To many, it is the carrot that dangles 10 feet off the ground, begging to be grabbed.
Dunking a basketball carries mystique among average-sized men. It's an inspiration for intense workout programs. It's the dream that just won't die.
But how exactly do you dunk a basketball?
Height and athleticism are the main factors, and all other wild cards bow down to the influence of these two. A 5-foot-6 guy probably doesn't have much of a shot with a 10-foot rim unless he's Spud Webb. At the same time, an average-sized guy--say, 5-11--won't have a chance without at least a little athletic ability.
Dunking isn't for everybody, but many men at least have a chance at pulling it off. Even so, it depends on a lot of variables for those on the fringe. Many guys have excess weight that keep them grounded. Some days your legs just aren't up to it. Other days, you don't have the right shoes on, or a certain basketball is hard to grip, or a past injury is hampering you. Little things like that can keep you from basketball glory when you're oh-so-close to throwing down.
If you're 5-5 and lacking great hops, nothing you read is going to pull a miracle. Sorry, Charlie. Don't sweat it, though--as many short shooters boast, "When dunks are worth three points, I'll start doing it."
Similarly, if you're the next Wilt Chamberlain and you can literally kiss the rim, you're too advanced for this course. Enjoy your Zeus-like ability.
If you're close but not quite over the hump, with decent height and decent hops, never forget: there is plenty of hope for you.
Let's get Dick Vitale screaming.
Building Your Strength
Being in great shape is the best way to start your quest toward a rim-rocking jam, and there are specific exercises you can keep in mind while improving your fitness.
LaRue Cook, a personal trainer and owner of LEC Fitness, recommends building your basic level of strength first. This can be done through common leg exercises like squats, lunges, hamstring curls and leg press.
Once that's established, Cook said that increasing your vertical is accomplished through boosting your power.
"Power can be defined as a combination of speed and strength," Cook said. "Dynamic exercises that combine speed and strength such as skips--low and high--and squat jumps and bounding are all ways to improve your leg power once a base of strength has been established."
The Jump
Generally, a player can get his highest when jumping off one foot and reaching up with one hand. For a right-hander, the most common way is approaching from the left and jumping off the left foot with the ball in the right hand. However, some people find jumping off two feet more comfortable, so experiment and find what's best for you.
Going up for a two-handed slam, while awesome, is a more advanced dunk and shouldn't be the goal just yet. To slip your hand over the rim and throw down a ball means to eliminate anything that might keep you from your vertical maximum. So your other hand should stay at your side to balance your body.
If you're not sure what your potential is, go up without a ball first. Get the hang of jumping this way, of (hopefully) touching the rim. Many of the newer rims are breakaway, and will snap down if you grab onto it. If you want to have a chance at dunking, you should be able to snap the rim down like this with some consistency.
Careful, though: If you grab the rim but can't get a grip, the momentum of your body could cause a violent spill. Be smart.
Progression
From there, work your way up. Jeff Haefner of Breakthrough Basketball suggests starting with smaller balls like a golf ball or tennis ball to practice timing and elevation. It's a little harder than just grabbing the rim, and a good step toward throwing down a big ball.
"You'll find it's much harder to dunk with a full-sized ball," Haefner said. "Your timing and vertical leap is the key."
Keep that in mind, and progress slowly. A mini basketball is a little more challenging than a tennis ball, but it's easy to palm and that helps. See if you can get high enough to get your hand over the rim--almost up to your wrist--so you can stuff the mini ball. If you can't throw it down with a little authority, a bigger basketball won't be any easier.
From there, you can try a four-square ball or a volleyball. Both are a pretty good size but soft enough to be able to grip.
Remember that fatigue is a factor, and you probably have only so many jumps in a session before your legs wear out. Once you're not 100 percent, you don't stand a chance at dunking for the first time. Don't get frustrated if your 15th attempt of the day isn't as good as your third or fourth try. That's normal.
