How to touch the frame slam dunk .

Touching the basket is not the same as dunking, and sometimes even if you have a wrist over the basket, you may not be able to dunk, it is a matter of physical fitness, not just bounce. There are many specific ways to even bounce, you go and jump the steps! I'm very experienced, and I really want to find me with physical fitness, and I'll tell you slowly.

I was only 178 tall and I couldn't touch a rebound in high school.

But after that, I kept exercising, and I didn't do frog jumping myself.

It's just the usual ball playing and running and stuff like that.

After a few years, I'll be able to hold the frame.

Hope it brings you a help.

The best way is to do a calf lift exercise, which is to hang your heels in the air, put the forefoot high, and then use the fast up and slow way to lift the heel, so that you will feel a strong stretch of the lower leg muscle groups and ligaments, so that your leg explosiveness will also improve over time.

If you have the conditions, go to the gym to practice squatting, which is very useful, if you don't have the conditions, you can frog jump It's best to bring a sandbag, but it will be very bitter, but the effect is obvious.

And the accuracy of the shot really has nothing to do with the distance from the basket The first is the posture A good posture is really the key After choosing the posture, you have to practice more than one Only by practicing more can you improve your skills Everything else is in vain Finally, I wish you success.

I can't even touch the board.

Confused. The best thing to do is to practice frog jumping. Bang sandbag practice.

The fastest way in a short time.

Just put the basketball hoop down.

There are so many ways, you try it, the most dreamy is in a dream, how to buckle it;

Or lower the hoop to a height where you can easily dunk;

Or you can use a spring plate, which is also fun.

Hum! I think you're insulting basketball, how can it be like this, it's still a short time?

How is it possible, not to mention how tall you are, your bouncing line?

What do you have feelings for basketball?

Exercising the tendons at the base of the calves and feet is conducive to jumping, and the homely routine of push-ups does not affect the ability to jump, so you can play with it at ordinary times. The growth of tendons is long-term, and jumping is also matched with a part of explosiveness, NBA players' explosiveness is better than that of ordinary people, not only good physical strength, like if you want amazing jumps without spending coolies, it is impossible, jumping and height are honestly not directly related, less than 170, if the jumping and explosiveness are good, you can still dunk. If you practice, the Achilles tendon is a strong training, specifically a weight-bearing foot pad, and the foot is padd up and down.

The weight starts from 30 to the back and increases. Long and hard training, combined with diet.

In fact, your current training method is already very good, I personally recommend removing or reducing push-ups, the purpose is to train the lower limbs, too many push-ups have no effect, maintain the current training method, bring sandbags to the legs during training, the weight of the sandbag gradually increases, practice more explosiveness, and the minimum requirement for dunks is sufficient explosion. Stick to carrying sandbags and training every day, and slowly you will find that the bounce is much better than before.

Personally, it is recommended to exercise the lower limbs every other day, and exercise the strength of the upper limbs in the middle, the best of both worlds.

This is okay, and you should pay more attention to the training of the leg muscles in terms of explosiveness.

I'll go....This bouncing force....Awesome! But 165, if you want to slam a dunk, it's still difficult.

I was able to catch the frame in junior high school, but I only deducted it once (the box deviated downward), or it depends on the individual's athletic talent, there are many people who catch the frame, but there are fewer who can buckle, that is to countless exercises or amazing talents!

Slam dunk requires consistent training and bounce And it depends on your age I was able to touch the basket when I was 14 Now I'm 19 I can't dunk the same I missed the best age to train bounce.

Practice your foot strength by yourself, jump more, and get taller, and you can slam dunk.

After a while, you practice your leg strength, lengthen your hamstrings, and your own height is a certain height.

Requirements: This type of dunk requires a variety of factors, and although the difficulty is moderate, it is very physically demanding and requires a high level of judgment.

Strength: The dunk must have enough shoulder and arm strength to complete the initial slam dunk and the inevitable suspension after completion.

Height: This dunk requires a bounce height, and the highest point of the jump must be at least one palm above the elbow, otherwise the entire arm cannot be tucked in.

Coordination: Because the action requires one go, and unlike the "tomahawk" dunk that requires rapid retraction, it requires extremely high upper limb coordination in order to complete the action of jumping judgment, vigorous slam dunk, and high elbow hanging arm in one go.

Flexibility: Unlike "folding" and "tomahawk" dunks, this type of dunk requires full arm extension and instant attachment of the arm, so it requires flexibility on the player's arm. Blind brute force cannot complete the hanging arm.

One-handed ball: The player's palm is required to be large enough to be able to hold the ball completely independently, otherwise, everything from the basket to the arm cannot be completed.

