What do you need to practice for a dunk?

Bounce power is the most important, usually exercise the strength of the lower limbs, buy the right shoes, and wish you a successful dunk.

First of all, your height should not be too low, generally above 1.95 meters, the bounce power without special training is enough for a simple dunk. But it's hard to make movements. Bounce power is something that takes a long time of training to strengthen, so make a plan for yourself to practice bouncing every day (the simplest is a calf raise).

Secondly, you must be able to grasp the ball firmly with one hand, otherwise it will be too big if your hand slips in the air. Don't pay much attention to the waist and abdominal muscles, that doesn't have any effect on dunks. My bounce is very poor, now in the third year of junior high school, wearing shoes and 196 tall, at most I can only do simple grabbing buckles without movement, because I am too heavy.

A good pair of shoes, a good bouncing, two good knees, of course, the ankles should be healthy, and the most important thing is the upper limbs, and the lower limbs should have good strength. Otherwise, if you have a good jump, it will be in vain.

The most famous vertical jump training program in the United States, the training ability is expected to improve the vertical jump ability by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1. At the beginning, half-squat to? 2. Jump up at least 20 to 25cm from the ground. (If you find it easy, you can jump to 25 to 30cm). When in the air, keep your hands behind your back. When you land, finish it once.

Next, just repeat the steps above!!

Quickly improve your bouncing power training tutorial 2

The second item: raise the toes (calf raises).

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

2 Raise your toes to the highest point.

3 Slowly lower it again and finish it once Finish with both feet, complete a set.

Quickly improve the bounce power training tutorial 3

The third item: steps.

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

2.Jump away as best you can, change your feet in the air, put yourself on a chair, 3Repeat 2 and return the original jump foot to the chair to complete the other jump.

Quickly improve the bounce power training tutorial 4

Fourth: vertical jump.

1.Keep your feet shoulder-width apart"Lock"Your knees.

2.Jump with only your calves, bend only your pavements, and try not to bend your knees.

3.When you reach the ground, take off quickly again and complete it again.

This one is hard, you can use your hands to help you jump.

Quickly improve the bounce power training tutorial 5

Fifth item: Jumping on tiptoe.

1.Lift your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or.

Frog jumping exercises are necessary and can help to improve the bouncing power, because after all, it is a way to train strength. In addition to this, there are a few other methods.

The first method, which is the most effective and the most difficult, allows you to improve your bounce in a short period of time. How to do it: Dig a pit, about a meter deep.

You strap a 5-pound sandbag to your leg and jump into the pit. Try to jump out of the pit with a load. Half a month later, dig the pit 20 cm deep, increase the weight by 2-3 catties, and continue to practice.

This cycle ends when you can no longer carry weight or jump out of the pit, and that is the end of the exercise. Lift the weight and try again to see how high you can jump.

The second method, which is not very effective, but is easy to implement. How to do it: Tie a rubber band to your ankles and jump on the spot. Practice for half an hour a day. But I don't think this method is effective. The watchtower owner.

Bounceability. You have to be able to catch the basket. As long as you jump high, nothing else is a problem. The practice of bouncing mainly exercises the leg muscles, as well as doing more sitting forward bending, stretching the ligaments, and improving the elasticity of the leg muscles.

Exercise leg muscles, bounce. For example, do sit-ups every day, leg stretches, weightlifting squats, weight-bearing running, and long-term persistence.

Your own condition is very important (height), of course, you are in a healthy state, followed by external factors, such as strength, bounce, and explosiveness.

Bounce, strength is also needed. If you want to ask me, you can reply to me.