Basketball experts, do you all start with novices?

Basketball players are not allowed to move their legs, otherwise they will be blown away, but there is one exception, that is, a three-step layup, which requires players to take two steps when holding the ball and take off at the same time in the third step.

Layup or shooting layup is generally called three-step layup or three-step cross-basket, which is a basic shooting technique. Its last shot can be a master layup or even a dunk, which is usually used by players with good jumping ability or big players. Small players use low-handed layups to increase concealment under the defense of their opponents' height.

According to the relative height of hands and shoulders when shooting, layups are divided into high-hand layups and low-hand layups; The layup includes two hand movements, one hand and two hands, and also includes two body postures: marching and jumping. Hand movements are different from forehand, backhand and hook.

A master layup means that the wrist is higher than the shoulder at the moment when the ball is shot; Low-handed layup refers to the moment when the ball is released, and the wrist is lower than the shoulder.

[Edit this paragraph] Specific steps and precautions

first step

Left foot on the ground (right foot in the air)

B ball

The left foot is in the air (here b and c are interchangeable)

Second step

D right foot landing (this is the center foot. )

E landing on the left foot (see note 3)

Third step

Lift your right foot.

Empty left foot

H out of the ball

Precautions:

1, a, the three-step layup can't start with both feet on the ground, but basically walk.

2, the first step, the left foot can jump and the left foot can land, just like the first step of the triple jump. At this time, of course, the left foot that landed is the central foot. The rule does not affect any subsequent operations. For example, white chocolate does this in the competition, shaking people with the action of hands.

3. If there is a flight between D and E (that is, the right foot leaves the ground first and the left foot lands), it does not conform to the rules.

At point D, the right foot has become the center foot, and when the right foot starts, the center foot leaves the ground. When both feet are off the ground, the ball must be thrown before either foot touches the ground. In actual combat, everyone's three-step layup will fly to the second step more or less, and the action will pass without exaggeration. After all, you can't buckle the rules. But you have to understand this truth. But if there is no air between D and E, that is, after both feet land, then "F"-lift your right foot (middle foot) and go forward, then there is no need to pitch. The situation is the same as our lemma. (The example here is the so-called "slow three step". Many people think that slow three's pace is incoherent. In fact, as long as the ball is moving and coherent before closing, it doesn't matter if it is slower after closing, but it conforms to the rules.

Matters needing attention

1, if D and E are synchronized, that is, both feet land at the same time, commonly known as "jump". At this time, the feet can't translate (that is, "the feet can't be used as the central feet" in the rules), and they can only be lifted. Ascension is the same as lemma. Sure, you can stand as long as you want.

2, if it ends with e, there is no f g h after it. Then there is the normal two-step emergency stop. The right foot is the center foot, and the left foot can translate at will. It makes no difference to stop in peacetime.

[Edit this paragraph] Practice

One or three-step layup is the most basic and simple shooting technique. Let's take the right hand three-step layup as an example to illustrate how to practice:

Start from the right side of the front about 3 or 4 meters away from the basket, dribble the ball forward with your right hand, face the basket with one hand, and finally step out with your left foot (and prepare to take off). After the last step, hold the ball with both hands (left hand in front of the ball, right hand behind the ball, close to the bottom of the ball), jump with your left foot, keep your eyes close to the basket, face the direction you want to send the ball, leave the ball with your left hand and fully extend the ball with your right hand.

As long as the left hand dribbles, the right foot takes off and the left hand "picks the basket". At the beginning of practice, use your accustomed hand (strong hand) to make a layup, and then practice the layup with your other hand after you are proficient in the action. If you find it difficult to master the jumping point or adjust the last step during dribbling, you can practice the previous step first, jump and shoot, and then start with dribbling after you are proficient.

Second, the practice essentials

Basketball players are not allowed to move their feet, otherwise they will be blown away, but there is one exception, that is, three-step layup. He asked the players to take two steps when holding the ball, and lay up or shoot at the same time when taking off in the third step. According to you, it's definitely a step.

