Check out STACKs workouts and drills tailored specifically for hockey players. Take your game to the next level with softball drills and workouts at STACK.com. As an Amazon Associate I earn from qualifying purchases. Join. To Dunk BOSU Ball Switch Jumps STACK has the volleyball drills and workouts you need to take your game to the next level. Perfecting the penultimate step takes time. Dribble towards the basket at a good pace. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. Give yourself enough distance before you take off. Feature Photo Credit: C-Town Throw Down, by Erik Drost, licensed under CC BY 2.0 (modified from original). How to Dunk a Basketball if You Are Short Mark the area where you want to jump from on the ground. Use these 3 dunk tips to help get you a few more valuable inches on your jump height. The following 3 dunk tips will hopefully help you get the most out of your dunk sessions. 244. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Until you can squat one and a half times your bodyweight, using fancy methods like shock training or high-level plyometrics to increase your force output will lack effectiveness. After logging in you can close it and return to this page. The following dunking tips will help you add a few inches to current dunk jump height. (See also Start Dunking With This 2-Day Program.). Perform this workout routine three times a week and youll be dunking a basketball in no time. DUNK TIP # 1: Improving Your Maximal Controlled Velocity (MCV) Maximum controlled velocity (MCV) relates to the maximum speed that you can run while DUNK TIP # 2: Optimizing The Penultimate Step. Another critical feature of this drill is that it removes most of the countermovement from the equation when training to jump. Next you will push your entire body up, as you would when doing the medicine ball burpee that we described in exercise routine 1 above. As a person who played basketball through college, I was fairly proud of my playing career and fulfilled a lot of the goals I set for myself. 12 days ago. Granted, genetics plays a tremendous role, but so does training. After checking out the baseball workouts on STACK.com, browse through the articles and videos below for drills, advice, and motivation from some of the nations top coaches, college baseball programs, and elite athletes. Once you are on your feet, you will then explode (for lack of a better term). The following 3 dunk tips will hopefully help you get the most out of your dunk sessions. How To Dunk Off One Foot How To Dunk Off Two Feet You should dunk the ball with one hand first because the two-hand dunk is more challenging. They must be a MAX EFFORT workout not a cardio workout. Follow us at www.facebook.com/showupfitness to see more exercises and get helpful dieting tips. Please log in again. Perform these exercises 2-3 times per week to achieve maximum results. I mentioned earlier that I have never dunked on a regulation-sized basketball hoop, which is ten feet tall, but that doesnt mean I have never dunked. Well, get to work! Back Squat Step 5 Repeat. There s a good chance that mindlessly following popular exercises to improve your dunk is doing more harm than good. This means that when you buy certain products from some of the sites which we link to VerticalJumpWorld.com receives a commission. Know in your mind that YOU CAN jump high enough, and recruit all your muscle fibers. The second day is strength retention and unilateral (single-leg) jumping. DUNK TIP # 3: Use Your Arms To Gain Extra Inches. Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program. In some situations, athletes gain an edge with prescribed use of safe supplements. Unlike learning how to throw a bounce pass or dribble between your legs, dunking requires athleticism, making it impossible for everyone to do. Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. That will pave the way for tremendous gains in the futureplus, it flat-out works. This will help you practice using your arms for momentum, as well as help your form. On the first day, warm up with one medium-to-difficult set of six reps. Say, for instance, you tap out at 135 pounds. However, the variables developed in mostpopular jump programs are not the only factors that determines how high you can jump. Who is your favorite all-time dunker? You want to jump and take off towards the rim, grab it and safely jump down, then repeat. How to Jump Higher The Ultimate Training Guide To A Higher Vertical Jump. Slam Dunk Workout Plan Check out STACKs workouts and drills tailored specifically for hockey players. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Chances are you will not be dunking a basketball on your first attempt. Powerful arm swings can add anywhere between 5-20% to an athletes dunk height. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Photo:Wikimedia Commons, Copyright 2023 STACK Powered by Stack Sports. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. Use both of your arms to lean on a basketball (instead of a medicine ball). Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. to Dunk a Basketball in Ten Weeks or Its best to stick with basic, compound exercises like squats, bench presses, barbell rows, and military presses. If you want to become a better dunker you must train hard and with consistent effort. The Key to Dunking a Basketball: The Vertical Leap Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball.