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Dunking in basketball

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  • dunk
  • Training
  • basketball
Last response: in Sports & Wellness
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April 6, 2013 1:34:27 AM

Anyone who can do that? And how did they train to get there?

More about : dunking basketball

April 6, 2013 5:23:47 AM


Place your feet apart at shoulder's width. Jump. Repeat. Again. And, again.

When you get bored, stand (nearly) underneath the left side of the backboard. Jump (touch the highest part of the backboard you can reach). Slide-step to the right-side of the backboard. Repeat ... Slide-step back to the left-side. Repeat. Repeat. Repeat. Repeat.

Are you familiar with toe-raisers? You can do them, too. We used to have a 2x4 we would stand on with the balls of our feet - with each of our heels on the floor. Weights are optional as the exercise is meant to stretch-out your calves and achilles.

Slow-motion, exaggerated "long-stride jogging" where you focus on pushing off the balls of your feet is good, too. Throw in some bench jumps for balance and coordination.

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April 8, 2013 6:15:07 PM

Of course work your legs out and jump a lot like Wisecracker said. One technique that he didn't mention however is when you are jumping, squat down as low as you can go slowly and explode up jumping as high as you can. Doing this for your jump training, will increase your vertical.
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May 7, 2013 12:55:36 AM

They have been through a lot of training and workouts. They also have coaches who help them.
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May 15, 2013 11:48:22 PM

Mostly they are PRO. Of course, they've been through a lot of trainings to do that.
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Best solution

May 24, 2013 7:49:23 AM

Been dunking for years.

Look into quick twitch muscle workouts. Aerobic and lunge type workouts are actually bad for trying to increase your vertical.

Jump ropes, stutter steps, Karaoke feet, sprints, calf raises, box jumps, etc are all great work outs.

You also need to work on your upper body. A lot of the momentum you use comes from the swing of your arms through to your shoulders when you jump.

Look into the Air alert 2 program, The jump shoes.. Both of those are great. In High school I made myself boxes. Started at 2 feet used it in reps of ten. Then I went to 3 foot same thing. I'd do sets of ten 5 times morning and night, also ran, jump ropes etc as listed above.

I'm 6'0 tall weight around 175 and can still dunk 2 hands. I'll post a video if you'd like to see :) .
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