Now the popular penalty standard in NBA is no longer "how many steps have been taken", but whether the layup with the ball is coherent or not. For example, according to FIBA rules, you can't move your feet after jumping, but now many NBA players take a step after jumping, or even turn around and shoot in the air. This is to increase the excitement of the game and borrow street basketball. Yao Ming is always blown away, and his movements are incoherent.

According to the relative height of hands and shoulders when shooting, layups are divided into high-hand layups and low-hand layups; The layup includes two hand movements, one hand and two hands, and also includes two body postures: marching and jumping. Hand movements are different from forehand, backhand and hook.

A master layup means that the wrist is higher than the shoulder at the moment when the ball is shot; Low-handed layup refers to the moment when the ball is released, and the wrist is lower than the shoulder.

Layup is generally called three-step layup or three-step cross-basket, which is a basic shooting technique. Its last shot can be a master layup or even a dunk, which is usually used by players with good jumping ability or big players. However, small players use low-handed layups to increase concealment under the defense of their opponents' higher bodies.

Although it is called a three-step layup, it is actually only two and a half steps to start dribbling after the second jump, and the center foot must not be raised before the ball is shot.

When passing or shooting, the player can jump up the middle foot, but neither foot can fall back to the ground before the ball is thrown.

In actual combat, assuming that the left foot is the central foot, we can choose

1, just lift your right foot and put it down. The state has not changed.

2. Jump with both feet at the same time. "No foot can fall back to the ground until the ball is released."

3. Side jump with translation. For example, I jump to the right to dodge-my left foot leaves the ground first, my right foot leaves the ground later, and then I throw the ball before either foot hits the ground. You can also jump forward or right with your right foot. In actual combat, because of impatience, players "jump" instead of taking a step, which is often called a foul.

4, only lift the left foot, put down the left foot to throw (pass or shoot). The right foot was not raised during the whole process.

1-4 above is more and more extreme, but it is reasonable in terms of rules. Four of them rarely appear, just because they can't benefit from it.

[Edit this paragraph] How to jump high in a three-step layup?

If you have received formal training, you should all know the formula of "one big, two small, three high jumps". In other words, the first step of the three-step layup is bigger. The big step is mainly to distance the defender from the player. When everyone jumps at the same time, if the first step is big, the defender must jump higher and farther than you if he wants to cover you from behind. The second smallest, that is to say, the second step is small. Why should the span be small? This is mainly to prepare for the "three highs". Anyone who has practiced triple jump knows that the second step is small and the third step can fly far. In fact, this is a process of accumulating strength. If you want to punch forcefully, of course, you must withdraw your fist first. Three-high jump, does that mean the third step is high jump? Actually, it's not. Jumping high in the third step is only one aspect, and you have to jump far. Jumping high is also related to your hitting point. If the shooting point is high, it will be difficult for the opponent to stop (related to hand movements, which will be explained below). The long jump is to further widen the physical distance between the defender and the player.

Then talk about hand movements. Hand movements are divided into two hands and one hand, pick, push, hook, throw, buckle and the height of the hand point. One hand and two hands are easy to understand, and the pushing and buckling action is simple, so I won't say much here. Pay attention to the high jump and the master when lifting a little dunk. Simply put, you can't aim at the basket all the time when dunking. Only by looking higher can you jump higher. The hook and pick movements are flexible and changeable. Basketball is a round sphere. It is necessary to learn to spin basketball from different angles with hook and pick, and to master the angle and intensity of scrubbing the board and basket, which can improve the success rate of scoring. The most important thing is to pay more attention to the practice of the ball, imagine all kinds of hook-picking movements, feel the power with your heart, and try to practice "hitting where you want to hit" when the ball is in your hand. The height of the shooting point, from the point of view of action, is of course the higher the better. In the game, when the defensive player is shorter than you and the bounce is not as good as you, you can only show a player's domineering by jumping high and shooting high. However, when the defensive player's situation is just the opposite or the action is deformed, he must learn to shoot early in the low position. The shooting point is low, which usually happens when the action is deformed and is easy to be blocked. It's luck if you don't score. Most people take a three-step layup and jump to the highest point before shooting. In the process of three-step layup (for example, the first two steps, or the take-off has not reached the highest point), using reverse thinking to throw the ball out will often achieve unexpected results, which is to shoot early. Although the action is not domineering, it is illusory and strange, and the defender can't prevent it. If the movements are coherent, there is no lack of relaxed and elegant feeling.

