This article has been viewed 82,193 times. Its also really cool to dunk a basketball. Perform 6-8 reps of this exercise in a set and give yourself 30 seconds of rest in between sets. As soon as you catch the ball, step into your shot and bang to get yourself off the ground. Do 5-8 jumps in a set and perform 1-2 sets, depending on your strength and experience. When you do your long jump, start off slowly by jogging and then as you get closer to the jump start running faster. Dribble at least twice, then take two steps to the basket. The Key to Dunking a Basketball: The Vertical Leap. Do leg exercises like squats and lunges. If you are short, you must strengthen your legs in order to jump higher. Being short is an advantage -- most short people can jump higher because their muscles are more compact. He went on to Caldwell University on a basketball scholarship where he was part of three championship teams. Try getting power from your legs as you jump upwards. Cynthia Barboza was a member of the USA Women's Volleyball Team for 10 years. References.
Sign up for wikiHow's weekly email newsletter. Well, get to work! This will generate additional upward momentum. An alternative form of this exercise is called the Depth Jump, in which you begin on top of the bench or box and jump downward. How do I make the soreness from doing squats go away? Imagine you are watching a basketball game and a player has a wide-open breakaway. Your email address will not be published. Luckily, by performing certain exercises, losing weight, and perfecting your technique, you can significantly improve your vertical leap and jump higher in basketball. If you don't start running faster or start too fast and get slower, you'll end up not jumping far at all. Repeat this exercise at least 10 times in a given set. 
Players tried fancy gimmick dunks that may not have been pulled off in regular games to the amazement of the fans. We've put together plenty of tips and tricks to help you get started, so you can improve your jump shot in no time. ", jump high enough to touch the rim. 
You can always lower the hoop you are playing on and follow the below steps on how to dunk a basketball. But that doesnt mean you wont be able to see some immediate results like jumping up and touching the rim with your fingers. Once you have completed that, take a tennis ball and try dunking it. Are there ways to shoot good even if a defender is in my face? This will alleviate any guesswork on where to jump from during your running start. What are some moves of basketball layups? A good jump shot is compact and has little or no extra movementthe key is focusing on the essential aspects of shooting form, and then practicing this form over and over again until it is automatic. Continue practicing jumps and squats. Practice your foul shooting with the same form as your jump shot. This article was co-authored by Cynthia Barboza. 
With these workouts, I'm going to try to. What can I do if I don't have the strength to shoot the basketball from far range? Develop a shooter's mentality. Thank you. This article has been viewed 129,568 times. Perform 6-8 reps for each leg and aim to do 2-3 sets in total. Just a few sets of crunches a day can drastically improve your core strength. This happens when you start taking shots that are beyond your range. Catch the ball at the same time you take your jab step. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); As an Amazon Associate I earn from qualifying purchases. However, you must remember that you shouldn't feel as if your shot was forced. If you're not flexible you'll develop an imbalance of strength. Calf raises are an exercise that can be done almost anywhere. Make sure to keep your shoulders lowered and your core engaged as you complete your jumps. Work on your leg strength. Additionally, work on your flexibility by touching your toes, which, depending on your level of flexibility, you can do from a seated or standing position. If you're running hurdles that means you have to give priority to one-leg jump exercises. Do this multiple times, I suggest 20. If you have a history of knee problems, consult your physician before starting any leg or jump training program. The one thing I never was able to do, at least not on a regulation hoop, was dunk a basketball. You can actually increase how high you jump with practice. The running start is slightly less important for taking jump shots at a distance, although it is still marginally helpful in this circumstance. What if I don't have enough power to shoot from the three point line? With over 30 years of experience, Ryan specializes in basketball coaching, social media marketing, and website design. % of people told us that this article helped them. Try learning where you're good at shooting around the court, then practice shooting from a spot that's right for you. Jumping higher in basketball will help you layup, dunk, and block better. That should help improve your power. Don't choose to shoot, choose not to shoot. Your email address will not be published. But the sheer joy and excitement that the dunk brought fans and players alike won out (thank goodness!) As you can see, dunking is not impossible, but depending on your vertical leap and athleticism, it can take loads of training. Then, jump back onto the box immediately after you land. The name dunk came from an article written about Fortenberrys feat in the New York Times as they wrote that the shot looked much like a cafeteria customer dunking a roll in coffee. It was initially called a dunk shot before famed Los Angeles Lakers announcer Chick Hearn started calling it a slam dunk during Lakers broadcasts. When preparing to jump, keep your feet shoulder-width apart for a solid foundation. After youve gotten used to this exercise, you can make it more difficult by holding dumbbells in your hands as you jump.
What should I do if I have a weak shooting-arm? Did you know you can get expert answers for this article? By signing up you are agreeing to receive emails according to our privacy policy. 
Once your feet have left the ground, youre no longer vertically accelerating, and your jump height has been predetermined. Some people are able to shoot over, under or around a defender, but most players need to be a bit open to get a good shot. "I'm 4'10" and I can just about touch the mesh on a 10 foot tall rim.
There is still hope though! Just look at this video and tell me dunks arent the best. It does not matter, but dunking is easier if you are taller. How can I learn to jump high enough so that I can spike above the net in volleyball (I'm 5'1)? Expert Interview. Ryan Tremblay. Last Updated: December 22, 2021 Make some sort of mark on the surface that you are attempting to dunk from as to where you should be jumping. Then jump off the box. We use cookies to make wikiHow great. Check out the helpful tips in this article about workout soreness on wikiHow. 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. By using our site, you agree to our. Another good one is skipping, try skipping for 30 minutes each day, and keep practicing your jumping. As a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game. Chances are you will not be dunking a basketball on your first attempt. unlocking this expert answer. Include your email address to get a message when this question is answered.
One of the first documented dunks happened in 1936, at Madison Square Garden by Joe Fortenberry. To learn more from our Professional Volleyball Player co-author, like how to strengthen 1- and 2-legged jumps, keep reading! and the dunk became an attraction in itself.
I plan on using this article to teach my athletes how to. Exercise and sports stimulate the release of growth hormones that contribute to your height, so practice the exercises in this article. Two step shots are easiest. While the dunk is seen as an impressive feat now, it wasnt always the case. Level up your tech skills and stay ahead of the curve. Ryan Tremblay is a Basketball Coach and the Owner of National Sports ID and STACK Basketball. They should be positioned over the second toe.
wikiHow is where trusted research and expert knowledge come together. Perform 5-6 reps of this exercise in a set and perform 1-2 sets. Include your email address to get a message when this question is answered. How do I jump high enough so that I don't fall or knock over the hurdle? In the gym, target your legs with exercises like barbell deadlifts and leg raises. On your second-to-last step, slightly lower your body, bend your knees a little, and swing your arms back.
Who is your favorite all-time dunker? A good shooter takes every open shot but does not force shots that are not available. She spent 4 years as the outside hitter for Stanford University and played professionally in Japan, Russia, and Italy. This helps improve your jump height and makes it easier to spike in volleyball. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/7\/71\/Become-a-Good-Jump-Shooter-Step-1-Version-2.jpg\/v4-460px-Become-a-Good-Jump-Shooter-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/7\/71\/Become-a-Good-Jump-Shooter-Step-1-Version-2.jpg\/aid29557-v4-728px-Become-a-Good-Jump-Shooter-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":259,"bigWidth":728,"bigHeight":410,"licensing":"