I'll say it bluntly.,You're not very good at bouncing.,96 years old.,It's still developing, frog jumping and squatting, which hurt your knees too much.。。 Teach you one, touch the rebound, and jump continuously to touch 80 a day for a month. I hope it can help you, and the dunk is not only about the legs, but also about the overall quality, understand?

Squats, jumping steps, and weight-bearing squats. Mainly related to the leg muscles.

..Lumbar abs. Leapfrog. Hang on. Believe in yourself.

I'm 174, I'm warmed up, 6 out of 10 times, 7 times I can catch the basket, but I can't dunk it, unless I'm Nate. Robinson.

Bounce is partly determined by nature and partly practiced.

Do more knee-bending exercises, such as squatting and standing up. Frog jumping, leg press and other exercises to practice ligaments for 1 month to ensure that you can increase the bounce height by 5-10cm

First of all, you have to master the method of jumping, when you jump, use your toes to exert force, remember to close your abdomen at the moment of jumping (this may be a little difficult at first, but after a long time, it will naturally close your abdomen), the whole body drives upward, especially the hands, and the hands have to go up when jumping! Inhale when you take off and breathe, and exhale when you land! Come on and practice, in addition to focusing on bouncing, basketball should also focus on practice!

Secondly, in addition to those big training methods, there are more detailed exercises that you should pay attention to:

1. Explosiveness, you can practice the 100-meter sprint, so that the calf muscles have a good explosiveness, and practice more round-trip 100-meter or 50-meter sprints.

2. Usually skip rope more, and jump hundreds or thousands of times a day. This not only reduces fat, but also increases the traction of the leg muscles.

3. You are still in school, and you still have a lot of room for growth in the future, so don't rush ahead, take your time, train step by step, you will definitely succeed, believe in yourself, and there will be a surprise reward for hard work!

I'm sure your bounce isn't bad right now, you just want to improve your bounce, I just said that. You used to practice some big training methods, but now you have to pay attention to those detailed exercise methods, and pay attention to your diet, don't let yourself grow too fat, rather be thinner than fatter. Because thin people tend to jump very high, like something tied to their legs, that's better than advisable, I've tried before, it doesn't work at all.

And it makes the feet very tired, and it has no effect.

The key to the exercise is to train the leg muscles (thighs, calves) and the explosive power of the calves.

Hehe, one more thing to add, you squat, put your hands behind your back, and then jump the ladder, just start jumping one level or two. Then slowly add up, and when you feel that you have practiced well, you will stand and jump, and your hands will be naturally released. That's okay too.

There is also a long jump to practice, standing long jump and running long jump, these details are the key to determining your bounce power!

Slam dunk requires congenital conditions, the height should be at least about 185 (the congenital spring leg should also be 180), don't underestimate 185 is only 10 cm taller than your 175, because the height and arm length are proportional, so, 185 people in situ are about 25cm higher than you are in situ ball.

The way to practice bouncing is very simple, it is 3 jumps:

Jump rope, small frog jump (don't squat very deep, use your calves, ankles, forefoot to exert force), jump steps, jump empty, and then tie sandbags later.

It is effective for improving the explosiveness of the bounce and lower limbs, but there is a limit to the increase in strength (different races, different muscle structures, yellow people are not born with the same ability to bounce as black people).

When I was in a junior sports school, a group of hairy boys practiced very hard, and in the end, they were all tall people above 180 (note, it was a few deductions, and those around 180 could only be tried during practice, not a success, and those who could apply dunks in the game were all above 185).

A few of us who practiced guarding were all under 178, and we trained as hard as everyone else (including bouncing), and only the 178 one occasionally buckled once or twice.

I'm 173, and I can grab the basket at the best time (the fingers are all in the basket, and the bounce net height is more than 95), but the instrument value shows that it has reached the muscle bottleneck (there is a special noun, what is the nucleus. What kind of acid peak, no matter how much training can not be improved, future training can be stable at about 90 is good), my bounce is the top few in the team, that's all, it can never be buckled into the standard basket.

However, there are times when the bounce is good and it is quite cool, when playing against other teams, cover 180 and pick 190 boards. Often, they are subconsciously wary of small people.

Frog jump squat.

The key to skipping rope is to have a scientific training plan, otherwise the effect is not good and it is easy to get injured.

It doesn't matter how high you can jump when you play the ball.

In addition, the position and card position are also very important.

The specific method on the second floor is very good.

Jump more times a day, towards a target until you touch it. And then keep adding how high and jumping. That's how I am.