I m 15 years old, 1 77m, jumping 90cm on the spot, how do I dunk?

Dunking is the dream of everyone who plays basketball, you are still in the development stage, strengthen the training of legs, waist and abdomen, and upper body strength, perseverance, believe that you can dunk.

15-year-old physical fitness is so good It should be considered very good, as for how to dunk, isn't it just jumping and dunking the basketball in, but you must pay attention to the hand not to dunk when dunking.

Dunks require a certain amount of body and coordination, and you can't dunk them when you jump high, otherwise you can easily get injured.

The jump is quite high, but the height is not enough, and then grow taller, the bounce is maintained, and the hand must be able to grasp the ball, and it can basically be deducted.

Jumping with a sandbag every day pays off after three months

Love what to detain, the earth is no longer suitable for you, go back to Mars

At this stage, it is to continue to maintain a good jump, and then do some exercises that can enhance the jump, such as frog jumping, and then the body will grow taller, and while growing taller, pay attention to body coordination and flexibility at the same time, and it is estimated that there is hope for dunking. Now, with the arm span and jumping power, it's too difficult to dunk. So keep up the good work, keep it up.

The height of the basket If you want to dunk it, you must have more than 20cm on the tip of your finger

Finally, I would like to remind you that the next time you ask a question, you should also pay attention to the following.

The first thing is to find a good angle, and it is best to shoot the ball directly to the basket, so that the shooting percentage is higher. Then we should be optimistic, use appropriate strength to shoot, and the posture should be accurate, and never throw indiscriminately, unless the game time is running out. (Note:.)

Don't use too much force, and don't be too small! You have to use the force, otherwise it will affect the goal rate! It boils down to 1 finding a good angle, 2 having the right strength, 3 having an accurate posture.

That's what I do to play basketball, even though I'm not very skilled. Also, in the game, if no one returns to chase the ball you grab, then you must be optimistic about the shot under the rebound, or the layup shooting rate can be higher! The shoulders are parallel to the basket before the shot, and if the foot lands correctly, the shoulders will naturally be parallel to the basket.

If you dribble, your feet and shoulders should be well aligned with the hoop when you stop dribbling and lift the ball for a jump shot. If receiving the ball, face the passer, with your hands spread out and relaxed. When receiving the ball, bring the ball and hand close to the body quickly.

When ready to shoot, the shooter's foot on one side is slightly ahead of the other. The toes of both feet should be facing the hoop. The big toe of the front foot points directly to the hoop**.

The method of holding the ball is similar to that of a free throw: the index finger is located at the midpoint of the back half of the ball. An example of a hand-to-hand holding the ball, with the thumb pointing backwards at the ball.

The jump shot should be a little tighter than the free throw shot - the jump shot, not the free throw, not random, but don't forget that the more careful you are with the basketball, the better the chance of a soft shot, that is, the better the chance of the net. Remember that you don't have to bend your knee too much – just a little bit more than a free throw. Do not make the knee angle less than 135 degrees.

If you do, you might be more focused on the take-off than on the shot, which is the goal. 5. Ball Shot and Follow-up After Shot The arm movement is the same as when taking a free throw. Hold the ball on the side of the shooter, close to the center of gravity of the body, and shoot with the wrist instead of the arm.

When you're comfortable holding the ball and ready to shoot, shift your weight from the ball of your foot to your toes, and start jumping vertically upwards without jumping forward or backward. Good pitchers know exactly how high they should jump and don't pay too much attention to how high they jump. If you jump up desperately and your feet get tired during the game, your jump shot will definitely be different from usual.

And the key is repetition – the same approach every time you shoot. When the highest point of the jump is reached, gently shake the wrist and pluck the ball. Instead of using arm strength to make the ball shot, the ball should leave the fingers from the fingers.

Don't shake your wrist too fast, just make the ball spin properly. If the wrist shakes the ball too quickly, the ball will spin too much. The ball must not be touched by the toucher when the ball is thrown.

The shooter should stay fully extended to complete the follow-up action of the hand after the ball is shot. Remember – don't retract your shooter too early.

Move a stool, step on a stool, or move a trampoline or something.

Let's practice bouncing! There are two types of bouncing:

1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!

How it works: Set aside time to jump rope two to three times a day! Bunny Jump!

Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!

2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!

Effective method: Frog jump, when walking, point your toes and walk, heels up!

In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!

See where you're playing? It's better to have a defender or (2)!

If you are a center or a striker, (1) is better! Ha ha!

We train a lot every day, and most of the strength exercises have equipment to cooperate with training, for basketball lovers who do not have good conditions, it is more effective and trouble-free as I said!

There are two types of bouncing:

1) Jump high and bounce fast, get up fast, and land fast! It's faster than others to get up again, and it's more suitable for grabbing rebounds!

How it works: Set aside time to jump rope two to three times a day! Bunny Jump!

Bunny Jump: Squat, hands behind the back, toes on the ground, heels up and jump!

2) Jump high and long time in the air: for backward shots! It's not very practical to do moves in the air, but it's not very practical to grab rebounds!

Effective method: Frog jump, when walking, point your toes and walk, heels up!

In this way, you can train the strength on the ankles, and at the same time train the strength on the feet and legs, if you want to be empty, you have to do push-ups, sit-ups, and train the strength of the abdominal muscles and waist!

See where you're playing? It's better to have a defender or (2)!

If you are a center or a striker, (1) is better! Ha ha!

The height of the basket is about 3 meters, the height, the straight arm is roughly touched, and the dunk needs to be able to touch the height, so the bounce is about 80cm to dunk. If the bounce is only 60cm, then you need to increase the bounce height to dunk. Ways to improve the bounce power:

1. Half-squat jumping.

At the beginning, half-squat to the position of 1 4, with your hands in front;

Jump upwards at least 20cm to 25cm off the ground. (If you find it easy, you can jump to 25cm-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).

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;

Raise your toes to the highest point;

Slowly lower it again and finish it again.

3. Steps. Find a chair and put one foot on it at 90 degrees;

Jump away as best you can, switch feet in the air, and put them on the chair;

Repeat the previous step and return the original jump foot to the chair to complete the other jump.

4. Vertical jump. Keep your feet shoulder-width apart and "lock" your knees;

Jump with only your calves. Bend the pavenilla, try not to bend the knees;

When you reach the ground, you can quickly jump again and complete it once, this is difficult, you can use your hands to help you jump.

5. Squat and jump (practice once a week).

Stand with a basketball in front of your chest;

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

Jump up to 8cm-13cm, be sure to maintain the posture of the second step;

Hit the ground and get it done.

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