Sets/Reps: 410 each leg. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. Since then, the dunk has evolved into one of the most exciting plays in sports. One of the best ways to train your MCV this is to find your local long jump pit and work on max sprint speed into a jump. Mark the area where you want to jump from on the ground. Single-Leg Ankle Bounds 310 How To Dunk A Basketball Ready to dunk a basketball? Maximum controlled velocity (MCV) relates to the maximum speed that you can run while maintaining control of your muscular movements. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. One of the first documented dunks happened in 1936, at Madison Square Garden by Joe Fortenberry. The Key to Dunking a Basketball: The Vertical Leap Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. Home Learn & Improve How to Dunk a Basketball. Develop first-step quickness, serve with power and add inches to your vertical with volleyball training from some of todays top coaches. Perfecting the penultimate step takes time. Exercises To Jump Higher, Get More Explosive and Dunk A Basketball Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally. Your goal should be to ensure that you lower your center of gravity effectively in the step prior to taking off for a dunk in order to store and release energy generated from the sprint lead up into the vertical explosion. Perform this workout routine three times a week and youll be dunking a basketball in no time. Did You Know? Take a look at this footage of Zach Lavine converting a very fast lead in run into an explosive vertical and viscous dunk from the free throw line. You can always lower the hoop you are playing on and follow the below steps on how to dunk a basketball. This is a light day that stimulates recovery and improves form. {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Dunk Training Guide: The 3 Best Exercises To Dunk, Throwing down a dunk on the competition is one of the greatest feelings, DUNK TIP # 1: Improving Your Maximal Controlled Velocity (MCV), Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. Dunks can also change the momentum of a game and give your team the upper hand from just one exciting flush. In this article I will share 3 dunk tips that the pro's use to elevate with ease. Exaggerate the last step. How to Dunk a Basketball Dribble towards the basket at a good pace. Check out more workouts and drills in our soccer training video gallery. When leading into the penultimate step you should throw your hands down which will increase the downward directed forces. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. When you are airborne, bring the tops of your feet to the sky. Your email address will not be published. Perform these exercises 2-3 times per week to achieve maximum results. How To Dunk Off One Foot How To Dunk Off Two Feet Basketball is a fast-paced sport that requires explosive strength, top speed, agility and fine-tuned on-court skills. Exercises to Dunk Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. Dribble towards the basket at a good pace. Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. Here are some key exercises to help you dunk. Some of these programs prescribed hundreds of jumps and other explosive exercises performed daily. Step 2: Mark Your Dunk Take-Off Position. Let us know in the comments below! STACK has the volleyball drills and workouts you need to take your game to the next level. As a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game. Lets take a look at the steps in the dunking process: Some people are fortunate enough to be able to dunk from a stationary position, and you may be able to work your way up to that, but most people need a running start to build momentum before jumping to dunk. In his book Special Strength Training, Verkhoshansky advises athletes to start with as few as six to eight reps of a shock-training exercise. These forces will then be stored and transferred vertically as you rip your arms up explosively in the direction of the hoop. For even more volleyball training content, check out our volleyball video library. The go-to exercises for training to improve your vert are known as plyometrics. 244. While the dunk is seen as an impressive feat now, it wasnt always the case. Day One 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. Slam Dunk Workout Plan Step 3 Explode upward, and release the ball up onto a wall. If you arent close to dunking, simply practice your vertical jump from a running start. But that doesnt mean you wont be able to see some immediate results like jumping up and touching the rim with your fingers. Simple Vertical Leap Exercises to Improve Dunking Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. The second day, two reps at 140 pounds and so on. Build your football workout today! How to Dunk a Basketball If you have read our ultimate guide to jumping higher and our how to dunk posts you would have noticed that jumping higher is both an art and science. 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. Instead, I recommend performing the exercises below to improve your dunk. J Erving completed his famous foul-line dunk that was then duplicated by Michael Jordan. These exercises are great for gaining strength and muscle mass. The second day is strength retention and unilateral (single-leg) jumping. Its often forgotten that these exercise were performed under close supervision with careful monitoring for fatigue. However with a little practice a fierce arm swing will become second nature. That will pave the way for tremendous gains in the futureplus, it flat-out works. Well-rounded programs also include Sports Psychology training. For even more softball training, check out softball video library. 12 days ago. The login page will open in a new tab. Imagine you are watching a basketball game and a player has a wide-open breakaway. 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. Follow us at www.facebook.com/showupfitness to see more exercises and get helpful dieting tips. How to Dunk a Basketball As you can see, dunking is not impossible, but depending on your vertical leap and athleticism, it can take loads of training. Vertical Jump World is the #1 online vertical jump training hub. Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. Use both of your arms to lean on a basketball (instead of a medicine ball). 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. A lot of popular methods are mutations of high-level training programs. Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. To Dunk A Basketball How To Dunk A Basketball If so, are you following the latest and greatest guides to improving your vertical leap? DUNK TIP # 3: Use Your Arms To Gain Extra Inches. (See also Start Dunking With This 2-Day Program.) When I was in high school, I was relatively scrawny, but I had decent hops because I regularly implemented plyometrics in my workouts. You should dunk the ball with one hand first because the two-hand dunk is more challenging. 18. r/Basketball. Exercises to Dunk Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. 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. Are you trying to fly high, throw it down and impress scouts? Join. Take your game to the next level with softball drills and workouts at STACK.com. What is Derrick Roses Height and Wingspan? Step 3: Try Touching the Rim First. Exercises to Dunk Workouts and Exercises for Basketball Players From Michael Jordans famous leaner to Vince Carters performance in the 2000 NBA Slam Dunk Contest, elite athletes have perfected the art of dunking a basketball. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. Leap from the ground to slam the ball once you are one meter from the basket. Build your football workout today! Verkhoshanskys exercise principles are commonly referred to as shock training. If you want to jump higher off a sprint such as when dunking on a fast break then you must optimize your MCV. When looking for exercises to improve your dunking ability, remember not to go too fast, too soon. As the ball is thrown, follow through with your arms and legs. I mentioned earlier that I have never dunked on a regulation-sized basketball hoop, which is ten feet tall, but that doesnt mean I have never dunked. Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. Use the net and backboard to gauge your progress over time. Another exercise is doing max jumps. At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. Another critical feature of this drill is that it removes most of the countermovement from the equation when training to jump. Youll find the basketball workouts and drills youre looking for to take your game to the next level. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. Come back daily for basketball training videos and drills from some of the nations top basketball programs and advice from professional coaches and trainers. If you watched the video you would have noticed that the transition from the lead up run to take off is almost seamless. Dunk Tips That You Can Start To Apply Today! Perform this workout routine three times a week and youll be dunking a basketball in no time. More strength equals more force.