How to Dunk a Basketball in 4 Super Simple Steps

The slam dunk is one of the most amazing displays of athletic power. It is an artistic combination of power, speed, and showmanship. Every basketball player has dreamed of dunking since they were a child.

4 Simple Steps To Dunking A Basketball

1. Increase your vertical jump

If you can't jump high enough already, the first thing you must do is to increase your vertical jump. You can do this by performing a variety of vertical jump exercises or following a good vertical leap program. In order to dunk, you need to be able to get your whole hand above the rim (on average). We all vary in height and limb length, so you need to figure out how much higher you need to jump in order to get your whole hand above the rim.

2. Improve flexibility

More muscle flexibility = more muscle power. Increasing your muscle flexibility will make you jump higher. In fact, if you're currently not too flexible, you can increase your vertical jump by simply stretching your muscles more. Stretching your muscles also helps prevent injuries. Always stretch your whole body, especially your lower back, hips, quads, hamstrings and calves.

3. Improve grip strength

This will greatly improve your ability to dunk, especially if you can't get your whole hand above the rim when you jump. The cheapest way to improve your grip strength is to squeeze a WET towel. The better way is to buy one of the grip strengthening devices at your local athletic store.

4. Improve Your Dunk Mechanics There are 2 ways to dunk a basketball:

• Single Leg Takeoff
• Double Leg Takeoff

Some dunkers can dunk using both takeoffs, but they always have a preferred method.

For example, Michael Jordan is more single leg takeoff dunkers while Vince Carter is more of double leg takeoff dunker.

Dunk Mechanics

a) Single Leg Takeoff

• Speed dribble towards the basket, take the allowed 2 steps while palming the ball in your dunking hand.
• Jump as high as you can after your second step, extend your arm towards the rim and dunk the ball through the net
• Ensure you land safely by landing softly on your feet.

b) Double Leg Takeoff

• Speed dribble toward the basket and jump-stop (plant both feet on the ground) about 1 foot away from the rim.
• Grip the ball with both hands and extend your arms towards the basket, jumping as high as you can.
• Dunk the ball through the net with both hands.
• Ensure you land safely by landing softly on your feet.

Tips and Tricks

• Practice your dunks on an adjustable height basket.
• Use a smaller ball first and before slowly progressing to the standard sized ball e.g. tennis ball - > volleyball -> basketball
• Practice one-handed dunks first. When you get used to it, practice dunking with both hands.

Conclusion

Learning how to dunk can be a huge boost to your game.

It will make you stand out and give you more confidence.

(by Daniel O)