How do you practice dunking a basketball

Don't know my exact vertical measurement, but figure its close to Any tips to get that first dunk down? I am going to continue jumping daily to maintain the ability. Ideally lowering fat and not muscle but some muscle could go.

Also proper jumping technique. Then run the 4 miles around 33 minutes. On completion of 4 miles jump in place about 20 times kicking heals together, 25 two foot forward jumps, 50 slides to left and to right, 25 ski jumpers with hands behind head and feet together, 25 calf raises, 25 kickbacks, 25 one foot calf raises and then one suicide run to 7 spots.

This is done Tuesday, Thursday and Sunday. Put 2 45 pound plates on each side working up to 11 45 plates on each side. I have been doing this for about 15 years. Did have right ankle surgery a couple years ago to clean out scar tissue. Wear waterproof tape around right Achilles and under inside and outside ankle bones on that right foot. Also, use inhalers in nose and mouth, take one nitric oxide before run. What can I do to add to the vertical jump? You need to play basketball.

I'm 5'5 and can get the ball above the rim, but I can't palm the ball, so I always hit the top of the rim. I've had a few rim grazers, but they are pretty inconsistent. What should I do to prevent this from happening? It's tough if you can't palm the ball. The only good solution is just higher, which makes it easier to throw it down with 1 or 2 hands. I am 7 foot tall and i cant dunk on 6 foot hoop HELP.

Your arm should be able to go over the rim so you should be able to dunk. Damn how old are you now. I'm 5"11 and 12 years old, and i'm able to touch the rim, but it's very inconsistent. I've been training for about 4 months, doing calf raises every day until they cramp, and everyday i try to touch the rim at my gym or school or at any court. I found out i could touch the rim 2 days ago, but is there any way to add 7 inches to my vertical instead of doing thousands of calf raises again, because i really want to be able to dunk by 8th gradr.

Do more than calf raises. Your body gets used to different workouts very quickly. So vary them. If you want to work on vert then, just jump. Basically do exercises where you jump.

For example you can do a single leg jump, where you bend down and jump with as much power as you can on one leg. Do this for 3 sets of To up the ante add light weights no more than 10 pounds. Then you can do basic squats.. Again 3 sets of Or jump up a flight of stairs on one leg. While doing these exercises make sure to swing your arms to work on arm swing and to also jump with your full strength to get the full benefits.

I am 5''11 with a 43 inch vertical I am a freshman and I play on the varsity team as a point gaurd I can do ''s and now a I want to tell you how I can dunk all I did was watch Vince carter and watch the motion he does and I did the same motion and I never thought I could dunk until the beginning year of 8th grade now I am a freshman posterizing 11 and 12th graders. Im 11 almost 12 and 5'9. I can hit the backboard, although i cant touch the rim. Any ideas to quickly boost my vert?

Just jump. You can probably improve enough to dunk in a few weeks by doing jump workouts. Line jump- find a line on the ground.. Squat jump.. Then jump up a flight of stairs on one leg. Or do stairs on the climber at a fast speed. Or do box jumps Remember 3 sets of Ok I just turned 18 2 months ago and I'm 6,2 and weigh about and I'm very athlectic I've played basketball ever since 3rd grade so I'm very familiar with tecniques and fundamentals I don't play as much as I used to but I can still get rim on my thumb no prob but can't dunk.

Also being noted that I've dunked about 2 Times but were sloppy plz help. Eat a bit more. And do calf raises and squat jumps. Also Power skips. Then alternate and do all your workouts on one leg, making sure to do each leg equally. I'm 14 and 6'3" and I'm about I've been trying to touch rim sense 7th grade and I can barely tick rim now and I'm a freshman in high school. Is there any workouts that could put more spring in my jump? From there you go into a 60 degrees bend at the hip, and a 30 degrees bend at the knees.

From there you jump as high as you can. Just continue doing that. I''m 6''3" and 14 and I''m a big kid and I''ve been trying sense 7th grade to touch rim. I can jump up and hit the the bottom of the rim is there anyway to get my vertical up in a couple of days or weeks? I am 13, 5'10, and can dunk on 9ft. I can touch 9'6 on vert poles. How am i not dunking on 10ft yet? How sway? How can i not dunk yet? But i do weigh I am 5'3. I can touch the 10ft rim.

