Exaggerate the last step. This was also where Julius Dr. Check out more workouts and drills in our soccer training video gallery. You can always lower the hoop you are playing on and follow the below steps on how to dunk a basketball. Next you will push your entire body up, as you would when doing the medicine ball burpee that we described in exercise routine 1 above. Check out STACKs workouts and drills tailored specifically for hockey players. Below is a sample routine that synthesizes the above concepts. This is a great way to get up a huge volume of max jumps while reducing the impact upon landing. Learn best practices from athletes who have achieved success and the experts who have helped them. WebTop 4 Exercises To Jump Higher, Get More Explosive and Dunk A Basketball! These exercises are great for gaining strength and muscle mass. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. VerticalJumpWorld.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com. These guys have perfected the art of dunking. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. All rights reserved. If you want to become a better dunker you must train hard and with consistent effort. Pick up the ball from your dribble about 10 feet out. Soon you will be ready to include the ball. Vertical Jump World is the #1 online vertical jump training hub. Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. Workouts and Exercises for Basketball Players Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. If you want to learn how to increase your vertical jumpyou must master your jump approach. Please log in again. These exercises are great for gaining strength and muscle mass. In order to dunk a basketball you must be able to activate the correct muscles at the right time with the right force. Step 4 Catch the ball and go directly back down into another squat. While the dunk is seen as an impressive feat now, it wasnt always the case. In addition to STACKs wrestling workouts, we also provide plenty of nutrition advice to help wrestlers make and maintain weight throughout their training. Know in your mind that YOU CAN jump high enough, and recruit all your muscle fibers. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. One of the best ways to learn how to dunk a basketball is to perform alley-oop dunks. As a person who played basketball through college, I was fairly proud of my playing career and fulfilled a lot of the goals I set for myself. There s a good chance that mindlessly following popular exercises to improve your dunk is doing more harm than good. THIS WEBSITE HAS BEEN CREATED FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. Unlike learning how to throw a bounce pass or dribble between your legs, dunking requires athleticism, making it impossible for everyone to do. Dunk jump technique: Dribble toward the hoop: Basketball dunks require the ability to dribble the ball toward the basket. Focusing on your arms during dunking can feel awkward at first. The arms should work synergistically with the rest of the body during the jump movement. The Dunk Workout 1- Drill Name: Barbell Explosions Similar Drills: Back Squat Drill Goal: The goal of this drill is to increase the explosive power in your lower limbs, which is the key ingredient when leaping higher. However, the variables developed in mostpopular jump programs are not the only factors that determines how high you can jump. Join. Well-rounded programs also include Sports Psychology training. Its best to stick with basic, compound exercises like squats, bench presses, barbell rows, and military presses. Chances are the most exciting play in this scenario is a rim-rocking dunk that brings the entire crowd to their feet while simultaneously crushing the spirit of the opposing team and their fans. The next week, go for 145 pounds, and so on. The upper body plays a large role in the ability to dunk a basketball. Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. Until you can squat one and a half times your bodyweight, using fancy methods like shock training or high-level plyometrics to increase your force output will lack effectiveness. How To Dunk | Key Exercises | The Lost Breed Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. How To Dunk A Basketball Instead, I recommend performing the exercises below to improve your dunk. They must be a MAX EFFORT workout not a cardio workout. This website uses cookies and third party services. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. But the results are worth it. Join. NBA Stars Off-Court Business Earnings Revealed, Medicine-Ball Moves to Boost Athletic Performance for Basketball, Basketball Hydration Pre, During, and Post-Competition, Fun Basketball Drills That Improve Court Skills, The New Procedure Thats Revolutionizing ACL Surgery and Recovery, The Responsibilities of Parents in College Athletics Recruiting. Exaggerate the last step. Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. Its best to stick with basic, compound exercises like squats, bench presses, barbell rows, and military presses. Day Two (Three or Four days later) The following 3 dunk tips will hopefully help you get the most out of your dunk sessions. The arms should work synergisticly with the rest of the body during the jump movement. 244. If you want to jump higher off a sprint such as when dunking on a fast break then you must optimize your MCV. See all of our vertical jump for basketball articles. Its also really cool to dunk a basketball. Running on a long jump track with out shoes also helps build the, DUNK TIP # 2: Optimizing The Penultimate Step, Jacob Hiller teaches how to perfect the penultimate step in his super popular, DUNK TIP # 3: Use Your Arms To Gain Extra Inches, Best Vertical Jump Training Equipment 2021 [Ultimate Buyers Guide + Reviews]. How To Dunk A Basketball If so, are you following the latest and greatest guides to improving your vertical leap? 12 days ago. Powerful arm swings can add anywhere between 5-20% to an athletes dunk height. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); I never thought I would dunk, after always being so close even after doing several different programs and exercises in different sports, all trying to master the vertical. Step 2 Squat as deep as you can, keeping your back straight and staying on balance. to Dunk a Basketball in Ten Weeks or Use these 3 dunk tips to help get you a few more valuable inches on your jump height. At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. A standing vertical jump is often used for testing purposes however requires much less complexity than in game specific vertical jumps such as dunking. The Hip Flexors Not Play A Role In Vertical Jumping But Also General Health & Wellness >>> Learn More Here. To Dunk A Basketball WebWe want to use all the momentum that we have to EXPLODE UP towards the rim. Simple Vertical Leap Exercises to Improve Dunking If you want to become a better football player, regardless of your position, youll need to develop a high level of conditioning. How To Dunk A Basketball Step 1: Build Your Dunk Approach Speed/Momentum. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. The penultimate step is simply the second to last step before you take off to dunk. The following dunking tips will help you add a few inches to current dunk jump height. exercises Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. Step 1 Stand with medicine ball held at chest height and feet shoulder width apart. Required fields are marked *. The shot was even banned in college basketball from 1967 to 1976 as a way to even the playing field. Repeat the same workout performed earlier in the week, only with sets of two reps. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Dunk or Three is a community hub created to help basketball fans learn and improve. ( Note: Vert Shock is one of the best programs to teach dunk specific technique and jump approach). Obviously a 2 foot jump (power jump) will allow you to lower you center of gravity more than a single foot jump (speed jump), but in either method the penultimate step plays a huge role in potential vertical output. Ready to dunk a basketball? The higher you jump, the easier it is for you to dunk which helps you to learn different dunks if you are confident in your vertical abilities and are bored with the traditional one or two-handed flush. The go-to exercises for training to improve your vert are known as plyometrics. For even more volleyball training content, check out our volleyball video library. Workouts and Exercises for Basketball Players When leading into the penultimate step you should throw your hands down which will increase the downward directed forces. Perform these exercises 2-3 times per week to achieve maximum results. STACK has the volleyball drills and workouts you need to take your game to the next level. We also went deep into ways to measure your vertical leap as well so that you can calculate the distance you have to cover, through training, in order to reach the height necessary for you to dunk. 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. In fact, I urge everyone who cant dunk on a ten-foot hoop to do so, because dunking a basketball is one of the best feelings ever! Get down to the hoops regularly and try to throw down with max effort as often as possible.