With a Ball
If you're on the verge of dunking, being able to palm a normal basketball will help immensely. If your hands aren't big enough, you can go up holding the ball over your hand like a waiter holding a plate of food. Take care of it--the rock often gets away from players mid-jump, making the attempt worthless.
Work at it, and focus. You'll probably get painfully close dozens of times before you break through and finally get a clean one. You're first "dunk" might be a little ugly and won't be with force. It doesn't mean it doesn't count.
The slam dunk is a beautiful play that only a small portion of the population can do, which adds to the allure of it. If you're right on the dunk's doorstep, don't give up. Work hard at it and keep your confidence high. When it finally does go down, it will be worth it in the end.
That's a promise.
How to achieve the perfect Slam Dunk in Basketball: Training Instructions
What is a dunk? What are the advantages of a dunk in basketball? Achieving your first slam dunk ... practice with a lowered basket ... adjust ball size ... correct jumping technique ... the one-handed slam dunk ... practicing ball handling Can shorter players learn to dunk? Exercises to improve your jumping power Other dunking techniques
What is a dunk?
A dunk is a type of basketball shot where a player jumps high enough to "dunk" the ball into the basket. The ball does not leave the player's hand. Officially, this is called a "slam dunk", which is typically shortened to "dunk". The dunk is especially popular in US-based leagues.
Not every player can dunk. After all, the top of the rim is exactly 10 feet (3.05 meters) above the court. Therefore, a successful dunk not only earns the player the adoration of the fans but also his opponents. A player who can dunk is harder to control and can more easily resist block attempts, which makes him an overall more dangerous player.
A successful slam dunk might be a spectacular shot, but just like a regular field goal it is only worth 2 points.
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What are the advantages of a slam dunk in basketball?
There are several reasons for basketball players to incorporate jams into their arsenal. Here are some of them:
Stronger offense: When performing a successful slam dunk, a player is usually to vault over his opponents block attempts.
Earn respect: Not every player can dunk. Executing a successful dunk helps you assert your position on the court, fires up your own team and, above all, intimates the opposing team.
More varied offense: Learning how to dunk can teach you new movement patterns which ultimately results in a more varied offense.
Performing your first successful jam in basketball
If you want to learn how to slam dunk, here are a few pointers to keep in mind:
Practice with a lowered basket
When you first start training for a slam dunk, practising with a lowered basket can be a great tool. You will see results more quickly and you can progress more easily by raising the basket bit by bit until you reach the typical basket height of 10 feet (3.05m).
A successful slam dunk not only let's you leap your opponents block attempts but it also earns you their respect.
Adjust ball size
A smaller basketball can also help you learn how to dunk. As a smaller ball is easier to handle and control, you can better focus on the jump itself.
Only use a smaller ball when training specifically for the dunk so you don't get used to it too much. Once you are able to dunk with a smaller ball, you should try to move on to regular sized balls.
Correct jumping technique
Some players prefer to jump off of one foot while others use both feet. There are no set rules so go with what's more comfortable for you. This can change depending on your age, weight and build. The most important question for you should be which technique lets you jump higher. When training for a slam dunk go with your personal preference. The following guidelines might help you with that.
One-foot jump
With this technique you are only in contact with the ground for a very short time and your active leg has to quickly generate a lot of force to lift up your entire body. The lower your body weight, the higher you are able to jump. Therefore, jumping off of one foot is usually more suited for lighter, leaner and faster players.
Advantages:
Stronger offense: This technique makes slam dunks harder to block.
Practicability: This technique is easy to integrate into your game as the sequence of steps is similar to a traditional lay-up.
Cover more distance: This technique not only allows you to jump high but also further than when you jump with both feet.
Disadvantages:
Requires stronger ball handling: When using this jumping technique, the slam dunk is usually executed with one arm. This requires excellent ball handling in order to not lose the ball.
Impact on knees: Only one leg has to generate enough force to lift your entire body up. As you are only in contact with the ground for a short period of time, you can not generate this force from your hips, leaving all the work to your knees.
