27. October 2016 · Comments Off on How to Dunk a Basketball · Categories: Sports · Tags: , ,

Every popular basketball player from Lebron James and Michael Jordan to Yao Ming and most recently Stephen Curry have endlessly wowed audiences worldwide with their ability to deliver great dunks on the court. Given that dunking holds with it the capacity to displays prowess while scoring maximum points, serious basketball players put a lot of time and effort into learning how to dunk a basketball. Let's look at a few of the skills needed to perfect dunking.

Dunk a basketball

Use One-Handed Dunks

The two-handed dunk is one of the most significant and dominative moves in a basketball game, but it takes a lot to master. It's better to start with the one-handed dunk. A simple dunk involves taking the proper two steps, then leaping from your plant foot opposite the shooting arm and extending the shooting arm towards the ring.

Start with a Smaller Ball

When you start practicing dunking, use a smaller ball. It is much easier to palm with a smaller ball than with a larger ball. Even then, make sure you regularly try it out with the regular ball so as not to become perfect in using the ‘wrong ball’.

Practice Ball Handling

To perfect your dunking, you’ll need to learn to rely on inertia while holding the ball with an extended arm. You’ll need to practice this long enough until you can keep the grip while you are at full speed. Practice your approach with different types of balls and monitor your speeds and control.

Master Your Landing

It’s possible to learn how to dunk correctly but fail to land properly. It could be injurious and embarrassing if you keep dunking perfectly but end up falling on your butt. Master the entire sequence of moves from the run to dunking and finally landing on your feet after the slam.

Building your jump is a central aspect of excellent basketball moves. Learning to make a good jump is much more critical if you are short. Anyone below 6’2” has to master excellent jumps over time if he wants to be an excellent player. Here are some tips for learning how to jump higher, so you can master dunking:

Amplify Your Vertical Leap

A proper vertical leap is dependent on correct and sustained leg workouts. You will need to build the flexibility and the twitch strength of your leg muscles. 2-3 sets of lunges and squats, 50-100 calf raises, and 3-5 sets of 60-second wall sits, makes for an effective regimen for your leg muscles.

Master Plyometrics

These are exercises that use the resistance of your body to build strength and endurance necessary for jumping. It involves working the right muscle groups to focus on the specific tendons and muscles that propel the human body in a typical leap. The main muscle groups in a plyometric include the hamstrings, quadriceps, calves, and gluteal muscles.

Build Your Flexibility

You need muscle strength, but you also need flexibility. That’s because body coordination is critical the higher you are able to jump. Hamstrings and hip flexors require flexibility as much as they need strength. Moreover, tight, inflexible muscles can result in straining, tearing, or cramps. You can increase your flexibility through stretching, resistance exercise, and yoga.

Practice Jumping on the Court

You should spend as much time as possible jumping on the actual court. You can run across the court and make successful jumps, then run back again. Start with about three laps where you leap as high into the air as you can. Run and jump till you can touch the net with a typical running jump, then do it until you can perfect it seven to ten times in a row. You can’t do this the first time but should make it your ultimate goal.

With a lot of practice, you'll master the skill of dunking a basketball. To speed up the process, you must train correctly by implementing the tips listed above on jumping higher and dunking the ball. Remember it takes a mixture of flexibility and strength. It's not really about your height; anyone can learn how to dunk a basketball with the right training and consistent practice.

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