How To Dunk A Basketball

Every basketball player wants to know how to dunk a basketball. It is the most celebrated shot in the game. It is the dream of most average players and it is an in-your-face "statement" that a good player makes to defender. It is the slam dunk. We all know WHAT it is, and we all WISH we could do it. But what exactly is involved in learning how to dunk a basketball?

Before We Get Started Learning How To Dunk

Before an average player can even think about dunking, he should take an inventory and be realistic. A person's height and their athletic abilities are the two main factors that determine from the beginning if he will ever be able to learn how to dunk a basketball. Not to say it isn't possible, but there are very few 5-6 players that will ever be able to dunk. In fact, an average sized person will have to have above-average jumping ability in order to be able to dunk. Be realistic in your goals. At the same time, don't limit yourself before you even try. Many people have made amazing increases in their vertical jumping ability. It will take hard work, but it will be worth it.

Things you should evaluate before starting on your quest of how to dunk a basketball:

1. Is height (or lack of) a problem? You can't change this. You CAN increase your vertical leap, but you still may never be able to dunk. But, that is okay! Develop other areas of your game.

2. Are you overweight? By carrying more weight than you should, you are limiting your jumping ability.

3. What are your athletic abilities? Some people just have the "gift" of being able to jump. It can be developed as well, but know where you are starting. Measure your vertical leap before you start so you know how you are progressing.

4. What kind of shape are you in? Jumping involves muscle groups from the entire body. Just having strong legs alone is not the answer.

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How To Dunk A Basketball - Now Let's Get Started

Start by getting in the best overall shape you can get. This includes waist, chest, shoulders, and arms as well as your legs. In order to reach your ultimate jumping potential, you need to be in good shape overall. You use your entire body while jumping, so it only makes sense that your entire body needs to be in shape. While this part of the process isn't glamorous, it is necessary. A good foundation is needed in order to see the best results. Start here and you will be rewarded down the road.

What is involved in "The Jump"

A standing vertical jump is measured by jumping from a starting position with both feet flat on the floor. This type of "jump" is not done too often during a game since it is from a stationary position. Most often, a player will jump off one foot while reaching up with the opposite hand. A right-handed person will usually jump off their left foot while reaching up with the right hand. For a left-handed player, this is usually reversed.

The player is usually running as well while doing this. Because of this, he is able to convert some of the forward motion into vertical motion while he is jumping. This increases the height of his jump over the player that is jumping from a standing position.

A person that is reaching up with one hand can reach higher than someone that reaches up with two hands. Try it yourself. Stand next to a wall and reach up with two hands and see how high you can touch. Now do it with just one hand. You will be able to reach considerably higher with just the one hand.

So, the best (and most common) method of dunking is for a person to hold the ball in one hand, run and jump off one leg while reaching as high as possible to try and jamb the ball into the basket.

Where To Start On Your Quest To Dunk A Basketball

Jumping is an explosive exercise. Yes, your muscles need to be "strong", but you need to train the way you are going to use your muscles. A long-distance runner trains by running longer times at a slower pace. A sprinter trains by running much shorter distances at a very fast pace. In general, weight lifters train to lift a heavy weight several times. Jumping is a one-time, act of explosion.

For best results (in your jumping ability), you need to train this way as well. Of course, to be a complete player, you need the endurance of being able to run for distances as well. But, for what we are concentrating on (your vertical jump), you need to train explosively.

With this in mind, some exercises that have been used for years by athletes are not exercises that are the best for their jumping abilities. For example, "jumping" rope. While many would think that, since it involves jumping, surely it would be good.

In fact, it is a more aerobic exercise and is more like jogging. It is good to get you in shape, but not best for increasing your vertical leap.

The ball you use is also important. It may seem obvious, but don't start with a basketball. Start with a tennis ball or a golf ball. As you progress, you can move up to larger balls, until you are able to use a basketball.

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How To Dunk A Basketball...A General Outline

1. Get in better general shape. If you are already there, you are ahead of the game.

2. Practice explosive exercises. Don't overtrain! This will be the hardest point for many people to nderstand. It goes against some of the "old school" training that most of us have learned. You want to be strong, but you need to concentrate on training the fast-twitch muscle fibers to improve umping. And if you are training to the point of muscle fatigue or soreness, you may be over-doing it.

3. Take small steps. Make it a goal to touch the rim first. Then grab the rim. Then "dunk" a tennis ball. Then a volleyball. And on and on.

In all this, remember that each person is different (and starts at a different level). Your goal should be to improve YOUR jumping ability - not to be like someone else. Some people will improve faster than others, but it is more based on your commitment than other factors. You can improve your vertical jump and be able to dunk a basketball! Just keep at it!

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Check out Matthew...a user of The Jump Manual. He could dunk when he started...now he can touch his elbow on the rim!