Depending on your age, weight and physique you have to decide which jumping technique is right for your slam dunk.
Jumping with both feet
When jumping with both feet, you are in contact with the ground for much longer. This leaves enough time for your leg and hip muscles to generate power for the jump. Jumping with both feet is therefore more suitable for stronger players.
Advantages:
It's showtime: Players who use this technique are often able to dunk from a standing position which earns them admiration and respect.
Act fast: Players who use this technique don't need a lot of preparation time as it can be executed from a standing position.
Easy on the joints:This technique has a lower risk of injury as the jumping force is generated from the muscles putting less stress on the joints.
Disadvantages:
Easier to defend: This technique requires a slightly longer wind-up time, which gives the defender more time to react.
Harder to execute: This technique is harder to execute from a run as it requires one more step than a regular lay-up.
Tip: Older players are generally advised to jump with both feet as this requires less flexibility. As muscles tend to stiffen up the older you get, jumping with both feet brings less risk of injury compared to jumping with one foot.
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The one-handed slam jam
While two-handed slam dunks are more common, it is considered a more advanced technique. It is therefore recommended to start learning slam dunks with one hand. Once you can do those, you can start working on dunking with both hands.
Practicing ball handling
Your slam dunk technique is only as good as your ball handling. While you are in the air, your arm is extended. Maintaining full control over the ball at this point is paramount to successful completion of the slam dunk basketball manoeuvre.
In this video you will learn how to effectively train and improve your ball handling:
Can shorter players learn to dunk?
Most players who can dunk are usually very tall, very light or both.
Both attributes can help you achieve a slam dunk. The most important factor, however, is a player's jumping power. Therefore, shorter players can also learn to dunk. A lower bodyweight can certainly help you with this.
Legendary: The dunk of death
At the 2000 Summer Olympic Games 6'6"(1.98 m) tall Vince Carter managed to jump over the 7'2" (2.18 m) tall center of the French national team, Frédéric Weis and ferociously dunked the ball. Carters spectacular dunk propelled Team USA on to a 106:94 victory over France, eliminating them from the competition. French media therefore dubbed this dunk „le dunk de la mort“ ("the dunk of death").
Exercises to improve your jumping power
When building up your jumping power, it is important to strengthen your hip and leg muscles as these are directly involved in generating the power necessary for jumping. Exercises like squats, lunges or weight training is recommended. This video will show you various exercises with which you can improve your strength for your slam dunk:
Other dunking techniques
Once you have learned the traditional basketball slam dunk, you can also train variations on it, to make it harder for your opponents to block you and earn you even more admiration.
Here are a few examples:
360° dunk: For this type of dunk the player rotates 360° in mid air before completing the dunk.
Reverse dunk: In a reverse dunk, the player turns his back towards the basket in mid air, moves the ball over his head and into the basket.
Windmill dunk: In this variation, the ball is brought to the abdomen and then the windmill motion is started by moving the ball below the waist according to the length of the player's fully extended arm. Then following the rotation of the outstretch arm, the ball is moved in a circular motion, typically moving from the front towards the back, and then slammed through the rim.
Between the legs slam: From a run, the player jumps with one foot and raises the other leg. While airborne, they transfer the ball from one hand to the other beneath the raised leg before completing the dunk.
Backscratcher:During the jump, the ball is raised above, and often behind the player's head for a wind-up before slamming the ball down into the net at the apex of the jump. The one-handed version of this move is known as a "tomahawk".
The right jersey for your offensive basketball slam (dunk) maneuver
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A slam dunk is a basketball throw in which a player jumps through the air to send the ball down through the basket with one or both hands, often grabbing the rim. From time to time, you will hear people use the phrase "sure thing" in the context of the game and when they are not even talking about basketball. Many people use the word "certainty" to describe what they consider "unconditional." For example, a student who just got an A in class might say that it was a “sure thing”.
So why does "sure" mean something with a guaranteed result? This is probably because the slam dunk has one of the highest scoring percentages among shots in basketball.