I havent done any trainning. If i train my self. Is it possible for me to dunk?? Or not?. But stll not enough for me to dunk. Any adv? I how a question. Im 6 ft i can get my hand on the rim to about my thumb but cant dunk my reach is about 9 ft what do u think i should do? My name is malachi i am 12 in the seventh grade and i have a 8ft foot goal i can do wind mills 1 and 2 handed dunks on but not s. So i am 5'8 and i need help to be able to dunk a 10 goal i can. I think someone knows a vertical workout to increase my vertical.

Im 17 years old im 6 foot 1 im athletic im in good physical shape i weigh about and i can touch rim what should i do in order to dunk. What have you been eating? Can I have your genetics? Im 12 years old 6 grade, I can touch 1 fourth of the net, can someone tell me if Im going to be able to dunk, besides, Im 5"4 My goal is to dunk someday and I need drills to improve.

Don't worry about dunking worry about your shot and ballhandling. I just turned 14 year old 5''''''''11 8th grade pounds and i''''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like inches but i want maybe a 40 by high school and a 48 or more by the time i''m out of high school i''ve dunked over 15 times in practice and alone with one hand its effortless to touch rim with both feet and easier with one but i''m also wondering how to take off when i dunk because i stutter step and i want to get my explosiveness up.

And i want to be able to dunk with two hands. Can anyone help me? Dunking isn't for everybody, but many men at least have a chance at pulling it off. Even so, it depends on a lot of variables for those on the fringe. Many guys have excess weight that keep them grounded. Some days your legs just aren't up to it. Other days, you don't have the right shoes on, or a certain basketball is hard to grip, or a past injury is hampering you.

Little things like that can keep you from basketball glory when you're oh-so-close to throwing down. If you're and lacking great hops, nothing you read is going to pull a miracle. Sorry, Charlie. Don't sweat it, though--as many short shooters boast, "When dunks are worth three points, I'll start doing it.

Similarly, if you're the next Wilt Chamberlain and you can literally kiss the rim, you're too advanced for this course. Enjoy your Zeus-like ability. If you're close but not quite over the hump, with decent height and decent hops, never forget: there is plenty of hope for you. Being in great shape is the best way to start your quest toward a rim-rocking jam, and there are specific exercises you can keep in mind while improving your fitness. This can be done through common leg exercises like squats, lunges, hamstring curls and leg press.

Once that's established, Cook said that increasing your vertical is accomplished through boosting your power. Generally, a player can get his highest when jumping off one foot and reaching up with one hand.

For a right-hander, the most common way is approaching from the left and jumping off the left foot with the ball in the right hand. However, some people find jumping off two feet more comfortable, so experiment and find what's best for you. Going up for a two-handed slam, while awesome, is a more advanced dunk and shouldn't be the goal just yet.

To slip your hand over the rim and throw down a ball means to eliminate anything that might keep you from your vertical maximum. So your other hand should stay at your side to balance your body. If you're not sure what your potential is, go up without a ball first. Get the hang of jumping this way, of hopefully touching the rim. Many of the newer rims are breakaway, and will snap down if you grab onto it.

If you want to have a chance at dunking, you should be able to snap the rim down like this with some consistency. Careful, though: If you grab the rim but can't get a grip, the momentum of your body could cause a violent spill.

Be smart. From there, work your way up. Jeff Haefner of Breakthrough Basketball suggests starting with smaller balls like a golf ball or tennis ball to practice timing and elevation.

It was daunting finding one that seemed legit. Next, I ordered a pair of Strength Shoes. My quest to dunk started poorly. The main problem was that I could only do about half of the very long list of ercises the Jump Manual instructed at the crowded and inadequate YMCA near my place. The basketball court—the only space big enough to do some of the drills—was always occupied with classes.

The Strength Shoes, meanwhile, were so absurd that I was too embarrassed to wear them in front of other gym-goers. I used them only a handful of times, in an empty stairwell on the top floor of the gym. Janik was so handsome and well built he looked like an X-Men character. We talked about my athletic background and what I needed to do in order to dunk in ten weeks. He assigned me a three-days-a-week program that would improve my explosiveness and overall leg strength and told me to check back in three weeks to adjust it.

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.

The first week I performed the ercises at 60 percent max effort, the second week 70 percent, and so on. Leg weights: three sets of 10 reps of squats, deadlifts, and Bulgarian split squats. All performed with correct form. If my form slipped, I lowered the weight.

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