Can I dunk? Please help me Almost 15 years old

Definitely. Even if it doesn't grow any longer, there's still a lot of room for bounce!

Three months is OK, during which time you will practice the following techniques:

1。Frog jump (stick to it every day).

2。Low-handed layups.

3。Layup with one hand (one hand for the first three steps, one hand for the abdomen at the beginning) If that doesn't work, use a stool But be safe.

I was 173, I could dunk when I was 19, but the basket couldn't be too formal, it couldn't be defensive, hehe.

At the age of 25, the human skeleton is basically formed, so you will have 10 years of development, and it is certain that you will grow taller!!

Even if you don't grow taller, it's possible to dunk, and it's normal!!

Jump up regular hoop more than a centimeter As long as you train reasonably, it is possible to dunk after 3 months, the key is to look at the training method, and you need the guidance of a famous teacher

I think you can definitely do it, your height will grow, and your bounce is good, but it's hard to say for three months, and there is still a chance to strengthen your exercise during this period

Generally speaking, the dunk is more than the wrist, probably above the middle of the forearm to dunk, one centimeter of words, now it is definitely not possible to pull haha but it is still small You can continue to practice.

In addition, dunking does not mean that you can dunk it with height, you also have to practice, or you may dunk or even cause yourself to be injured.

Your strength hasn't grown yet.

I can't deduct it now.

But you're in your third year of high school.

And you really don't have anything to say about your height conditions.

Now practicing strength will affect your height.

Frog jump first, jump with weights, add slowly, and the most important thing is to persevere.

Up to 17 can be deducted.

You can play basketball every day for 17 and you can dunk handsome.

Jump 100 meters a day and run for 30 minutes...

Look at it again in 3 months...

Good luck

Believe in yourself, the possibilities are endless!

If you want to dunk in a game, then practice bouncing and give you a way to connect with bouncing: (if you just want to have fun.) Find a non-standard basket, then.

Destroy her!! The most famous vertical jump training program in the United States, the training ability is expected to increase the vertical jump ability 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, the rest between groups should not exceed 2 minutes, if you have completed, you need to do the next item directly, remember not to rest!!

The first item: half-squat jump 1, at the beginning, half-squat to the position, 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!!

Item 2: Raise your toes (calf raises) 1 First, find a step or a book to step on, then put only your toes on top with your heels not touching the ground or pad 2 Raise your toes to the highest point 3 Slowly lower them again and complete them once Complete with both feet, complete a set. Item 3:

Step 1Find 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, 3

Repeat 2 and return the original jump foot to the chair to complete the other jump. Fourth item: vertical jump 1

Keep your feet shoulder-width apart"Lock"Your knees. 2.Jump with only your calves and only bend your feet?

b, 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: Toe jump 1

Raise your toes to the highest point, 2Take off quickly on your toes, and do not jump more than or 6th item: Squat jump This item is only practiced on Wednesday 1 Stand, hold the basketball in front of your chest 2 Squat (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 maintain the posture of step 2, 4 Hit the ground, and complete it 5 If you want to jump 15 times, 1-14 need to jump at 8 13cm, and in the 15th time, you need to jump as hard as you can This one is difficult, you can use your hands to help you jump.

Fifth item: Toe jump 1Raise your toes to the highest point, 2

Take off quickly on your toes, and do not jump more than or 6th item: squat jump This item is only practiced on Wednesday 1 Stand, hold the basketball in front of your chest 2 Squat (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 maintain the posture of step 2, 4 Hit the ground, complete 5 If you want to jump 15 times, 1-14 need to jump at 8 13cm, and on the 15th time, you need to jump high with all your might.

The basics of dunking should be bouncing well! It's normal for a 176 figure to be able to touch the board. I only have 158 at the same table in high school, and he can touch the circle!

Running, jumping rope, and raising legs are all exercises that can exercise foot strength. It is recommended that you wear a sandbag to run, and after a month or two of sticking to it, you will feel that your foot strength will increase significantly. In addition, when playing, you can use a jump shot to exercise your bounce and waist strength!

Hello, please click to see the details of practicing bouncing.

There is a detailed practice of bouncing.

In the following is the general way of dunking

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!

I think you should pay attention to the movement of your hands. Note that you press the ball into the basket with your wrist down.

It's simple, only the person who has dunked can really tell you the essentials! Pay attention to the control of your waist strength when you are in the air! No ......

It should be the problem on your hands, dunks are also rhythmic, it is not recommended to dunk more, one is not careful, it will leave sequelae.

It's good to buckle a few more times, but the possibility of deducting flies is still not high enough.

You should not be able to catch the ball, and every time you jump to the highest point, your ball will fall. That's why I withheld it.

The dunk has to be the current height and the bounce I think there should be a plan to practice the bounce and then it's a lot easier I only have about 179 but the bounce is okay and the dunk is really cool.

I will do my best to improve the strength of my waist and abdomen!

