Can you dunk?

[IWWROCKS]

Re: Can you dunk?

I'm 6'6 and no...can reach the rim fine just can't quite get that extra inch. In a few months hopefully though. Been getting myself in better shape for a while now and progressively been getting closer. Will be a big day when I finally can.

[BlueNGold]

Re: Can you dunk?

So for someone hitting the gym, what kind of workouts would be suggested to improve vert? Calf raises and leg presses of course, but what else?

[VDusen04]

Re: Can you dunk?

So for someone hitting the gym, what kind of workouts would be suggested to improve vert? Calf raises and leg presses of course, but what else?

I bet there'll be some real deal lifters in here that can provide their scientific advice, but for me over the years, I've always been a big fan of jumping rope, plyometrics, mountain biking, maximum sprinting, playing a lot of basketball and pushing myself as hard as I can, and most recently - the Air Alert program.

Obviously, I don't do those things every day, all the time. But generally speaking, I think they've all played a positive role at some point.

[Weeks]

Re: Can you dunk?

For lifts, anything in the legs should help. Get your core strong as well. And just remember, your training to jump, so jumping helps.

This may not work for everyone, but when I dunk I focus on jogging in and being light on my feet and then jumping up rather than running in quickly with a bunch of small steps and jumping out.

[Kashanova]

Re: Can you dunk?

Plyometrics for sure. That helps the fast twitch muscles you need for jumping high

[return.specialist]

Re: Can you dunk?

core exercises are a necessity and flexibility is important as well.

[VDusen04]

Re: Can you dunk?

This may not work for everyone, but when I dunk I focus on jogging in and being light on my feet and then jumping up rather than running in quickly with a bunch of small steps and jumping out.

I'm kind of a hybrid of that. I like to attack with as much speed as possible, even if I'm just goofing around and dunking outside of a game. Being light on one's feet is great advice. I need to remember that sometimes. My primary dunking checklist includes:

1) Have legs activated (this usually takes getting myself out of breath at some point early on)
2) Start low to the ground (with a low dribble, or knees bent in triple threat position)
3) Attack with significant speed
4) Stride out
5) Stay on toes (but not tippy toes)
6) Know a dunk is going to occur. The minute I wonder if I'm going to be able to dunk, I'll end up missing.

As a non-big man who cannot readily palm a basketball, Robert Pack's been one of my primary dunking influences throughout the years. It's easy to recognize in the short clips below that he maintains a low center of gravity, strides out, and attacks without relent. Another reason I like to stay low when attempting to dunk is that it keeps my dribble low, which then allows a wider range of take-off opportunities for me, not having to wait as long for the ball to come back up to my hand before initiating my takeoff.

<iframe width="420" height="315" src="http://www.youtube.com/embed/pl8fkDbJJvQ" frameborder="0" allowfullscreen></iframe>

Also, a tip for near-dunkers, particularly those jumping off one foot: pay attention to wear your takeoff point's at. I'm surprised by how many near-dunkers I've come across in my life who try to slam, but their plant foot is nearly at the front of the rim, which never really allows them to attempt a dunk at their jumping peak. There's been 3-5 occasions where I've been able to feel like a wise sage just by suggesting, "Hey, what if you stop trying to takeoff from almost underneath the rim?" only to watch these guys finish their next attempt. If nothing else, I think the idea of jumping from further away builds up the will to really maximize their leap, knowing they're planning on jumping from further out, even if it's just a few inches different.

[micahclay]

Re: Can you dunk?

I'm 6'2" with really short arms. I'm 16 and getting rim. My goal is to dunk by the time I turn 17.

[jarod43]

Re: Can you dunk?

About 6'3 and i am able to slam it home, just need to improve with 2 hand dunks and catching oops.

[Nathan_OS]

I'm 6'6 and no...can reach the rim fine just can't quite get that extra inch. In a few months hopefully though. Been getting myself in better shape for a while now and progressively been getting closer. Will be a big day when I finally can.

If I may ask, how old are you?

[return.specialist]

Re: Can you dunk?

Also, a tip for near-dunkers, particularly those jumping off one foot: pay attention to wear your takeoff point's at. I'm surprised by how many near-dunkers I've come across in my life who try to slam, but their plant foot is nearly at the front of the rim, which never really allows them to attempt a dunk at their jumping peak. There's been 3-5 occasions where I've been able to feel like a wise sage just by suggesting, "Hey, what if you stop trying to takeoff from almost underneath the rim?" only to watch these guys finish their next attempt. If nothing else, I think the idea of jumping from further away builds up the will to really maximize their leap, knowing they're planning on jumping from further out, even if it's just a few inches different.

This is so crucial. LOL. This is a tragic way to be rejected but it happens all the time. However, I've encountered it, and myself had this problem, more so with two-foot leaping than with one-footed jumping.

Also these too-close-jumpers will often hold the ball straight upward a la Statue of Liberty and actually guide the ball straight to the underside of the rim. Though you may be incapable of palming the ball well, try to guide it.

[return.specialist]

Re: Can you dunk?

Oh!

I forgot to mention. A great exercise for any 'almost' dunker is to dunk with a tennis ball. This allows the body acclimate to moving in flight and promotes confidence in one's dunking ability. I would recommend:

• 25 total run-ups, 5 from coming along each baseline, 5 starting from each wing, and 5 down the middle of the paint. regular one hand dunks, zero flash--maybe extend your dunking arm back a little. go off 2-feet if you're naturally a two-footer, or 1 if you're naturally a one-footer. Best to do a circuit of each for overall improvement.
• 20 off the vert. Stand just in front of the basket, jump as high as you can from a standstill. dunk. repeat one after the other. jump off of two feet. if you chose to do this off of one, each leg needs to be worked.
• 20 off the drop-step. drop step dunk. whatever angle on the floor i suppose.
• practice the the motions of first-tier dunk variations with this technique as well, i.e. tomahawk, windmill, double pump, 180, and 360.

Kadour Ziani recommended this to me. While he may have been endowed with the genetic coding which provides anatomy conducive to higher leaping, he is incredibly dedicated to training and fitness. Youtube him--i believe he did motion capture for 2k8.

[VDusen04]

Re: Can you dunk?

Kadour Ziani recommended this to me. While he may have been endowed with the genetic coding which provides anatomy conducive to higher leaping, he is incredibly dedicated to training and fitness. Youtube him--i believe he did motion capture for 2k8.

I was a big fan of Kadour Ziani (well about as big a fan someone can be by just watching YouTube videos). He was probably the first dunking sensation I came across on YouTube way back in the day. And you're right, he did do MoCap, I think it was largely used for 2K's Dunk Contest. There were a lot of dunks you could tell were Ziani specials (ex: the one foot 360's, wild up-kicks, and his signature windmill).

Just for those who somehow missed the Ziani boat:

<iframe width="420" height="315" src="http://www.youtube.com/embed/8GszNJ1NCWo" frameborder="0" allowfullscreen></iframe>

[nova91]

Re: Can you dunk?

I made the mistake of going out today and playing ball after an intense leg workout, I couldn't even get up and touch the rim

[IWWROCKS]

If I may ask, how old are you?

I'm 22 (although maturity age probably more like 16 lol)