Plyometric exercises are commonly used by elite athletes who want to become more powerful in their specific sporting movements. You can also practice by jumping across a basketball court and back, leaping as high as you can each time. To improve your ability to dunk this is what i believe you should do. The same thing with the two leg exercise except this time you take off from two feet. Download this free pdf checklist and start increasing your vertical. In the meantime you can check out this article on insidehoops.
Height and athleticism are the main factors, and all other wild cards bow down to the influence of these two. The home exercises and training activities in each phase are a comprehensive guideline, it is not necessary to complete every activity andor exercise on the day you are training. Muscles need to be strong, but they also need to be trained for quick, explosive bursts of power as part of your dunking workout. For all exercises, start out with two sets of five reps. Dunking the competition in 1950, bill rosenberg founded the dunkin donuts chain. This is one of the most proven and effective jumping programs that has ever existed. How to jump 26 inches higher in 45 minutes free download. The following 3 dunk tips will hopefully help you get the most out of your dunk sessions. Jun 04, 2020 as a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game. If you can only grab rim, then practice approaching the rim from different angles.
Feb 14, 20 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. How to train yourself to dunk a basketball howtheyplay. Oct 29, 2014 russellwestbrookgqfitness dunk basketball sports. Find out how high you need to jump with this awesome dunk calculator. Exercises like squats, lunges or weight training is recommended. Practice and hone your approach, then practice the dunk itself. Repeat at max speed and power with a basketball in your hands 3 sets of 15 sprints. Butt kick jump up, bringing your feet up to your glutes and back down before landing. Completing the right dunk workout will help you master the fine art of dunking a basketball with one hand but it will also adequately prepare your body for the pressures of a game situation. Dynamic exercises that combine speed and strength such as skipslow and highand squat jumps and bounding are all ways to improve your leg power once a. This article covers several essential exercises for training your vertical jump, and it presents an eightweek.
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 dont wear yourself out in these sessions though. If you have access to a basketball ring that you can adjust the height of, use it. Top 3 books to increase your vertical jump basketball mentality. This free pdf is not the jump manual program, it is only a free workbook i offer here in order to get you guys started. If youre looking for the perfect way to add explosive power to your jumps and supercharge your quads and glutes the slam dunk workout will do the trick. Also, due to the high stress on muscles, tendons, and joints, i recommend at least 6 months or more of basic weight training prior to incorporating any plyometric exercises. Oct 15, 2020 fast forward to today, and at 29 years old i have the abilities i always dreamed of. Anyone have any suggestions on workouts or anything. If you cant palm the basketball, then you can hold the ball over your hand like a waiter holding a plate of food and, with a quick turn of your wrist, throw the ball through the hoop. The athlete should pick 12 activities or exercises per section to avoid over training.
I used the guidelines in explosive basketball training. Ben dickinson, jack hamilton, thomas matthews, logan samuels, malcolm smith, cahli thomas, and danny williams couldnt. Jan 28, 2021 im 22, have been playing basketball my entire life, and would love to dunk. When athletes are thinking about dunking, they direct their minds to nba players. How to dunk a basketball if you are short or a beginner. In my own quest to dunk i bought a spalding gold series adjustable ring that i practiced on starting at 9ft, then moving to 9. Just do these 5 exercises every day and youll be dunking in no time.
If you are willing to dunk a basketball, but you do not have much power for it. I recently started eating right and getting back in shape, and was wondering if i should lose some weight and get healthier before doing the program. Ultimately, the key to dunking better, especially if you are short, is learning to jump higher and quicker. Top 4 exercises to jump higher, get more explosive and dunk a basketball. 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.
Completing the right dunk workout will help you master the fine art of dunking a basketball with one hand but it will also adequately prepare your body for the pressures of a. Basketball skills and drillsjerry krause 2008 before great basketball players developed. Twofooted jump these are simply jumping in place, using the force of your landing to propel your next jump. Repeat at max speed and power with a basketball in your hands 3 sets of 15 running two leg jumps. Mar 27, 2020 dunking a basketball is a skill some players take for granted. Only the worksheets and other pdf files are downloadable. Those are some important techniques when youre learning how to dunk. I just turned 14 year old 510511 8th grade 16070 poundsand im wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 3032 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one. I did a dunk test and it said i need an 18inch vertical to dunk. One is already discussed which is strength training which helps you to be more powerful and jump higher. 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. Jump five times, rest for 90 seconds and jump five more times. The last time i dunked a basketball, michael jordan was a washington.
If you want to uncover the full potential of your vertical leap, then go and buy the program, its one of the best investments youll ever make as a basketball player and youll save yourself a lot of time on. Strength training is the numberone way to condition your body so you can be more powerful and jump. This video will show you various exercises with which you can improve your strength for your slam dunk. How to double your vertical jump for basketball 12 week course. After all, some of the shortest players in the nba have become icons in the realm of dunking, proving that it is in fact possible. Not so long ago, i played the worst basketball game of my life. The basketball dunk uses a very powerful jumping motion to forcefully push a basketball through a goal positioned at a height of 10 feet 3. Basketball strength shoes best workout to increase vertical jump, dunking drills high jump. A dunk is a type of basketball shot where a player jumps high enough to dunk the ball into the basket.
