I m 13 years old, 180cm tall, more than 50cm vertical, can I dunk after practice?

In fact, dunking is relatively simple, as long as you meet the basic conditions for dunking, you can practice for half a year to 1 year.

The basic condition for dunking is 1: the height of the dunk is more than a meter. It's the kind that touches the height on the spot and doesn't jump, which means that you can pat Yao Ming's head if you stand on the spot and reach out.

Generally speaking, a person with a meter of arm span can be touched if the arm span is the same as the height, or greater than the height. Of course, 170 meters, people with long arm spans can also be, anyway, you have to touch the meters, or unless you are ET, it is basically impossible to dunk a regular basket.

Basic condition for dunking 2: You must jump on the spot to reach the national A level. It's the best level for 20 to 24 years old. The premise is that you don't have any training, just be able to jump that high.

Jumping in place A level is above level. It must be achieved, otherwise it is basically impossible to dunk a regular basket. Generally, the Municipal Sports Bureau has testing instruments.

The basic condition for dunking 3: Your speed of 100 meters should be within seconds, otherwise you are born with insufficient explosiveness, how to dunk.

Generally, if you meet the above conditions, you can train hard for half a year to 1 year, and you can basically pass the basket. The lowest should also be able to catch the basket, and the best one can dunk.

How to train, very simply, follow a combination of strength training and bouncing training. Usually practice 4 to 6 times a week. One day for strength, one day for bouncing.

The training method varies from person to person, and there is no need to be rigid, but the training should achieve the following effect. For half a year to a year, squats in strength training should reach up to 2 times your body weight. Weight-bearing calf raisers (legs) should be 2 to 1 times your body weight.

Don't say it's impossible, practicing for half a year to 1 year should be at this level, you can go to the gym by yourself and ask) The general training of bouncing is frog jumping, squatting jumping, touching and other heights, which can be combined with your actual situation. Training should be combined with explosive training. The strength of the muscles in the abdomen and lower back should also be emphasized, as well as the flexibility of the whole body.

Running and jumping also need training, many people ignore running and jumping, excellent running and jumping can make their jump higher, generally between 20 and 40cm higher than their own vertical jump.

Can I deduct it after half a year of training? No, it's not that simple.

After you have been trained, you basically touch the height in between, after all, we are the following. Unfortunately, jumping without the ball is not the same as jumping with the ball. So even if you touch the height of the meter, 25 centimeters above the basket is enough to choke.

So don't expect to be able to hold the ball with one hand, even if you can move, it's ugly. Not to mention hands. Therefore, you should practice hard to throw the ball next to the basket and then jump up and slap the ball in.

It's very handsome after practice.

It's not a shame to not be able to deduct it, but it's not good to brag, it's 360 at every turn, a big windmill. Hey, I'm too lazy to say it.

It would be nice to be able to racket a ball under a meter, right? Everyone has to work hard. After all, there are not many people who can deduct it, and if you don't look carefully, you can tell whether you are shooting or deducting. Hehe.

I hope it will be helpful to you after reading it. Despise braggarts.

Like my brother, he was 180cm at the age of thirteen, and now he is 196cm at the age of 16.

He hasn't trained much, and for people like you who have good congenital advantages, I don't know if my method works, but I can show you and share my thoughts.

I was 18 years old and 178

I trained basketball for 2 months some time ago, and my training mode should be said to exceed the load of the provincial team.

I was trained with my mentor and my classmate 181 who was physically fit and played streetball for three years and was the heads-up king of school basketball

We had a good relationship, so I trained with him for two months.

The effect is obvious: my bounce ability has actually increased by no less than 3cm (even buy Karma amazing concept).

Let's talk about the process: My classmate and I are students, he takes the bus in the morning, I ride my bike, and when school ends at 8 p.m., it's our show time!

The school is about two kilometers away from my house, and each of us carries a 10kg sandbag and carries a bicycle home.

The other one dribbled home right down the road (our school was in the suburbs) and it was very dark and there were very few people.

The training mode is: one person comes once a day in the same way as before. It's that today I'm dribbling, tomorrow I'm running, anti-cycling.

The effect of dribbling is that you have an extraordinary sense of the ball, because two kilometers a day is not covered, and carrying a bicycle sandbag is to train your physical strength, and it is best to jump while resisting.

I touched my conscience and said: He 181 could only beat the basket by one middle finger before practice, and after practice, two months of basketball league, he was already praising slam dunks! It's not in the game, it's showtime, and I used to be able to touch the rebound, but now 178 can touch the circle.

And a lot of people who have been playing for a year or two can't take advantage of me when they go head-to-head with me.

It's a man who sharpens himself in an iron way, and no one can succeed casually.

Despise the person who pastes and copies the landlord thinks that my training method has helped you That's it.

If the landlord doesn't dare to train himself like this, then I have nothing to say. You must know that the people who can slam dunk are not only naturally tall.

The first item: half-squat jump.

1. At the beginning, half-squat to the position, put 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!!

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 2Jump 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.

Thirteen? Then you should be able to dunk in a few years.

There are many ways to practice bouncing, such as squatting with weights, doing frog jumps, jumping boxes, and so on. Weight-bearing squats are the most effective, there is a method called pyramid training, that is, the load at the beginning is relatively low, complete more times, and then the load is getting bigger and bigger, the number of times is getting less and less, the maximum reaches 100%, that is, you can only complete one movement, you can give it a try. But maybe your skeletal muscles have not yet grown, and it is not good for your body to bear heavy burdens.

You can practice jumping stairs, boxes, or frog jumps, and stretch your ligaments to improve flexibility.

One. Feel the high-energy tiger's mouth and touch the basket to dunk. It's useless to say anything else.

Two. You have to practice one-handed layups.

Three. It is also necessary to grasp the distance from the basket space and find the starting position of the three-step basket.

Four. If you can get your whole hand on the frame, you'll be able to dunk it.

Young man, the future is immeasurable, only 13 years old, 180 years old, you just practice according to what the 2nd floor said, I just practice according to that, very managed, the emphasis is on persistence, bounce is not only on the strength of the legs, you also have to contact the strength of the waist and abdomen, what sit-ups, push-ups are very good This is my personal experience, I hope it will help you, remember, no matter what training, you must persevere.

Just climb the stairs, don't make so many unrealistic, climb more stairs every day, don't take one step at a time, a few steps together, when you jump vertically 60 to 70, you can basically dunk, my classmates, 180, most of them can dunk.

Find a master to guide you through the practice, so you can get twice the result with half the effort! It is recommended not to practice blindly, it is easy to hurt yourself.

Try to touch the ground on your toes when running, and keep your heels off the ground. This has a stretching effect on the belly muscles!

Practice more、It should be fine、

About 80 cm, practice every day, and practice according to the bouncing training on the net! Explosiveness is very important, in fact, there are still a lot of slam dunks, and the calves can't be thick, look at the calves of NBA players are very thin.

About 50, jump more every day, it will be natural and effective after a long time.