How to Dunk a Basketball: Methods, Exercises, and Tips

Took a 1 week break from basketball came back jumping higher than i was then finally dunk it. Moral of the story, chilllll. Im 15 and im about 6 Now when I try to dunk I vant get my arm to extend to make it any advice on how to change this. Also my verticle got higher for me cuz I just kept jumping nd it strted to get higher I am 5 1 i have a 8 foot goal i wanna learn how to dunk please help me!!!!.

Take a look at this page http: Start out with a smaller ball, one that you can handle with one hand. Then follow the tips above. I am 15 5'7 and I can dunk it just barely. How can I get to be able to jam it? For those that are vertical and height challenged you are going to have to work really hard in building explosive power through weight training and plyometrics.

There are plenty of programs on the internet to try and exercises to do but my favorites weight training ones are: Squats Ass to grass 2. Lunges I'm pretty sure most leapers can easily squat 1. Again plenty of information online on this.

Good luck in achieving your goals. I'm 5'8 and 37 years old myself and can slam a basketball. Sure it's not pretty but I can do it: Im 14 and 6 months and about 5'7 but can only touch half way up net on a 10ft rim. Any advice on how to increase my vertical. Take a look at this page Josh - start doing some plyometrics http: Hi I'm 14 years old and 6 foot 4 I can dunk but not really good like I need more air so that I can dunk better and I'm trying to get my vertical jump up to 5 feet my vertical you probably will say that's crazy but it's possible a really love it that a 13 year old can dunk but I want to do something amazing and that is to be better that micheal Jordan and I will succeed thank you so much hope you see me in the NBA.

I found out that if you practice penultimate two-step jumping practice dunking or just jumping, it gives a MUCH better workout than any one step jumping practice. I was also able to increase my one foot jump vertical by this. I think 2-step dunking is much more powerful and waaaaaay cooler. It is also much safer because you are in more control of your body.

Right now I'm 6'1" and can 2-step tomahawk and basically everything off one foot. I'm 14, 6' 9" and I can't dunk. Please help, everyone bullies me and says I have no hops even though I can touch backboard without jumping. I have a 7'4" wingspan too and I'm really light. Also I got beat up by a 9 year old And the same kid killed me one on one. I was 13 and 4' Be patient with yourself, you WILL get a little bigger and certainly stronger. Next time the 9 year old comes after you, hold your hand out and keep him away!

Look at this too - start doing some plyometrics http: Hi I'm 14 turning 15 this year with a height of 5''9 and a standing reach of 7'5.

Go Premium

Right now I am pounds. I know I'm not physically fit. I can touch the net by just standing and jumping but not the rim. I really want to dunk since my friends can reach almost the rim while i can't even if I'm taller than them. Is it an impossible dream to dunk before my high school life ends? Also it will be nice to hear on how to lose weight. Since people tease me on how fat I am.

But i am currently trying to lose weight and lost 14 pounds already. The only problem is my asthma which is making it hard for me to do physical activities. Timothy - First of all, you are to be congratulated for wanting to get yourself into good physical shape. Losing 14 pounds already is great, just to slow and easy.

• How to Dunk a Basketball.
• Cardiovascular CT and MR Imaging: From Technique to Clinical Interpretation.
• How to Dunk a Basketball | STACK?
• Gymea.
• OUR ELECTRIC EMOTIONS : What actually causes mental/emotional illness? Is there a way to reverse them?.

As for people teasing you, some people can be just plain nasty and I know that at your age that can be tough to handle. I was 4'11 13 years old as a freshman in high school and I took plenty of grief. Hang in there and tough it out.

Talk to people that can help you, a nice teacher, counselor or anyone in the school that you can reach out to. Now, as for losing weight and having asthma, I would have your parents take you to your doctor and have him suggest a program for you to follow.

Site Search

We are not doctors, so we cant make those kinds of suggestions. Hey all, I'm 6"2, pretty athletic and I dunk regularly but not very consistently. It takes me about 30 mins to limber up enough to dunk straight up, and often the bottom of the ball will graze the rim, stopping a clean dunk. Anyone know any limbering up techniques that will help me to max out my vertical for a clean dunk?

I'm six feet even and can snap the rim with one hand, not sure about two hands. I would really like to get to a dunking vertical so I can rebound and have more hang-time with the occasional throw down of course. Do u guys have any specific excercises or one foot and two foot jumping techniques?

