How do I dunk?

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. For example, small potato Weber, 170 is insufficient, and even can be buckled with both hands. In America, people shorter than 175 can dunk a lot. Although Europeans and Americans are really strong, we can achieve it through proper training.

Fourth, dunking is not your ultimate goal. Exercise brings strength and beauty, and gives people the feeling of flying. Of course, you have to like the feeling of flying by yourself.

Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 baskets, because people always have their limits and professional training is impossible. But you can deduct baskets of about 2.9-2.95, most of which are so high, of course, in the street, except the gym.

Sixth, have a pair of good basketball shoes and adequate protection.

Seventh, you have time and energy to practice, and you are not afraid of boredom.

Eighth, 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.

Ninth, the desire to fly with one hand and skillfully. Desire comes first.

2. Specific physical requirements

1. This process will probably last for several years, but if you pay attention to physical exercise and love sports, you 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. Be sure to keep a certain time every week and pay attention to maintaining the training effect in daily life.

2. 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.

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 continuously from morning till night. This looks a bit BT, but you will soon find yourself able to adapt. Although you are tired every day, there will always be inexhaustible strength.

Believe me, if you feel useless, you can leave at once.

6. It is best to be able to swim and be willing to go to the gym, or find a way by yourself.

7. Dunk can make you confident, but remember not to use this person who looks down on people taller than you. It will be easier to practice this than you. Everyone has his own strengths and potentials.

8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team. You must study.

9, entertaining, don't worry about your grades, stick to it, keep it up, you will slowly see the results, pay special attention to any "altitude sickness" in the practice process, such as practicing guitar, piano, Olympic Mathematics, etc., will be the first.

10. Active on the basketball court, good at imitating the movements of star players.

Three. Implementation process (divided into several sections)

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:

Dunk for basketball Now let's talk about how to play basketball. It must be clear that basketball is a team sport. But many of our friends who love basketball ignore this point and play by themselves, thinking that they are great. This is not right. A person, no matter who, can't replace a group. Maybe you can handle the key ball, but the fun of basketball is not here. Everyone is the happiest. Don't think you are playing well, or even despise others for not playing. Mentality is very important. Literacy comes first. A person who has played for three years but has good skills just can't catch up with a person who has played for six years but has poor skills. This is a fact, because the cognition of basketball is the most important, the experience is also very important, and the understanding of basketball is different. Never think that you are playing to fight, but to go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Knowing this, you can play street basketball and even play in official competitions-dunk will be your weapon.

To dunk, you must first make a good basket. There's a lot of attention 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. We use the high hand for layups and the low hand for other places.

Exercise 1. Master layups are alternately performed from both sides of the center line, and 10 layups are a group. Every take-off is repeated with all your strength until you can send the ball to the highest point at the highest point of take-off. This can make up for your height and increase your ability to stay in the air. This is a basic exercise, so 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 taking off, which is conducive to the explosion. Try more and feel as strong as sitting on a spring. This feeling will eventually make you feel like flying. Practice layups more.

Exercise 2. Baseline layup, the requirements are the same as before, but the basketball should be sent to the basket by the winger. 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. Rebounding with the ball is the same as before, provided that you have to touch the rebound. This should take into account the problem of bounce. The goal of layup is to rebound. Don't let go when you push the basketball to the rebound at the highest point. Repeat this and give yourself a clear goal, such as today's height is at the lower edge of the rebound, and see if you can improve it in the future.

Exercise 4. Long-distance layups must be gradual. At first, the take-off distance is closer to the rebound, 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, be sure to stretch and be natural and unrestrained. This is not urgent, it is a slow process, maybe you can't keep up with the bounce, so don't blindly increase the distance, which will make you develop the 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 with a low hand, make a layup at the fourth shooting point with a jumper, send the basketball to the basket, pay attention to your movements, and feel the feeling of flying when you take off.

Exercise 5. Enclosure exercises, that is, unilateral take-off, hook layup, feel the same in the air.

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 also find out similar training methods yourself, many of which can be learned and practiced in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not do well or not in place, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on, and also increase the appreciation of basketball. You must have the desire to make a layup. Also, dribbling is very important. In actual combat, dunking is not to let others get out of the way and let you dunk. You always have to pass and dribble. But this has little to do with the core issues discussed.

Jumping special exercise

It is inconceivable that a dunk won't bounce, unless you are as tall as Big Z and Yao Ming. The dunk we are pursuing is actually a beautiful pursuit to show the jumping and flying posture. 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. The contraction of quadriceps femoris and gastrocnemius is the strongest in dunk, and sprint and long jump are good means to practice these two rapid explosive forces. Everyone usually does their homework in physical education class, so you can practice these two items in your spare time. Sprint: 30 meters, 50 meters sprint, 100 meters is not needed. But it is necessary as an 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 not necessarily for a long time. Keeping muscles tense is very helpful for training and improvement. Long jump: standing long jump, you must use your full strength, paying 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 limit when taking off. Frog jump: generally 20 meters, 4 round trips, you can practice after playing basketball. It is easy to improve when you are tired, but don't overdo it.

2. Achilles tendon exercises

Everyone knows that the length of achilles tendon has a great influence on bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Weight-bearing heel lift: move quickly, otherwise the calf will easily thicken. Be sure to feel the achilles tendon stretched to the maximum and feel torn-of course it's not true. Generally, gyms have such equipment. If not, you can do it yourself. You can do it on the steps at a certain time, that is, you can lift your heels by stepping on the steps with your toes and not stepping on the rest. Squat with weight and then take off: generally 10 group, about 8 groups. One-leg jump: 30 on one leg, 8 groups in turn. Still asking, feel the achilles tendon stretch. It is very difficult to squat on one leg and then raise your heel. You can do it when your leg strength reaches a certain level, and you can exercise the static strength of your 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 good. Girls can also try it. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, and you can see beautiful women. How cool! Fitness: Traditionally, the lighter the person, the better, but strength is very important, it can protect you from injury 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. Combined with 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 let others catch the ball and make a layup. Have enough run-up time at a long distance, and then catch the ball in the air. Remember not to wait until you want to catch the ball. You'd better throw it yourself, which is beneficial to the coordinated practice of pace. Try more, get used to it, it's also called empty grasping, but it's higher than that.

3. Rebound practice: smash the board yourself and then jump the ball. Pay attention to the requirement of jumping, but it doesn't work in actual combat. This is just to practice jumping.

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 won't succeed after practicing. You must learn how to train, so that your quality can be greatly improved, especially jumping. Of course, it is best to combine these trainings with basketball. These basic connections of sprint can be practiced at home or in the dormitory corridor. If you practice hard, it is not surprising that the bounce should be above 80CM. You can basically try to dunk. Before dunking, the most important thing is the treatment and protection of sports injuries.