Breakthrough is an offensive technique in which the ball-holding players use footwork and dribbling skills to surpass their opponents. In the game, grasping the breakthrough opportunity and using breakthrough technology reasonably can not only directly cut into the basket to score points, but also disrupt the opponent's defensive deployment, create more offensive opportunities and increase the opponent's fouls. If the breakthrough can be combined with CIC and ball distribution, the attack will be more flexible and the effect will be more obvious.

1 crosswalk breakthrough

[Action method] Take the right foot as an example. Open your feet left and right, bend your knees slightly, and lower your center of gravity, between holding the ball and your chest and abdomen. When breaking through, the left foot quickly hits the ground on the inside of the forefoot, the body slightly turns right, the left shoulder presses forward, the center of gravity moves forward to the right, the left foot steps forward to the right to lead the ball to the right, then dribbles the ball, and the central pedal steps forward to quickly surpass the defense.

【 Action Points 】 Push the stride actively and turn the shoulder pad ball.

2 Step by step breakthrough

[Action method] The preparation posture and action before the breakthrough require the same step. When breaking through, take a step forward to the right with your right foot, turn to the right shoulder, move your center of gravity forward, dribble with your right hand, quickly push your left forefoot to the ground, and take a step forward to the right to break through the defense.

【 Action Points 】 Take the initiative to kick the ground, turn to the shoulder pad ball, and take the initiative to kick the ground with the second foot quickly.

Turn around and break through after 3

[Action method] Take the left foot as an example. Stand with your back to the basket, your feet open in parallel, your legs bent, your center of gravity lowered, and your hands holding the ball in front of your abdomen. When breaking through, turn around with your left foot as the axis, take a big step to the right and back with your right foot, turn your upper body to the right, point your toes to the side and back, and put the ball in front of your right foot with your right hand. The inside of the left forefoot quickly landed in the direction of the basket and dribbled through the defense.

【 Action Points 】 Keep the center of gravity stable. When the right foot steps to the right, the toe direction should be correct, and the inside of the forefoot of the left foot should be actively and forcefully pedaled.

4 Turn around and break through

[Action method] Take the left foot as an example. The preparation before the breakthrough is the same as that after the turn. When breaking through, the center of gravity shifts to the left foot, the inside of the forefoot of the right foot touches the ground, the left foot is the axis, the right foot steps out in the direction of the basket with the forward turn, the left shoulder presses in the direction of the basket, the right hand dribbles the ball, and then the left foot steps out to break through the opponent.

[Action Points] Move the center of gravity and push the ground to dribble coherently. Finally, we should pay attention to the fake action before the breakthrough to create a better breakthrough opportunity.

For each action item, if an action is to be done in three groups, the rest between groups should not exceed 2 minutes. If finished, you need to do the next item directly, remember not to rest! !

Item 1: Half Squat Jump

1, at the beginning, half squatting? Position, hands in front,

2. Jump at least 20 to 25 cm from the ground. If it is easy for you, you can jump to 25-30cm. When you are in the air, you need to put your hands behind your back. When landing, finish it once.

Next, just repeat the above steps! ! !

Training course of rapidly improving jumping ability II

Item 2: Raise your toes (raise your heels)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

Training course of rapidly improving jumping ability 3

Item 3: Steps

1. Find a chair and put one foot on it at 90 degrees.

2. Try to jump away, change your feet in the air and put them on the chair.

3. Repeat 2, put the original jumping foot back on the chair and finish another jump.

Training course of rapidly improving jumping ability 4

Item 4: vertical jump

1. Feet straight, shoulder width, knees "locked". ...

2. Just jump with your calves, only bend your ankles, and try not to bend your knees. ...

3. When you get to the ground, take off quickly again and finish it once. ...

This is very difficult. You can use your hands to help you take off. ...

Training course of rapidly improving jumping ability 5

Item 5: Tiptoe jump

1. Lift your toes to the highest point,

2. Take off quickly with your toes, and the jump shall not exceed 1.5 or 2.5cm.

The practice of leapfrog is necessary to improve the jumping ability, because it is a way to train strength after all. Besides, there are other ways.

