I m 16 years old, 190cm, 105kg, can jump 60cm, I don t know how to dunk, please support the master 1

In fact, the jumping action of the high jumper is worth learning from, and the jump of basketball, it is the same as the jump of basketball, it is to convert the forward kinetic energy into upward potential energy, if you want to dunk the basket, just follow the steps of the layup, the first step is bigger, the second step is smaller mainly to convert the speed into upward, and the third step is to take off and jump with the trend and practice more.

There are many short people in history who dunk for example, small potato Webb, 170 is less than can even dunk with both hands 2000 I am 12 years old, 159cm tall, 160cm arm span, 39cm bounce, 50 meters running seconds, standing long jump is only 1

The most important thing when dunking is to smash the ball down. If you press it down, it's easy to hit the blue neck. Also pay attention to the take-off height.

Don't smash the ball into the basket. If this is a shock to the arm. If you use a lot of force, it's easy to break bones.

Pay attention!

Watch more video materials, a lot of ** teaching, you can start to put it in, after all, there is such a good physical condition, don't exert too much force at the beginning, so as not to get injured, first put the ball in and then find the trick step by step, only 16 years old with such good physical conditions, I wish you to become a fierce player on the basketball court as soon as possible.

Press down with your wrist and it would be nice if you could catch the basketball.

Find a physical education teacher or basketball master to teach, just practice more.

You have to bounce vertically at least 105 centimeters to dunk to a normal basket.

According to the rules of the International Blue Federation, the standard height of a normal basket from the ground is 305 cm, and in order to complete the dunk action, the wrist must be level with the basket, that is, you can only dunk a normal basket if your wrist reaches 305 cm.

Judging by your height of 170 cm, the fingertips of your straight arms are about 220 cm from the ground, and the length of your wrists is about 20 cm, so it can be inferred that your wrists are 2 meters above the ground after you straighten your arms.

The height of the basket is 305 centimeters, subtract 2 meters from this data, and the value obtained is exactly 105 centimeters, which means that you can only complete the dunk action if your feet are 105 centimeters from the ground after you take off vertically.

So it's not ordinarily difficult to dunk with your height, but it's man-made, as long as you persist, there will always be a reward, here I give you two small suggestions, you can try to do it.

1) Eat more foods high in calcium, participate in more physical exercise, and have a good schedule to help your height grow, although it is a bit difficult to further develop at the age of 20, but it may not be impossible at all.

2) Exercise your own bounce power, practice the Achilles tendon and tendon stretch, and it is also essential to strengthen the strength of the ankle and strengthen the calf.

The most effective way, frog jumping, bouncing looks at the increase but very tired, and jumping ladders, frog jumping for the first time don't too much, otherwise I can't stand it, I can only catch the basket, can't buckle Persistence will have a good effect,

Persistence is victory, I didn't stick to it before, and now I regret it when I get old and work.

It is estimated that it is very difficult, first of all, one-handed dunk is lower than two-handed dunk on the starting height requirements, but the premise is that you can hold the ball with one hand, and the minimum one-handed dunk should be more than one palm or so of the basket, and you need to calculate how high you need to jump!

You can tie sandbags and practice slowly. If you want to be really high, drink high-calcium milk.

May you finish soon.

Touching height is the highest point you can touch when you jump, there is no doubt that you can jump 80 centimeters, your arm span minus your shoulder width, and then divide by two, that is, 191-41 150 divided by two is 75, and then subtract your neck above, about 30, that is, 45, so you can touch height 191 + 45 + 80 316

Do you mean standing up and jumping, or running and jumping? Your bouncing is good, you can find a professional teacher to guide you, and you should be able to jump higher with more practice. But playing basketball doesn't mean that you can play even if you jump high, you have to learn to cooperate, depending on what position you play.

The inside line should be able to card the position, grab the board, assist in defense, block and dismantle, divide the ball, play the board down, basketball is a sport for five people, hobby is not a profession after all, just be happy!

The basket is 3 05m.

