Dreaming to be in line with some of the popular and successful basketball players such as Lebron and Jordan? Learn the secret ways on how to jump high enough to dunk and you’re on the go!
Dunking a basketball is undeniably a challenging physical activity. The regulation basketball goals are usually ten feet high and players need to jump well more than ten feet to slam a dunk.
Your jumping ability is one of the most important element to be a successful basketball player. By improving your vertical leap, you can enhance your dunking and jumping abilities as well as improve your quickness, speed, and explosiveness when shifting direction.
Having the ability to jump higher gives you a definite advantage over competitors – be that in basketball, volleyball, or high jump in the track and field. In volleyball, you can easily block and spike without being blocked. In the high jump, you can compete with other jumpers and in basketball, you can rebind, block shots, and most of all, show amazing slam dunk moves.
How to jump higher to dunk
All basketball players dream of making slam dunk moves that are worthy of the highlight reel. The sad part is that not everyone is blessed with sufficient jumping skills to dunk the ball. The struggle of touching the backboards or reaching the net is real for some. No biggies! Here are some ways you can use to jump higher and do a powerful slam dunk – regardless of how tall or short you are.
Having strong and powerful leg muscles is important if you want to be an efficient jumper. Therefore, lift weights so your lower body can gain explosiveness and strength. By lifting weights, you can help increase strength and a variety of motion in your muscles – all without sacrificing flexibility.
Leg curls, leg extensions, deadlifts, lunges, squats, and leg presses are among the lifts you can perform and your lower body will thank you.
Another secret way to jump higher is by stretching. You should relax and keep your muscles loose all the time. Stretch every morning and after your jump training. Doing so will keep your muscles fresh and prepared.
Of course, you also need to stretch your legs to do impressive dunks. The goal is to boost flexibility. Flexibility deficiency results in injuries and limits your athletic potential. It is recommended to combine dynamic stretches and standard static stretching. Also, integrate dynamic stretches into your warm up.
Do the plyometric exercises
Plyometric simply refers to explosive movements and jump training such as bounding, depth jumps, and box jumps. With plyometric exercise, your flexibility, quickness, and overall snap age in your legs are increased. This exercise includes explosive drills and can be your fastest way to increase your vertical leap.
The bound’s height is also increased with plyometric exercises. It involves putting the fleet even on the ground with space between them. Space should be as widespread as your shoulders. Stretch your arms at 90° angles with your knees bent. Jump upwards while tossing up your arm beyond your head.
Other plyometric exercises you can try are rim jumps and leg chair rockets. In rim jumps, you’ll simply stand underneath the rim and then place your hand vertically. Jump higher as you can attempting to reach the rim. Do three sets of five to ten jumps.
When it comes to leg chair rockets, simply put one foot on a chair and grab your waist. Propel in the air with one foot in the chair, and then switch feet and legs once you come down. Perform about three sets of five to ten reps.
Perform toe raises
Of course, don’t forget your toes. Believe it or not, they also play an essential role towards achieving those high dunks. The toes are the last thing that leaves the ground. Oftentimes, they are also the difference between an amateur and pro jumper.
Doing toe raises separate the calf muscles. These include standing using only the toes on a platform or step, raising up high as possible on the toes and holding the highest position before returning to the starting point. Jumping rope is a kind of exercise you can also do to practice your toes and calves.
Another work out you can do for your calf muscles is through tiptoeing for 15 to 30 minutes every day. Walk on tiptoes frontward and then change backward for 5 minutes. Though, you need to warm up before exercising and cool down after. Make sure to have and maintain a strong and fit body before trying various exercises, especially the challenging ones.
Add weight resistance
As you get power and strength, it is advised to add weighted resistance to your plyometric and calf training. Hold weights or include ankle weights while training to further increase your power and strength. This eventually improves your jumping abilities.
Dribble. Shoot. Dunk.
Moreover, practice handling the ball as frequently as possible. This makes a huge difference. Include all the three types of dribbles, specifically the controlled, speed, and natural dribbling. Develop your shooting by doing repetitive shooting drills.
Don’t waste time. If you want to start jumping higher and be an instant “celebrity” in your team, then you need to start now and get your workouts and exercises in place. It is not an easy task, we know. But, you can make it simpler when you allow your passion to burst.
By following these guidelines and tips with perseverance and determination, then rest assured to see tangible results later on. In just a few months, your range of jumping will increase and you will be capable of jumping too much higher heights.
However, keep in mind that training is just half of what is needed to jump high enough to dunk. Recovery and nutrition is the other half. Rest at least two days per week. Also, eat healthy foods. They really matter, a lot.
Show them all what real dunks should be!