“Like, seriously? Do a perfect dunk in just two weeks? How is that even possible?”
Yep, that is clearly POSSIBLE! Still in doubt? Read on to learn how!
Quite sure, many of you have been asking how to dunk a basketball really fast. That is not impossible these day, thanks to the workouts and exercises and the right vertical jump program along with taking care of your body and health. As a matter of fact, you can dramatically improve your vertical leap depending on how far you’re away from dunking.
So, don’t worry too much or don’t put down yourself if you are not that tall compared to your other teammates or opponent. There is a perfect solution for you!
But, wait! Do you have what it takes to dunk a ball?
Regardless of how dedicated or passionate you are about achieving a perfect dunk, this will be thrown away if you are weak or overweight.
Obviously, too many fats won’t help you do a dunk or jump high. So, cut these body fats. Practice proper diet. Consume foods that are rich in protein as they help for muscle growth. The amount of daily protein consumption must be greater or equal to your weight.
If you found it difficult how to start losing excess pounds on your own, then using a vertical program can be considered. Or, seek help from a professional. He could give you tips and advice on how to reduce fats and attain a slim yet healthy body.
In the meantime, build jump strengths if you think your muscles in the core musculature and lower limb are weak.
Focus on your jumping technique
To tell you, I’ve seen players who were close to dunking but just not a bit able to throw it down. Those who use a similar approach, similar form, and similar mis steps possibly get similar results.
If you’re in the same situation, then changing your form and executing the right jumping technique are a brilliant move. This will increase your vertical leap by up to three to six inches.
Work on your vertical jump
The vertical jump is your best companion for dunking a ball. Work on it to ensure a high dunk when the game arrives. There are many exercises and workouts you can do to increase it, like squats, lunges, and plyometrics. You might want to consult a trainer or expert before doing any exercise so you won’t hurt or injure any parts of your body. This is particularly recommended for beginners.
Make sure to do some warm-ups every before and after workout. Apart from increasing the flow of blood as well as the elasticity of the joints and muscles, warm-ups aid in reducing the impact of injuries as well.
Simple, but important. Stretching increases more the muscle elasticity which is needed for dunking a basketball. Always do proper stretching after each game or practice. Even NBA players and professional athletes do some stretching before and after every practice and game. Without it, the muscles will not be fully developed and you could be potentially at risk of injury.
Build up strength
Of course, don’t forget to strengthen the muscles of your hips, arms, calves, and legs. This will allow you to jump higher and do an intense dunk. In order to exploit strength gains, you should train using heavy loads. Some of the favorite strength building movements are barbell squat, barbell deadlift, lunges, hamstring raises, and trap bar deadlift. DO NOT do a lot of reps, or else you will feet a burn.
You need to enhance your neurological responses and maximize the quickness of your muscles as well. Good dunkers are also good runners – keep that in mind. Speed and strength result in an explosion. To start with, practice jumping side to side over a mid-shin height of ten to twelve inches string or cone. If you are able to perform it twenty times in ten seconds, then you are fast. If not, work on it or other plyometric workouts a couple of times for every week. By doing so, your vertical jump will be improved quickly.
Work on the core muscles
Strengthen the muscle groups of your core like the hips, abs, and backs. Your entire body works as a group to maintain balance while floating in the air. When you work out on your core muscles, you will definitely hop at a higher level and keep air borne longer. Though, never overuse or over train them as you’ll only injure yourself. Limit the exercise.
Follow the right routine
If you want the best results as quickly as possible without wasting valuable time or getting injured, following a great dunking routine it best. Although, you should be thorough in choosing the right routine because there are some who teach people how to dunk a basketball but never ever had the chance to touch the backboard. They may be teaching incorrect principles. Do an extensive research before making a pick.
Dedication and effort
Undeniably, efforts and dedication are completely needed from your side. Otherwise, your venture won’t be successful.
Consistency and discipline are the keys!
These are very important if you need visible results in just two weeks. Consistent play an integral role in the daily practice, similar to discipline. Stay focus and train as hard as you can. But of course, don’t forget to eat well and take enough rest. Do not over train your body.
Nothing beats the feeling when the crowd cheers to you for a perfect slam dunk. This is a move that’s worth learning and mastering to win a game. You don’t need to be tall to achieve this goal. As long as you strictly follow the fundamentals of doing so, you’ll be well towards dunking through your opponents. Though, it is important to keep in mind not to overdo it. And, don’t stress yourself. Determination, perseverance, and patience would be of utmost help if you really want to have that vertical jump level you’ve been aiming for all through your life.