How to achieve the perfect slam dunk in basketball. As you get better, try dunking a tennis ball, then a soccer ball, then a volleyball. Twofooted box jump these are the same as twofooted jumps, except you jump up onto a. Ground reaction forces during a basketball dunk request pdf. How to dunk a basketball for short people sportsrec. There is no doubting that weight training and plyometricjumping drills help develop. If you are 6foot6 and can jump through the roof of the gym, you probably arent going to benefit much from this article.
Officially, this is called a slam dunk, which is typically shortened to dunk. The defining characteristic of the depth jump is that the jump is preceded with the. This is a level 3 strength workout so try pushing your performance to level iii in the number of sets and reduce rest time for ec. The average height of an nba player is 6 ft 7 in at this height, it is easy to rise up and dunk a basketball. A half dunk using a basketball week 5 onehanded slam dunk week 7 no need to worry about ball handling with a tennis ball. Ill share with you exercises that will improve your vertical leap. Exercises to improve your jumping power when building up your jumping power, it is important to strengthen your hip and leg muscles as these are directly involved in generating the power necessary for jumping. Basketball is one of the most popular sports worldwide. It will also let a few or many players on your team dunk the basketball, which can lead to. Which is why, on april 1, 2014, i dedicated myself to dunking a basketball for the first time.
Learn how to jump higher free 10week vertical jump training. On the other hand, if you are under 6foot and have always wanted to throw one down, there is no reason you cant work toward this goal. How to dunk simple progression overtime athletes blog. You dont have to kill yourself doing a multitude of workouts. Jun 14, 2011 dunking a basketball carries mystique among averagesized men. Some players have the desire to dunk but have the wrong impression that only the tallest players can master this art.
Start off with long strides first with your last 1 or 2 steps being explosive. I was enthralled by the short film on todd i found. Right now i can barely dunk a wiffle ball but with. These exercises should also be done only 12 times per week, as i have explained below. Nov 16, 2018 after a successful tennis ball dunk, try using a softball followed by a mini basketball, and finish with a regular sized basketball. The exercises and the training routine is sometimes hard and not so fun. Apr 12, 2020 a dunk is one of the best chances to score field goals in basketball, and a dunk is a skill worth mastering. For example basketball players who want to learn how to dunk a basketball will commonly participate jump training with a large plyometric component. Only a small fraction of people on earth can dunk a basketball and once you get to the point that you are easily getting above the rim, you are a part of that select club. There are basketball related exercises available, which can help you build your jump as a short basketball player. How to dunk a basketball with one hand 3 simple steps. Ultimately, the key to dunking better, especially if you are short, is.
Jan 05, 2021 plyometric exercises do this by tricking the body to work harder as well as contracting and extending the muscles repeatedly in a quick motion. How to improve my vertical leap in an effort to be able to. I wrote you a while back that a basketball player i worked with made great improvements in jump height 9 inches running speed and quickness. Maintaining control of your body, when trying to dunk a basketball with one hand, hinges heavily on the strength of your bodys core. So that i could live it, breathe it, perhaps take a crack at it with my pen. Apr 08, 2021 once you dunk a basketball youll probably want to dunk every chance you can to show off those vertical skills, but keep in mind a few things to avoid hurting yourself along the way.
Mechanical analysis of basketball players dunk action technology. At around 5 foot 10, i used to be able to barely touch the rim, but now im pretty out of shape and cant do it. Make sure your toes are pointed up towards your shin right before you plant it to jump. Dunking in basketball requires explosive vertical leaping ability, but with some training many players can see an increase in the height they can achieve on their jump. Dunking a basketball is a skill some players take for granted. Allyoop a pass high above the basketball rim that allows a player to catch and slam dunk or drop in the ball in one motion. When joe fortenberry, a farm boy from happy, texas, threw one down at the west side ymca in new york city on march 9, 1936, he may not have been the first man to dunk a basketball, but he was the. It should move downward as you land and thrust upward as you take off. Todd trained for three years, putting on 85 lbs of muscle to gain the power needed to dunk.
How to dunk top 3 tips for beginners how to basketball. Most people who are learning how to dunk will start dunking with 1 hand, and being able to grip the basketball will make it easier. These exercises train your body to get used to the motion of jumping while running, which is what you will mainly be doing during a game. While the most popular use of plyometrics for basketball is to increase vertical leap using different plyo jump exercises it isnt the only way to use plyometric training for basketball. While the average height of a male globally is only 5 ft 6 in at this height is considerably more difficult to dunk a basketball. Sep 14, 2019 the 2 major components of dunk training. Ive now trained many nba players, and my style of oncourt training involves playing against them oneonone, followed by working on dunking ability. But after following a 10week training program with personal trainer alan stein, many of them can.
A great way to isolate your run up and jump technique. Before you consider dunking, inspect the rim and its condition especially if youre playing on an outdoor court. Dunk training can get quite complex but basically, it should be composed of these 2 points. Apr 06, 2020 to learn how to dunk a basketball, do leg exercises, like lunges, squats, and calf raises, which will make your legs stronger and increase your vertical leap. For beginners, just use your body weight for resistance by. How to dunk a basketball in 4 weekart pellowski 202101 dunking a basketball. Popular plyometric exercises for basketball players. As youve just read, it worked for me, so the short and simple answer would be yes. As a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game.
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