Slam dunks are rare, but that doesn't mean they're easy!
While it may look like an easy shot from the outside, it's actually no easier to do so than it is to hit from behind the three-point line. In truth, a successful roll would require quite a few things, including defying the laws of gravity.
Most basketball hoops are located 3 meters above the ground and it takes a lot of training to successfully master the throw. A complex mixture of sports exercises - including running and jumping. All this must be done before you can fly up to the sky and send the ball through the hoop.
Chick Hearn is the first person to say "slam dunk" while commenting on the Los Angeles Lakers game. Before Hearn's catchphrase caught on, slam dunks were known simply as "short throws."
Another one of the most enjoyable moments in basketball is the annual slam dunk show during the most famous tournament under the auspices of the American Basketball Association (NBA).
At one time, some players were able to break the shield with the ball while performing a slam dunk. So great is the load during the throw on the rim of the basket. Reinforced shields have been developed to prevent injury and rim chipping. Today, it's almost impossible to break a shield by doing a slam dunk.
Many slam dunks can be seen each year in the US, with teams from colleges and universities around the country taking part in the NCAA tournament each year. The competition is held every spring. The League brings together the best college basketball teams in the country and competes relentlessly for the national title.
Tournament games in the NCAA are played primarily in March. This is where the unofficial name “March Madness” comes from. Also known as the "big dance," the NCAA Tournament has become the premier sporting event that has captured the nation's attention for weeks. From 1939 years old, many schools held the title of champion of the United States. UCLA holds the championship record with 11 NCAA titles. The University of Kentucky is second with seven awards, while Indiana University and the University of North Carolina are tied for third with five national awards each.
However, men are not the only ones who can slam dunk in basketball! Georgianne Wells played for West Virginia University and was the first woman to demonstrate a slam dunk during a game on December 21, 1984 years old.
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Great basketball player
what it is, main types and modifications, throwing technique
Dunk is one of the most spectacular techniques in basketball. Performing it, the player jumps high and throws the ball into the ring with one or two hands. Often, when performing, a basketball player grabs the ring, spectacularly lays or rolls the ball into it. The full name of the technique is slam dunk, from this article you will learn everything you need about it. We will talk about the history of the appearance of the technique and its development, varieties and features of correct execution. Also here are examples of the most striking performances in the history of basketball from the stars in this sport.
The name dunk is applied to any overhand throw into the basket. It was mentioned for the first time in the 60s of the last century. This was done by a sports commentator, and he introduced the expression "slam dunk" into basketball usage, which means "for sure" in translation, meaning a win-win action.
Many years have passed, but to this day it is considered the most beautiful and reliable technique.
It is also applicable in street basketball, you can learn about the features of this direction from the article “How Street Basketball Differs from Ordinary Basketball”.
The technique is also common in a separate sports discipline - slamball. If in ordinary basketball the judges award two points for this action, then in this discipline it is already three. Slamball's name comes from this action, which is different from the standard game of flooring. If they usually play on a standard hard surface, then in slamball the perimeter around the ring is covered with springy trampolines. This allows the players to jump very high and makes the matches more spectacular for the fans.
About varieties
Basketball dunk has several varieties.
Regular
Can be performed with one hand or both, jump with one foot or with two. It is convenient for low basketball players, that is, those whose height does not reach 195 cm. It is often performed by defenders who fly up to the basket at high speed and throw the ball into it in such a convenient way.
Tomahawk of one of the hands
Pushing off with both legs, the basketball player holds the ball with one of the hands, then brings it back behind the head, while bending the knees and bending in the lumbar region. The action comes out not just beautiful, but truly elegant. It is like striking with an Indian tomahawk. M. Jordan and A. Iverson have always been fans of such tricks.
Two-handed tomahawk
An advanced variation in which the ball is held behind the head with both hands, elbows bent. At the highest point of the jump, the arms are sharply straightened to make a throw. This can only be done when jumping to a large amplitude. Sk. became famous for this type of dunk. Pippen and L. Sprewell.