I prefer dunking off 2 feet but still love the breakaway one foot two hand reverse. The key for me was doing plyometrics when i was younger and of course practice. If you want something go out there and get it. Try and cradle the ball. Or like I do, I keep the ball on my five fingers going up. Im 6'4 i can touch the grab the rim and hold on but as soon as i get a ball in my hand i cant seem to ge close to the virtical i have without it Work hard keep a consistent schedule push yourself-not to hard. I'm 4"8 12 years old I can touch a 7"5 hoop and "dunk" but it usually is a lay in any advice?

Also my dunks are powerful. Listen here guys, if you're really serious about learning how to dunk follow my link below. I've always dreamt about dunking since I was 8. Watching players like Vince Carter made me so excited. I trained hard by following this guide and now at age 17 I can finally dunk. Learn tips and tactics the pros use to increase the vertical like crazy! Click my link below for more information. I just turned 14 year old 5''''11 8th grade poundsand 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 ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up.

Can anyone help me? Don''t listen to him. Try to dunk as soon as you want to. The earlier you train, the better you will be when you''re older. 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.

3 Easy Ways to Dunk (with Pictures) - wikiHow

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. 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.

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. 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? I can touch the 10ft rim. To give you an example have you ever seen a toddler start running and you watch them knowing full well that any moment they are about to lose it for no reason and face plant the foot path. If not you can watch pretty much any episode of funniest home videos and see this in action.

As we get older not only do we generally develop enough coordination so that we don't fall over whenever we run fast, but we also develop enough sense not to try and run faster than our bodies can handle. But if you want to jump high off a run then you need to learn how to increase your MCV so that you can generate more speed on your approach to convert into vertical jump height. One of the simplest ways to do this is by simply doing some regular short burst sprint training. Some short sprints will not only help you improve your speed and acceleration but will also help you get used to running fast.

Hands down the best vertical jump program is one that is written specifically for you and your individual needs. Cookie cutter programs won't get you the same results as a program designed for you. If you are serious about increasing your vertical jump then check out our vertical jump coaching program. The transition period of a running jump is probably the most important phase. If you cannot smoothly go from horizontal speed into vertical jump height you will never have a good running jump. The key here is getting your footwork right and this means mastering the penultimate step.

Here is what I have previously written about the penultimate step. The penultimate step is simply the second to last one before you take off and is a vital to obtaining maximum jump height. During the penultimate step you slightly lower your centre of gravity to put your body into a more advantageous position to convert your speed and momentum into vertical jump height. Getting the footwork on this phase perfected gets harder the faster you are running in, but the better you get at it the more height you will get on your jump.

Depending on what your running vertical jump is like now, spending time practicing work on this is could provide some significant gains of anywhere between inches in pretty quick time. If you watch the video you will see his take off seems like a simple extension of his run up. There is no jump stop or loss of forward momentum and as a result you can see he gets some insane amount of height and distance on his jump. Some of questions that I get asked about arm swing and vertical jump height are things like does arm movement help the muscular function of the leg muscles or does it simply increases the momentum of the force produced, how much impact can training the upper body have, how much time should be spent training it, and what is the best way to train upper body for vertical jump improvement.

If you want to have a chance at dunking, you should be able to snap the rim down like this with some consistency. If you grab the rim but can't get a grip, the momentum of your body could cause a violent spill. 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's a little harder than just grabbing the rim, and a good step toward throwing down a big ball. Keep that in mind, and progress slowly. A mini basketball is a little more challenging than a tennis ball, but it's easy to palm and that helps. See if you can get high enough to get your hand over the rim--almost up to your wrist--so you can stuff the mini ball. If you can't throw it down with a little authority, a bigger basketball won't be any easier. From there, you can try a four-square ball or a volleyball. Both are a pretty good size but soft enough to be able to grip.

Remember that fatigue is a factor, and you probably have only so many jumps in a session before your legs wear out. Once you're not percent, you don't stand a chance at dunking for the first time. Don't get frustrated if your 15th attempt of the day isn't as good as your third or fourth try. If you're on the verge of dunking, being able to palm a normal basketball will help immensely. If your hands aren't big enough, you can go up holding the ball over your hand like a waiter holding a plate of food. Take care of it--the rock often gets away from players mid-jump, making the attempt worthless.

Work at it, and focus. You'll probably get painfully close dozens of times before you break through and finally get a clean one. You're first "dunk" might be a little ugly and won't be with force. It doesn't mean it doesn't count. The slam dunk is a beautiful play that only a small portion of the population can do, which adds to the allure of it. If you're right on the dunk's doorstep, don't give up.

Work hard at it and keep your confidence high. When it finally does go down, it will be worth it in the end. In addition to presentations from expert guest speakers, attendees of the USA Basketball Women in the Game conference also experienced breakout sessions and small group discussions between speakers and attendees.