Basketball Training: How to Dunk

Learn how to dunk through basketball training activities.

There are a number of basketball training activities a basketball player can do to learn how to dunk. Stretching is an activity that promotes flexibility and agility, both of which are important to dunking. Increasing your vertical jump can help you dunk no matter how tall you are. Finally, mastering the mechanics of dunking is the final step of learning how to dunk a basketball.

Instructions

Improve Your Flexibility

1. Stretch the hamstrings, quadriceps, calves and groin. Hold your stretches for 10 to 15 seconds. Repeat the stretches on each leg. These are the primary muscles used in all dunks.

2. Stretch the abdominal muscles. Hold the stretch for 10 to 15 seconds. The abdominal, or core, muscles are used during the twisting motion of a 360-degree dunk.

3. Stretch the back and shoulder muscles. Hold each stretch for 10 to 15 seconds. These muscles are used for more advanced dunks such as the windmill and tomahawk.

Increase Your Vertical Jump

1. Strengthen the quadriceps by doing squat exercises. Choose a weight that you are comfortable with. Most basketball players are able to squat 1.5 times their body weight. For example, if the athlete weighs 150 pounds, he or she should be able to squat 225 pounds of weight. Perform three sets of eight repetitions.

2. Strengthen the calves. A great exercise for strengthening the calves is the calf raise. This exercise can be done off a stair step without the need for additional weights. Do three sets of 30 repetitions.

3. Perform jumping exercises. The box jump is a jumping exercise that can greatly improve your vertical leap. Stand on top of a box between 1 and 3 feet in height. Once you have obtained balance, jump down off of the box, land on your feet and immediately jump back onto the box. Do 10 repetitions.

Master the Mechanics of Dunking

1. Practice your pre-dunk mechanics. Many dunks occur in game situations during a fast break. To simulate this, begin dribbling toward the basket from about 15 to 20 feet away. Gather yourself about 5 feet away from the basket.

2. Decide whether you want to take off with one or two feet. Most dunkers have a preference as to which takeoff is better. Practice your takeoff to determine which is more suitable for you.

3. Practice finishing your dunk. First, practice dunking with one hand. Then slowly progress to two hands as you become a more-effective dunker.

References

• How to Dunk in 4 Steps
• Vertical Jumping
• Increase Your Flexibility