Week program is designed to improve your overall athleticism, and help increase your vertical. Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. This article will take a look at the history behind the dunk, go into some ways in which you can learn to dunk a basketball and some steps you can take towards ensuring you reach your goal of dunking. Develop first-step quickness, serve with power and add inches to your vertical with volleyball training from some of todays top coaches. and the dunk became an attraction in itself. Avoid the trap of overtraining. Slam Dunk Workout Plan Click the link below to start jumping higher today!https://www.thelostbreed.com/collections/frontpage/products/flight-schoolJump Programs: https://www.thelostbreed.com/collections/frontpageThe Lost Breed Apparel: http://www.thelostbreed.comSubscribe: https://www.youtube.com/thelostbreedtlbBeats By:The Passion HiFI www.thepassionhifi.com Mike Medeiros https://soundcloud.com/shinzouistheworld Learn best practices from athletes who have achieved success and the experts who have helped them. 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. Required fields are marked *. Through STACK, youll find the explosive workouts, conditioning and full-body strength training you need to get bigger, faster and stronger on the lacrosse field. We covered some highly effective resources and methods in which you can vastly improve your vertical leap and I suggest you check those out for all of the details. Dunk Training However, the variables developed in mostpopular jump programs are not the only factors that determines how high you can jump. Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. The shot was even banned in college basketball from 1967 to 1976 as a way to even the playing field. Using the example above, the first day would be at two reps of 135 pounds. Feature Photo Credit: C-Town Throw Down, by Erik Drost, licensed under CC BY 2.0 (modified from original). Well-rounded programs also include Sports Psychology training. 244. How To Dunk A Basketball Are you trying to fly high, throw it down and impress scouts? There s a good chance that mindlessly following popular exercises to improve your dunk is doing more harm than good. The athletic recruiting process is a lot like dating, with college coaches/scouts and high-school student-athletes sizing each other up and searching for the right match. Instead, I recommend performing the exercises below to improve your dunk. From Michael Jordans famous leaner to Vince Carters performance in the 2000 NBA Slam Dunk Contest, elite athletes have perfected the art of dunking a basketball. WebWe want to use all the momentum that we have to EXPLODE UP towards the rim. Dunk jump technique: Dribble toward the hoop: Basketball dunks require the ability to dribble the ball toward the basket. The arms should work synergisticly with the rest of the body during the jump movement. Check out STACKs workouts and drills tailored specifically for hockey players. 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. The Dunk Workout 1- Drill Name: Barbell Explosions Similar Drills: Back Squat Drill Goal: The goal of this drill is to increase the explosive power in your lower limbs, which is the key ingredient when leaping higher. Perform this workout routine three times a week and youll be dunking a basketball in no time. Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. Lets take a look at the steps in the dunking process: Some people are fortunate enough to be able to dunk from a stationary position, and you may be able to work your way up to that, but most people need a running start to build momentum before jumping to dunk. Mark the area where you want to jump from on the ground. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. For even more volleyball training content, check out our volleyball video library. Single-Leg Ankle Bounds 310 Use both of your arms to lean on a basketball (instead of a medicine ball). This part is important: Find a coach or trainer who can teach you how to perform these exercises correctly. Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. Soon you will be ready to include the ball. The second day is strength retention and unilateral (single-leg) jumping. Increase Gradually. 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. The following dunk tips will help you add a few inches to current dunk jump height. Whether you want to add power to your swing, speed on the basepaths or explosiveness in the outfield, youll need to start with lower body and core workouts designed specifically for baseball players. For even more softball training, check out softball video library. If you arent close to dunking, simply practice your vertical jump from a running start. Alley-oops allow you to swing your arm without the ball in your hands and therefore maximise the arms role in upward propulsion. Its often forgotten that these exercise were performed under close supervision with careful monitoring for fatigue. In a sports training context, force is essentially synonymous with strength. Your goal is to effectively transfer sprinting speed and horizontal momentum into vertical jump height. Some of these programs prescribed hundreds of jumps and other explosive exercises performed daily. How To Dunk Off One Foot How To Dunk Off Two Feet All rights reserved. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Another critical feature of this drill is that it removes most of the countermovement from the equation when training to jump. Even on one handed dunks you can still rip the ball up with two hands at take off. Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. Throwing down a dunk on the competition is one of the greatest feelings available to athletes. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. In some situations, athletes gain an edge with prescribed use of safe supplements. In order to dunk you simply must master the lead in step, otherwise known as the penultimate step. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. As the ball is thrown, follow through with your arms and legs. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. Dont wear yourself out in these sessions though. More strength equals more force. 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. How to Jump Higher The Ultimate Training Guide To A Higher Vertical Jump. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. Chances are you will not be dunking a basketball on your first attempt. Dunks can also change the momentum of a game and give your team the upper hand from just one exciting flush. Dunk Tips That You Can Start To Apply Today! Maximum controlled velocity (MCV) relates to the maximum speed that you can run while maintaining control of your muscular movements. This part is important: Find a coach or trainer who can teach you how to perform these exercises correctly. The first half of the jumping equation is producing force. In order to dunk a basketball you must be able to activate the correct muscles at the right time with the right force. WebHow to do it: Start by standing with your feet shoulder-width apart and your toes pointing forward. 