Reverse 180 degrees
At the time of the jump, the player is turned back to the ring and performs the most common slam dunk from this position. This is not easy to do, since there is no take-off run, besides, you will have to throw blindly, without seeing the target.
Windmill
The technique was invented by the famous Dominic Wilkins. In the classic version, it starts with a push-off with two legs from the floor, it is also possible to perform a push-off with one, then the ball sweeps perpendicular to the floor along a rounded trajectory. After Wilkins ended his career, there were very few players able to repeat his reception. But soon shooting guard Vince Carter came to the league, he made the mill his trademark. Any basketball player who can do this can be called an excellent dunker.
Alley-up
Combines receiving a pass from a teammate and shooting, all done in one jump. Usually played between a defender, he passes to the basket, and a front row player, he takes the pass and immediately redirects it into the basket. The name comes from the circus phrase "Allez hop!", which is shouted out before the jump.
Self-up
This is a self-throw throw that is rarely used by NBA players. The classic dunk can be seen on every game, and this is a rarer solution.
Versions
There are many more variations of execution than varieties:
from behind. The ball is tossed behind the back from one hand to the other before bouncing;
with a rotation of 360. First, the basketball player turns around his axis. This is rare at games, you can see the performance at slam dunk competitions. They use not very effective, but spectacular tricks;
Cradle. It was invented by Michael Jordan, the author of the best dunks in the history of basketball and the most expensive player in history. He first did this in dunk competitions, and then began to use it during the gameplay. It is similar in technique to a mill with only one difference: the movement in a circle is performed in the opposite direction. The translation of the word “cradle” is a cradle, the player’s actions are similar to rocking a small child;
between legs. It's really hard to do it that way. First you need to carry the ball between the legs and only then send it into the ring. In the NBA, it was performed only once by Ricky Davis;
doublepump. Also a difficult action, you need to hold the ball with both hands, jump up and group the whole body so that the elbows and bent knees touch each other. Then sharply straighten up and throw into the ring. The player can be facing the target or facing the target, which is even more difficult;
to the elbow in the basket. When performing a normal dunk, the arm drops to the elbow into the net. To do so is considered prestigious, but at the same time very dangerous. If the hand gets stuck or an awkward movement occurs, this will lead to a fracture with all the ensuing consequences;
on the shoulder. The same thing, only the hand goes lower, it's even more dangerous.
If you are just starting to play, you should not aim at complicated tricks. Mastery comes with experience.
See if you can get high enough to get your hand over the rim--almost up to your wrist--so you can stuff the mini ball. If you can't throw it down with a little authority, a bigger basketball won't be any easier. 
You'll probably get painfully close dozens of times before you break through and finally get a clean one. You're first "dunk" might be a little ugly and won't be with force. It doesn't mean it doesn't count. 
The ball does not leave the player's hand. Officially, this is called a "slam dunk", which is typically shortened to "dunk". The dunk is especially popular in US-based leagues. 
As a smaller ball is easier to handle and control, you can better focus on the jump itself. 
The lower your body weight, the higher you are able to jump. Therefore, jumping off of one foot is usually more suited for lighter, leaner and faster players. 
Exercises like squats, lunges or weight training is recommended. This video will show you various exercises with which you can improve your strength for your slam dunk: 
Then following the rotation of the outstretch arm, the ball is moved in a circular motion, typically moving from the front towards the back, and then slammed through the rim.
By the way, we also offer quantity discounts when ordering for a full team. 
Many people use the word "certainty" to describe what they consider "unconditional." For example, a student who just got an A in class might say that it was a “sure thing”. 
shop 
It is often performed by defenders who fly up to the basket at high speed and throw the ball into it in such a convenient way. 
This is not easy to do, since there is no take-off run, besides, you will have to throw blindly, without seeing the target. 
It's really hard to do it that way. First you need to carry the ball between the legs and only then send it into the ring. In the NBA, it was performed only once by Ricky Davis; 