Why does the Chinese dunk posture not look as powerful and stretching as foreigners?

Slamming not only needs to bounce well, but also to control body balance and posture through waist and abdominal strength, and the whole body needs to be comfortable. Otherwise, the dunk goes in, but it doesn't look good.

First of all, the 1000-meter middle-distance running and endurance and other factors are not very related, of course, this also represents one aspect of your physical fitness, but the main needs of a dunk are bounce, body coordination, strength, explosiveness and mastery of basketball skills. A successful dunk requires an explosive take-off, good air coordination, and a good grasp of basketball to dunk the ball into the circle.

For your plan A, I don't think there is enough time, half an hour of strength training may be enough, but the lifting and jumping is a little less. You need repetitive exercises such as squats, frog jumps, skipping ropes, and sit-ups to exercise lower limb strength, as well as half-squat jumps, forward jumps, and push-and-kicks. Recommendations:

50 squats a day, about one second, and half a minute after completing 25 rests; Frog jump 40, 20 come, 20 back, finish 10 stand up and rest for half a minute. 50 sit-ups, 25 standing or sitting up for a minute rest and relaxing abdominal muscles. Skipping rope depends on the individual, but it can be casual.

30 half-squat jumps, 15 half-minute breaks and leg kicks to relax, 40 bench jumps, 10 stand-up or sit-up breaks for half a minute and relax the leg muscles. Try to do this in the morning, but you can also do half in the morning and half in the evening. Week.

Sixth, the day's workout is put on first, mainly to move the body, go play basketball When you do these exercises for the first few days, your body will hurt, and it is easier for exercisers to give up at this stage. If it really hurts, you can reduce the amount first, and then slowly increase it after the adaptation period. If you persist for a month, then slowly increase the amount next month, and then add it again next month, but there must be a degree, otherwise it is easy to get hurt.

There is more free time during the summer vacation, so you can do more frog jumps, sit-ups, and push-up jumps. It's as much as you like, but you have to play more basketball and grab more boards, which is very helpful.

And to the summer vacation dunk, it's not that I hit you, it's basically impossible (315 boards). But so consistent exercise plus your development, very quickly. But I also warn you, now is the time for you to grow your body, don't break it down for exercise!

Finally, to give you a little bit of my experience:

I'm 186cm, bounce about 70, wrist over the circle of about 2 cm, the game buckle 315 lap needs to be forced, I am left-handed, the right leg jumps on one leg, if there is a block in the air, the quasi-buckle can not be buckled, the success rate of the two-legged jump is larger than that of a single leg, but the jump height is not as high as a single leg. When no one is fighting, you can do simple movements (small windmill - don't force it to try at first, then your legs and feet will soon be weak, and it is easy to get injured, just jump a few times and touch the height to try the height. Don't try to build bricks and planks or something, it will hurt people a lot.

In addition, it is important to practice jumping and dribbling and dunking in the open space without a basket.

Just tie a sandbag and jump every day, but not too violently, step by step.

Tie six pounds of weights to your legs and practice for three months.

Squat every day to build leg strength!

To practice bouncing power, another good pair of shoes is indispensable.

Try a weighted frog jump, the effect is very good, just jump around the playground once or twice a day, as long as you can stick to it.

80 kg is heavy! Practice jumping first! When I was your age, I was 175 tall and 60 kilograms, and I could buckle blue with one hand!

If you don't have enough explosiveness, you can carry a small amount of weight and do multiple sets of exercises. That is, attach something that is not too heavy, and do not do too much at a time, but do multiple sets of such training.

Pull ligaments, jump stairs, touch rebounds, squat. This is the easiest, and the intensity varies from person to person. That's how I practiced, I'm 16 years old now, 180cmOnly the basket can be caught. Keep up the good work!

Well, I can catch the frame at 172, really. Envy you, so high, it's okay to touch the board more, the higher the touch, the higher it is, it's really not good to practice with weights, and the weight is about 3 pounds, and then frog jump, run.

Practice more, tendons are very important, strengthen that aspect of exercise. Then there's the Achilles tendon area.

If you can't bounce, it's hard! 185cm to touch the rebound, isn't it a bit low?

You can jump as many times a day as you like a frog jump, and there are famous American bounce programs on the Internet that you can check out.

Practice frog jumping more! Does the school have a track and field? There will be stands, jump up from below, it's okay, buy a sandbag to tie at the right time, 5 pounds on one side. Insist on trying it for half a year. I tried it for a month before and it improved slightly. Wish.

What you're lacking right now is the bounce, the explosiveness, the muscular power, and the bounce alone isn't enough.

Practice hard.

It is recommended to focus on squats, and frog jumps, which are useful for exercising leg muscles and tendons.

The main thing is that your bounce is not good, your height is definitely okay, you can change to a pair of light shoes with good bounce power when you play, try it, the main thing is that you usually need to practice more.