Dunking a basketball may seem impossible for many players who do not have the height or jump for it. If you are not overly short and have pre-existing injuries of fitness issues, nor too old (35 and below), it is very likely that you will be able to dunk. Yes, genetics make up the bulk of the ability to leap high, but don’t completely discount training. If you are currently able to barely touch the rim, then you only need 6 inches more to dunk. This doe not mean 6 inches more vertical, as you can gain up to 3 inches be correctly stretching your body and arm to gain that extra reach. Let’s look at that first. When dunking with one hand, let’s say your right hand, reach as high as possible and lean a little over to your left so you are able to reach higher. Also look UP at the rim when dunking. This simple looking action actually stretches you up significantly further. Dont look away or to the front, but up at the rim. Try rotating your shoulders slightly anti-clockwise to gain more reach. Now for the vertical. Before going to the physical part, let’s look at technique. Some jump higher with a two leg takeoff and some with a one leg takeoff. Experiment to see what kind of jumper you are. When you takeoff, make sure its not too far or too close to the rim. Again, experiment to see what the best distance is for you. Remember to fix your eyes of the rim when you takeoff all the way to the dunk.
If you cannot dunk even with the techniques above, then you need to increase the power of your jump. Most people below 6′2′ cannot dunk without the right training. Training takes patience, its definitely not overnight (unlike technique) but may take weeks. Start by increasing the strength of your legs and back. Do heavy exercises like squats and deadlifts. These exercises alone will not make you jump higher, but are an important first step to the next one, which is plyometrics. When you have gained significant strength in your legs and start to plateau, start doing plyometrics such as box jumps and hops. The most highly recommended ones are jumping up a 2 foot box and back down for 10 reps. As you improve, hold light dumbbells in your hands to increase the effort. It is widely agreed that this is one of the best ways to increase vertical leap. With the right technique and physical ability, dunking will become a reality for you in a matter of time. It is important to keep motivated throughout the process as it is going to be tough, but the reward will be sweet! Check out this website for the top rated training programs for dunking. http://www.dunktraining.com
Andy Cleann is an ACSM certified fitness trainer with over 15 years of experience, and a successfully basketball fitness trainer with college basketball experience. He is a consultant to the website http://www.dunktraining.com
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