The first method, which is the most effective and the most difficult, can improve your bounce in a short time. Specific practice: dig a pit, about one meter deep. Tie a 5 kg sandbag to your leg and jump into the pit. Try to jump out of the pit with a heavy load. After half a month, dig the pit 20 cm deep, increase the load by 2-3 kg, and continue to practice. This cycle, and finally when you can't bear the load or jump out of the pit, practice stops here. Take off the load and try again to see how high you can jump.

The second method, the effect is not obvious, but it is easy to realize. Specific method: Tie a rubber band on your ankle and jump vertically in situ. Practice for half an hour every day. But I feel that this method is not effective.

Good luck, future sports star!

In order to develop explosive force, we must increase muscle contraction strength and working distance and shorten working time. In strength training, it is necessary to use small load machinery for rapid exercise, and gradually increase the load to improve muscle contraction strength without reducing the speed. The technical action of "leaning back" just mentioned is mainly to increase explosive force through muscle contraction. The increase of strength can enhance the control ability of technology, so in the usual training, we should not only work hard on technology, but also work hard on increasing explosive force and improving muscle contraction speed. Practice has proved that high-intensity explosive force is an essential factor to improve performance. So how to improve the explosive power? (1) Change the load and speed. (2) Strengthen professional technical training, improve muscle control ability and relaxation ability before action. (3) The initial length of the muscle, only when the stretched muscle contracts, has faster speed and strength. (4) Relaxation exercises after strength exercises.

Among the factors of explosive power, power plays a leading role, so the growth of power contributes to the development of explosive power. But strength is by no means equal to explosiveness. In other words, in actual combat, you don't have the strength to apply technology well. The explosive power of a judo athlete can only be brought into full play by combining basic strength with speed, skill and agility. Some people can lift quite heavy barbells, but once they wrestle, they can't, specifically because of the lack of special strength. Judo athletes need strength, speed and endurance in confrontation. Some of our athletes feel that their strength is not bad, and the key lies in their special ability and quick strength. In the future training, we should pay attention to improving the special strength on the basis of transferring a set of strength to the special strength.

Problems that should be paid attention to in developing strength:

(1) load. Facts show that only by carrying out strength training under certain weight conditions can we increase our strength. Different loads used in strength training have different effects. Therefore, the load should be arranged reasonably according to different people in training.

(2) Excessive recycling. A lot of energy and substances are consumed during exercise. When exercise stops, catabolism is in a secondary position, and the synthesis of energy and substances begins to recover and exceed the original content of energy and substances in the body.

(3) Training interval. Practice has proved that strength training is the best, because after stopping training, strength grows quickly and fades quickly.

(4) Age and gender. The strength training of the same person has different reactions at different ages, and the strength values of men and women are also very different.

Both men and women, as long as they insist on strength training, have a good effect on the maintenance and development of strength quality.

First, the most important thing is that you are eager to dunk.

Second, you should endure loneliness, suffer hardships and persevere.

Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Potato Weber, 170 is insufficient, and there is even a national dunk champion in 2000, 175. In America, many people shorter than 175 can dunk, but we can do it with proper training. There is an American student named Matthew in our school. You may know him.

Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you should be happy.

Enjoy the feeling of flying.

Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 basket, because people always have limits. You are not heaven.

Only professional training is impossible. But you can deduct about 2.9-2.95 baskets, most of which are so high.'

The street, of course. Except at the gym.

Seventh, have a pair of good basketball shoes and adequate protection. Eighth, if you have time and energy to practice, you are not afraid of boredom.

Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with. No. 10, the desire to fly with one hand. Desire comes first.

Second, all aspects of the specific physical requirements.

1, this process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training for a period of time every week. The body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter. 3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse. If necessary, you can use a holiday (summer vacation is best) to practice' from morning till night'. This looks a bit BT. But soon you will find yourself able to adapt, and you will never have inexhaustible strength, although you are tired every day. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better swim to the gym or find your own way. 7.' Dunk can make you confident, but remember not to use it to despise people who are taller than you.' You know it will be easier to practice this than you. Everyone has his own advantages.