18. r/Basketball. For even more volleyball training content, check out our volleyball video library. Exercises To Jump Higher, Get More Explosive and Dunk A Basketball Caution: before you attempt this, you should strength train for at least three months and be able to squat one to one-and-a-half times your body weight. We provide you with the tools you need to succeed, but it is up to you to put the hard work in. These guys have perfected the art of dunking. Its best to stick with basic, compound exercises like squats, bench presses, barbell rows, and military presses. Get down to the hoops regularly and try to throw down with max effort as often as possible. Stop when maximum jump height starts to diminish. Yes, I know a dunk gets a team the same two points that a layup gets you but a dunk is worth more than just the two points that it is worth. The best movement for producing force for the vertical jump is a properly executed Squat. Become a better soccer player through the conditioning workouts, speed training and foot drills on STACK.com. Build your football workout today! How to Dunk a Basketball The one thing I never was able to do, at least not on a regulation hoop, was dunk a basketball. WebPerfect shooting form to make your shooting skills better. How To Dunk A Basketball Step 1: Build Your Dunk Approach Speed/Momentum. How To Dunk a Basketball An effective arm swing should seamlessly transfer energy down and up through the kinetic chain with no loss of momentum and potential energy storage. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. If you want to become a better dunker you must train hard and with consistent effort. Follow us at www.facebook.com/showupfitness to see more exercises and get helpful dieting tips. Let me show you how. How to Dunk a Basketball if You Are Short The arms should work synergistically with the rest of the body during the jump movement. Deep Knee Bend With Jump Perform a deep knee bend until your bottom almost touches the ground. Latest sports news, for all pro sports, college sports, high school sports, and more. This website uses cookies and third party services. Step 2 Squat as deep as you can, keeping your back straight and staying on balance. Use both of your arms to lean on a basketball (instead of a medicine ball). To jump high, you should be able to jump high. Combine these dunk tips with one of the many proven and effective vertical jump programs and you too can rise up like the pros. The Ultimate Vert Shock Review 2021 Does Vert Shock Really Work? {"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. Leap from the ground to slam the ball once you are one meter from the basket. The following dunking tips will help you add a few inches to current dunk jump height. While the dunk is seen as an impressive feat now, it wasnt always the case. Another critical feature of this drill is that it removes most of the countermovement from the equation when training to jump. If so, are you following the latest and greatest guides to improving your vertical leap? exercises On the descent, recoil your forefeet forcefully into the ground. Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally. Build your football workout today! 244. Vince then pushes his feet "through the floor" as he begins to extend at the ankle, knee and hip joints. If you want to jump higher off a sprint such as when dunking on a fast break then you must optimize your MCV. Day Two (Three or Four days later) Did You Know? Exaggerate the last step. Another exercise is doing max jumps. They must be a MAX EFFORT workout not a cardio workout. Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally. Whether you want to become a stronger skater, develop your stick-handling skills, buy better gear or eat healthier, youll find everything you need at STACK.com. However with a little practice a fierce arm swing will become second nature. A quality jump program such as Vert Shock will help build the strength power and explosiveness required to add somewhere between 8-20 inches to your jump over a few months. As a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game. What is the Supplement Inositol and What are its Benefits? How To Dunk a Basketball This will minimize your risk of injury. When you are airborne, bring the tops of your feet to the sky. Keeping your core and hips engaged, explosively throw the ball with as much power as possible. 12 days ago. Back Squat Work up to a 6 RM You can always lower the hoop you are playing on and follow the below steps on how to dunk a basketball. This will alleviate any guesswork on where to jump from during your running start. For even more softball training, check out softball video library. A standing vertical jump is often used for testing purposes however requires much less complexity than in game specific vertical jumps such as dunking. How to Dunk a Basketball Once you are on your feet, you will then explode (for lack of a better term). This was also where Julius Dr. What is Darius Garlands Height, Weight, and Wingspan? Unlike learning how to throw a bounce pass or dribble between your legs, dunking requires athleticism, making it impossible for everyone to do. Please log in again. If you arent close to dunking, simply practice your vertical jump from a running start. Workouts and Exercises for Basketball Players Exaggerate the last step. This means that when you buy certain products from some of the sites which we link to VerticalJumpWorld.com receives a commission. When leading into the penultimate step you should throw your hands down which will increase the total sum of the downward directed forces. Here are some key exercises to help you dunk. These exercises are great for gaining strength and muscle mass. Step 2: Mark Your Dunk Take-Off Position. dunk At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. Join. 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. Dunk Training Since shock training was introduced, hundreds of programs have attempted to mimic Verkhoshanskys exercises. Since then, the dunk has evolved into one of the most exciting plays in sports. To jump high, you should be able to jump high. 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. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. Use the net to gauge overall jump height. How To Dunk A Basketball Workouts and Exercises for Basketball Players Get down to the hoops regularly and try to throw down with max effort as often as possible while concentrating on correctly applying the dunk tips I have shared below. Step 3: Try Touching the Rim First. These exercises are great for gaining strength and muscle mass. Keeping your core and hips engaged, explosively throw the ball with as much power as possible. Maximize your sports performance with advice from todays top coaches and elite athletes. Dunking 2023 Dunk or Three. Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program. These forces will then be stored and transferred vertically as you rip your arms up explosively in the direction of the hoop. If you watched the video you would have noticed that the transition from the lead up run to take off is almost seamless. Slam Dunk Workout Plan Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. Perfecting the penultimate step takes time. Research has demonstrated that the upper body plays a significant role in the ability to jump and dunk a basketball.