I am 15 years old. Height 1 78cm Arm span 1 77cm Can you dunk How to practice

15 years old is already quite good! It's definitely going to be able to buckle because you're still developing and you can grow taller. As long as you practice your bounce strength regularly and practice your bounce well, you have to pass your entire palm through the blue frame to get it.

There is also to train your waist strength, often do sit-ups, because when you buckle up, there is no support point in the air, at this time you have to rely on your waist strength to exert the torque in the air, (Griffin is an example) more practice can be, I believe that after a year or two of practice, you can buckle up. Come on.

I'm a learning sports coach, and if my players are as tall as you, then my players will definitely be quite good!

Look at the bounce, the height of the basket. My classmate is similar to you, the basketball hoop in high school, he can almost dunk it in his sophomore year, but sometimes he can't dunk it.

The key is the bouncing power. If you don't have the bounce power. You may not be able to buckle up two meters long. You have to go to the gym every day. Do some leg exercises. It is also possible to jump jump rope.

Wow, you're 15 years old, admire, for the sake of us all basketball fans, I'll give you a ** as long as you have perseverance and perseverance, you can dunk.

I just practiced according to what it said, that is, scientific and practical, and now dunking is a casual thing.

Walk on the balls of your forefeet with your heels off the ground.

In two more years, just focus on bouncing.

Long-term squats and abdominal exercises.

I feel like you're still very promising!

Because, you're only 13 years old, 165, but you can touch 287. It's already good.

And if you're a swimmer, you're definitely going to do a lot of physical training. As long as you keep exercising, you can enhance a lot of athletic ability.

When you grow up, your athletic ability will be stronger than other peers because of your swimming training. And you can have an arm span of 177 at just 165 height, and if it's true, your final arm span may be around 2 meters.

Run 3 more steps to make a layup, improve the familiarity between people and basketball, exercise the combination of man and ball, find the right rhythm, and by the time you are 17 years old, you should be able to dunk.

Specify how high you jump. According to the perspective of development, children, when your bounce increases with age, your height is also growing, you only need to jump 15 cm more than now, and your touch height can reach about 3.3 meters, and you can dunk.

The height of the hoop is, your current height is not good at all, the dunk needs to exceed the hoop palm, if you have a good control of the basketball, more than half of the palm can also be buckled in, with your age is developing, in the future height increases, strengthen the leg training, there will be a chance. A dunk on the court and a dunk in training are two different things. You won't have a lot of time to adjust and prepare, but it's different in private.

Dare to ask Brother Ren, how old are you? Can you still grow taller, I bounce worse among my friends, 175 with an arm span of 172, and I can touch the frame. The 2 most effective ways to practice ricochet are to climb a mountain with weights, this is the most effective, if you don't have a mountain to climb, jump the stairs with weights, but keep your hands on your heels. In the case of dunks, waist and abdominal strength are also important. Do weight-bearing push-ups and place weights on your back.

That's even longer! At that time, it is basically no problem to dunk, now don't pull out the seedlings in the stage of growing the body, and then practice systematically when the body matures, and dunk is no problem.

Practice frog jumping! I used to be a senior on the team who was 175 tall, and he was super good at jumping, and he practiced frog jumping, and his dunks were better than our team forwards.

First, the most important thing is that you are very eager for dunk, and second, you have to endure loneliness, endure hardship, and be able to persevere. Third, you have to be confident in yourself and believe that you can do it! There have been a lot of short dunks in history, such as Little Potato Webb, who was less than 170 and could even dunk with both hands and 175 in the 2000 National Slam Dunk Championship

In the United States, there are many people who are less than 175 and can dunk Although European and American physiques are indeed very strong, we can achieve it with proper training. Fourth, dunking is not your ultimate goal to exercise the body, bring strength and beauty, and give people the feeling of flying. Of course, you have to like the feeling of flying.

Fifth, if you're below 170, of course you can't expect to dunk a standard basket, because there's always a limit, you're not talented, and you can't train professionally. But it's perfectly possible to dunk the left and right baskets, and most of the hoops are so high, of course, on the streets. Except in gymnasiums.

7th, have a good pair of basketball shoes and adequate protection. 8th, have the time and energy to practice, not afraid of boredom. 9th, there is a lot of support and participation from a bunch of friends, this is very important, and it is best to have a few bounce good ones to play with.

10th, the ability to skillfully fly one-handed to the basket and the desire to fly. Desire comes first. 1. This process will probably last a few years, but if you pay attention to physical fitness, love sports, and train properly, you can dunk within 1-2 years, at least you can give people a feeling of dunking, and you can see your majestic posture of flying.

Remember to exercise uninterrupted, but not every day You have to keep it for a certain amount of time every week Pay attention to maintaining the effect of training in your daily life 2, the body should keep less fat. Generally, regular exercise will not have this problem The key is that it may not be like this when you start But it doesn't matter 3, sports are not only basketball hobbies, if you are asked to practice track and field, you don't feel useless or irrelevant, or even refuse. 4. When necessary, you can use a vacation (summer vacation is the best) to practice specifically from morning to evening without interruption.

This may seem a bit bt, but soon you will find that you are able to adapt and be tired every day, but you always have a lot of strength. 5. Believe what I say and leave immediately if you feel useless. 6. It is better to be able to swim and be willing to go to the gym, or figure it out by yourself.

7. Dunking can make you confident, but remember not to use this to despise people who are taller than you, to know that it will be easy to practice this higher than you. Everyone has their own strengths and potential. 8. Don't affect your studies This is something other than your studies It is certain that even if you can dunk, you can't get into the professional team, you still have to rely on learning.

9. Edutainment, don't be in a hurry to see your own results, persist and maintain, you will slowly see the results, pay special attention"Altitude sickness"This is present in any practice process, such as practicing guitar, piano, Olympiad, etc., the will comes first. 10. Be active on the basketball court and be good at imitating the movements of the stars.

OK. However, it is necessary to exercise personal jumping ability, and the exercise of jumping can start from the following aspects:

1. Half squat jumping.

1. At the beginning, half squat, with both 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!

2. Raise your 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 cushion.

2 Raise your toes to the highest point;

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

3. 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, and put yourself on a chair;

3.Repeat 2 and return the original jump foot to the chair to complete the other jump.

Fourth, vertical jumping. 1.Keep your feet shoulder-width apart"Lock"your knees;

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

3.When you reach the ground, jump quickly again and complete it again;

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

5. Jumping on tiptoe.

1.Lift your toes to the highest point;

2.Jump quickly on tiptoe, 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. There are other ways to do this.