8. Don't affect your study' This is something other than study'. What is certain is that even if you can dunk and can't make the professional team, you still have to study. 9, entertaining, don't worry about your grades, stick to it, keep it up, you will gradually see the effect, pay special attention to any "altitude sickness" in the practice process, such as practicing guitar, piano, Olympics and so on. Your will comes first.

Third, the implementation process (divided into several paragraphs)

From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.

(1) Basketball Special Exercise:

The purpose of dunk is to play basketball. Now let's talk about how to play basketball. Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They don't think they play basketball well. This is not right. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when he is happy. Don't think they play well. Even it is important to despise others for not being able to play. Literacy comes first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Don't think you are fighting for war, go shopping with others. Tolerance and wisdom can make many friends and learn a lot. Know this.

(layup) to dunk, you must first make a good shot. There are many notices here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.

Exercise 1. Grasp the layup from two sides of the center line, and 10 is a set of alternate layups. Practice hard every time until you can send the ball to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. You should pay attention to this requirement in your usual layup. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to "feel you are sitting on a spring" more often, and this feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should send the basketball into the basket with your left hand. Remember, don't be afraid to get in, don't be afraid to hit the basket, and hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball, as before, provided that you have to touch the rebound. This should take into account the problem of bouncing. Here are some bouncing exercises. The goal of layup is to rebound. Don't let go when the basketball reaches the highest point. Repeatedly, give yourself a clear goal, such as today's height. Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth throw point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.

The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not be able to do it well, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup.

Dribbling, defending, shooting, etc. )

Dribble is very important. Dunk in actual combat is not to let others give you a way to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.

It's good for bounce and consciousness. This will be explained in the bounce section.

(2) Bouncing special exercises

It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a gesture of pursuing beauty to show jumping and flying. There are two parts here, one is independent of basketball and the other is combined with basketball.

A. independent of basketball.

1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class. Sprint: 30-meter and 50-meter dash. 100 meter is not needed, but it is needed for all-round development. Pay attention to the contraction of those two muscles during the sprint. You must do your best. Sprints should be run often, but the running time is not necessarily long. Keep your muscles tense.

It is very helpful for training and improvement. Long jump: In standing long jump, you must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel that your achilles tendon is pulled to the extreme when taking off. Leaping frog: generally 20 meters, you can practice four rounds after playing basketball. It is easy to improve when you are very tired, but don't overdo it. . Achilles tendon practice Everyone knows that the length of Achilles tendon has a great influence on the bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, step on the steps with your toes, and don't step on the rest, so you can do lift heel.

Squat with weight and then take off, generally 10 a group of about 8 groups. Jump on one leg, 30 on one leg, 8 groups in turn. Or always ask' feel the stretch of achilles tendon. It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.

The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.

3。 Fat consumption and confrontation strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very suitable for girls to try. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is! Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control. Waist and abdomen special exercises: sit-ups, turns, sit-ups, weight-bearing waist-ups, confrontation exercises, arm support legs to make legs and bodies vertical, etc. Everything is fine.

B. quality exercises related to basketball.

1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.

2. Throw the ball yourself or ask others to catch the ball and make a layup. Have enough run-up time in the distance and then catch the ball in the air. Remember not to wait until you want to catch the ball, so you'd better shoot it yourself. This kind of exercise is beneficial to the practice of pace coordination. Try more and get used to it. It is also called empty grasping, but it is more demanding than that. 3. Rebounding practice: hit the board by yourself, and then take off to catch the ball. Pay attention to the requirements of jumping when taking off.

The most important thing is to touch the height, the board and the border. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. On the contrary, people will slide to the board with their hands still after take-off, so it must be full of your practice. This is the core. The takeoff requirements are the same as before.

Ok, here's the preparation for dunk. These are basic skills, but you will succeed if you practice. You must learn how to train, so that your quality can be greatly improved, especially jumping. Of course, these trainings can be best combined with basketball. You can practice these basic links at home and in the dormitory corridor. If you practice hard, it's not surprising that your bounce should reach more than 80CM. Basically, you can try to dunk.