Height 175cm, weight 55KG, now 16 years old, when can I dunk buddy?

The most famous vertical jump training program in the United States.

In the week. One, three, five exercises.

Week *Date Half squat jump, heel lift, stool jump, vertical jump, toe jump, squat jump (Wednesday only).

Number of Groups Number of Duplicates Number of Duplicates Number of Duplicates Number of Duplicates Number of Duplicates Number of Duplicates Number of Duplicates of T

13 Rest – Don't do this set of exercises.

15 (week 4 100 4 50 2 50 2 100 4 400 5 50.)

The most famous vertical jump training program in the United States, after training, it is expected that the vertical jumping ability can be improved by more than 20 to 30 centimeters, and the exercise process is very hard, the whole process takes 15 weeks.

For each movement item, if you want to do 3 sets of one movement, you can't rest more than 2 minutes between sets, and if you do, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump.

1.To start, half-squat to the position of body 1 4 with your hands in front of you.

2.Jump up at least 20-25cm off the ground (you can jump to 25 to 30cm if you find it easy).

When in the air, you need to put your hands behind your back, when you hit the ground, do it once.

The second item: heel lift (calf raise).

1.First, find a step or a book to put on your feet, and then place only one toe on it, with your heel not touching the ground or padding.

2 Raise your heels to the highest point.

3 Slowly lower it again and finish it again.

Repeat with the other foot.

Section 3: Jumping on a stool.

1.Find a chair and put one foot on it, thigh to calf at 90 degrees.

2.Jump away as best you can.

Swap feet in the air and place the other foot on the chair.

3.Repeat step 2 and return the original jumping foot to the chair to complete it once.

Fourth: vertical jump.

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

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

3.When you land, take off again quickly and complete it once.

Fifth item: Jumping on tiptoe.

1.Raise your heels to the highest point without bending your feet.

2.Jump quickly on your toes, with your heels not touching the ground, and don't jump over.

Over - Done once.

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 to your body.

3.Jump 8 13cm, be sure to maintain the position of step 2.

4.Hit the ground, finish once....

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 in the 15th time.

For the question of whether you can dunk, you also have to go through a certain amount of training, not everyone can dunk the ball, and it also depends on how you hold the ball with your hands, if you can catch it with one hand, it would be better, my palm is slightly larger than that of my peers, some balls I can grab, but the stability of catching the ball is not very good, jumping in the air and wanting to dunk is often dragged with one hand, can be poured into the frame, but can not be dunked, if the ball becomes a can, then I can easily dunk in.

Believe in yourself and you can dunk!

Boys have a second growth period, which generally does not exceed 5cmle, and then it will also grow, but most of the amplitude is very small, and it can generally reach the age of 25. You can look up what you can eat a little more on the second time. However, it is best not to take height pills, and it is best to adjust them during normal eating.

Height doesn't decide everything!

There is still hope at the age of 16

If you want to dunk, you have to be at least more than the length of a palm of your hand in the hoop, and I guess if you bounce and you grow in height, at a normal level, you can dunk in 2 to 3 years when you are more than 1.85 meters tall.

Nabs. You've just been 16 years old and you've been able to get to the basket, so you have to remember that you can still grow one.

You're tall, and it's only a matter of time before you can dunk with the bounce !!

I envy you)

175...Unlikely for you (except for blacks). NBA's Nate 175 dunks (bounced good) and Webb 170 dunks. If you can be like them, you can deduct it.

That's going to be a lot of work... Train your leg muscles more and improve your explosiveness

Safi Happy Ha Development Flying Power Co., Ltd.**;

It's going to be faster, or you lower the basket a little bit, hehe.

175 is a little shorter, depending on your bouncing ability.

Hehe, I think you can do it if you want to

Hello, please click here to see the details of practicing jumping.

General dunk method

Dribble at 45° on the left side and make a three-step layup. Just dribble, adjust your pace, take off in front of the circle in three seconds, and have a flight in the air, so that you can free up enough space for your upper limbs to perform the movement. The key to dunking is coming, when you are 20cm away from the hoop, keep your eyes on the back edge of the hoop, smash the ball to the back edge of the hoop with one hand, be sure to press your wrist, have the feeling of stuffing the ball into the blue hoop, and then quickly withdraw your hand to avoid injury.

It's best not to grab the hoop with one hand. Be sure to balance when you land.

You don't need to use any special force on your wrist at the beginning of the experiment, you just need to stuff the ball into the hoop, and after you master the essentials of the movement, you can fly the dunk freely.

It doesn't matter how you jump, as long as you jump high enough. Slamming is all about mastering technical moves. It doesn't matter if you can catch the ball with one hand. As long as it feels good, the ball feels like it's sticking to your hand.

In addition, a performative dunk is given, around the three-point line, facing the basket, calculating the pace (usually taking the right hand as an example, the left foot is slightly in front of the right foot, starting with the right foot first, and then taking three steps, just the left foot jumps), first hit the ball enough, must be able to bounce high enough, throw the ball to the basket with the action of shooting, there must be an arc, it is best to let the ball land in the position between the circle and the basket within three seconds, the height after the bounce is best about 10cm on the basket, people follow the ball, Take advantage of the time difference, jump up and grab the ball on the hoop with one hand, and smash it into the hoop hard!

Cool! Hope it helps!

Whether you can't dunk it or can't dunk it, if you can't dunk it, it's the wrong way, remember that the dunk is to put the ball in the frame first. Hope to realize your slam dunk dream soon.

I said little brother, don't always think about dunking, you are 15 years old and 60 kilograms, but you are 180 ah, so you are now skinny and ...... bamboo polesYour arms won't be too thick, so it's recommended that you increase your weight and practice your strength first......The strength goes up, plus you have explosiveness and bounce, and the dunk is just around the corner, of course, if there is a breakthrough, it will be like a tiger with wings, and I look forward to the growth ...... new star

It is recommended that you practice physical fitness first, especially the strength of your hands, otherwise it is easy to get out of trouble!! Hold your horses! Bounce is also important.

Let's talk about it briefly:

Practice jumping first, and your wrist must be higher than the basket;

Then practice the sense of the ball, and the hand can control the basketball well;

Master the timing of the jump, and finally combine the wrist movements to complete the dunk.