How to practice slam dunk 10, how to practice slam dunk

Before you want to even bounce, you must first clarify a question, that is, why do you practice bouncing, I think the ultimate goal of most people who like basketball to practice bounk is to dunk, yes, it's that hearty slam dunk!

So here's how I'm talking about it's all about how to make you able to dunk.

I don't want to say anything old-fashioned like American bouncing training, those that if you want to see on the Internet, I used to practice with that training, but the results are not great, I don't know if it's because I'm ignorant or for some other reason. Here's how I practiced jumping.

I am 176 tall and have a very short arm span. Touching the height in place is about the same as a woman of 165.。。。 I haven't measured how much I can touch.,Of course, I've always had a dream to be able to slam dunk.,At the beginning, I tried a lot of ways to talk on the Internet.,The final result is that jumping in place is actually higher than running and jumping.。。

Because those training methods do work the leg muscles, but they can't work the coordination of the whole body. Playing basketball is of course running and jumping, is it in place? So after thinking about it, I decided to practice running and jumping.

The practice of running and jumping is not very difficult, but I won't even be at first, if you are not very good at running and jumping, you have to tell a few points here, the most important point, there must be no pause in running and jumping, many people are like this, running all the way to the blue, squatting and jumping again, that is no different from jumping in place. I did the same at the beginning, I had to make sure that running and jumping felt like a three-step layup, that you had to take a step, that you had to glide. The second is to master the distance; If you want to grab the frame, you must grasp the highest point of gliding and touch it.

The third leg is the main leg to figure out. Right-handed people use the left leg as the main leg, and the left-handed person does the opposite.

Then let's talk about the specific exercises. It depends on the individual. If you can't touch the board at first, you'll have to be bored first. Practice running and jumping first and touch the board when you can touch a part of the board. Start feeling the frame. Then grab the box.

If you're able to grab the box now, then OK. You don't have to be so tedious anymore. Since you're already getting closer to the dunk step by step, let's buckle the cap of the mineral water bottle first.

What do you think. Do you feel that being able to put something into the basket is much more rewarding than grabbing the basket empty? When you are proficient enough to fill the cap of the mineral water bottle, you can start filling the table tennis ball.

After skillfully pouring table tennis, he began to fill mineral water bottles. Then pour football. After pouring soccer proficiently.

Haha congratulations, you're one step away from a slam dunk. If your hands are born to hold a basketball, then you can now practice one-handed slam dunk, if you can't catch it, you can practice more finger strength, and then you can catch the ball and practice one-handed dunk, if you really can't catch it, continue to play the soccer ball, and practice the bounce to the point where you can dunk with both hands or slam dunk with one hand.

Be sure to relax when you dunk the ball.

1. We have always had a quick slam dunk on the basketball court, which requires you to put in a lot of effort, first of all, you must practice frog jumping, which is to strengthen your leg strength, and you can have a good body coordination exercise when frog jumping.

2. We have to carry out weight-bearing exercises, you must know that the most important thing in slam dunk is the training of leg strength, if your leg strength is not reached, slam dunk is almost impossible, so sandbag training is very important, we can start when the leggings are lighter, and slowly increase.

3. When slamming the dunk, the legs and hands must have a good match, otherwise you will not be able to dunk when you reach the height, because your movements are uncoordinated, we must dunk with gravity feet when dunking, and hold the basketball as much as possible with both hands, so that you can dunk smoothly.

4. We have to practice our ability to hold the ball, especially your basketball skills in sports, at least you have to be lucky, otherwise you can't get rid of the defense when you play basketball, then your dunk is almost whimsical.

5. When dunking, our knees should be relaxed, at this time your waist and back should be comprehensive, and at the moment of dunking, your eyes should look directly at the basketball frame, so that your hands know how to dunk, and at the same time pay attention to the balance of the body.

6. Dunk should have a certain sense of self-protection, because when we dunk in the game, there are generally people below, at this time we must be slightly optimistic about the foothold to avoid typhoid fever, and in addition, both hands should grasp the basket and not let go, and wait for the inertia of the body to end before it can be released.

7. Remember that if you want to dunk more easily and more beautifully, then you need to learn more about the slam dunk posture of stars, and at the same time pay attention to the coordination of dunk and footsteps, as well as the timing of our jump, as long as you do these aspects, then your dunk can be truly successful.

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 think it's easy to tease, 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).

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.

The third item: steps.

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

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

The fourth item of wide excitation: 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.

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.

1 Stand with a basketball in front of your chest.

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

3 Jump up to 8 13cm, be sure to keep the position of step 2, 4 land, and finish

5 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 on the 15th time.