You 1 75 + 0 65 (one arm) =

If dunked, then the palm is at least higher than the basket, so 3 05

2 40 = 0 65 + 0 10 = 0 75m so jumping 75 cm should be able to be deducted

Possibly, you ,,, 15 weeks of the most famous vertical jump training program in the United States, and you can expect to improve your vertical jump ability by more than 20 to 30 centimeters, and the workout process is very hard, and 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 the position of 1 4, place your hands in front, 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!!

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

First, find a step or a book to put on your feet, and then only put your toes on top of it, with your heels not touching the ground or padding.

Raise your toes to the highest point.

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

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.

Fourth: vertical jump.

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

2.Jump with only your calves and only bend your feet? b, 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.

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.

Sixth: Squat jump.

This one is only practiced on Wednesdays.

Stand with a basketball in front of your chest.

Squat (half-squat), look ahead, keep your back straight, lift your toes, and keep your thighs at 90 degrees

Jump up to 8 13cm, be sure to keep the position of step 2, land on the ground, and finish it

If you want to jump 15 times, you need to jump 8 13cm from 1 to 14, and you need to jump high with all your strength at the 15th time.

165 dunk? The NBA doesn't bounce either, you think you're Nate Robinson.

Training Method:

1. Flexibility training, you must insist on stretching the tendons, ligaments, and muscles of all parts of your body every day, expand the range of motion of the joints, and at the same time, do a variety of complex gymnastics that is conducive to improving body coordination. Movements should be accurate, graceful, forceful, and relaxing. Bring your Walkman to do this series of warm-up exercises, the body and mind are happy and relaxed.

2. Weight-bearing squat training, no special weight-bearing equipment, barbells, it doesn't matter, isn't it weight-bearing, you can find a schoolbag, stuff a 30-pound book in it to train, weight-bearing squat belongs to the relatively large amount of exercise, don't do it every day, do it three times a week, each time it is divided into three groups, no group to do 30-50, depending on your own quality, don't be too reluctant, excessive training is not effective, and it is not good for the body.

3. Snatch training, the commonly used equipment for snatching is also a barbell, of course, you can also find something around you to replace, such as a 30-kilogram schoolbag in the previous step, you can also buy a bucket of pure water, 30 kilograms, you can also train this item, snatching is also a large amount of exercise training, you need to pay attention to time and times.

4. Round-trip running training, explosiveness and reaction ability are also essential for exercising bounce, the method provided here is to run back and forth, taking the basketball court as an example, the two long sides of the basketball court, sprint from one side to the opposite side, and reach the opposite side is to touch the line with one hand and then turn back, so round trip, the number of times depends on the individual's own quality.

5. Weight-bearing running training, prepare two sandbags tied to the calves, and run around the basketball court with weights, not too fast, keep a constant speed until you can't run.

6. Toe jumping training, the simplest is to jump rope, I believe most of them will jump it, and those who can't jump rope have to imitate the action of skipping rope to jump, jump rope speed should be fast, jump with toes.

7. Half-squat jump training, half-squat jump is often called frog jumping, you can jump on the ground, such as jumping around the basketball court, you can also find steps to jump frog, such as stairs. Frog jumping is a major sport, so you need to pay attention to the interval between training times.

8. Touch high jump training, the most common is to touch the board training, that is, to touch the rebound, if you can't touch it, you can find a height that is more suitable for you, such as specifying a certain height of leaves, and continuously touching the height.

It stands to reason that your bounce is not bad, but if you want to dunk, you need to strengthen the method of increasing the bounce, if you need it, I will send it to you, it is very troublesome and I will not write it here.

At the age of 16, you should pay attention to physical maintenance and nutrition, and now you still have a lot of room for bouncing development. For example, jumping on the spot to touch the height, running to touch the height, running with sandbags tied to the feet, skipping rope... Of course, the most important thing is to protect your legs ,,, feet and stay healthy,。。

Tie 5 pounds of sandbags to your legs, run for 20 minutes a day, jump 100 times, buddy, soon you will be able to catch a basket!

Practice more bounce and bounce more!

Don't worry, you're only 16 and taller.