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How to dunk a basketball off one foot
How to dunk a basketball off one foot
Breakthrough Basketball - How to Dunk a Basketball
Our first advice is to forget about dunking and learn the fundamentals of basketball! Learn proper shooting form, footwork, moving without the ball, defense, and so on. This will help you become a better player.
Now that we've given you our honest opinion, you still probably want to know how to dunk....
Dunking is a dramatic, crowd-pleasing offensive move. Many times, a rousing
dunk can turn that mysterious factor, momentum, right around in your favor.
Clearly, dunking is easier if you're tall and can palm the ball with one hand,
but there have been relatively short players who couldn't palm the ball who
worked hard enough to be able to dunk. If you are considering adding the dunk
shot to your repertoire, follow these steps:
Step #1 - Practice dunking on a rim lowered to your current
jumping ability.
This will allow you to get used to the feel of dunking right away.![]()
To prepare
yourself for the real thing, the basket height should still require you to
jump your highest in order to dunk. If it's too low, then you won't be
building the muscles or the memory needed for dunking at the regulation-height
hoop.
Step #2 - Be able to touch the rim with your wrist.
You will need to get at least that high to be able to snap the ball into the
basket. If you're relatively short, then you have your work cut out for you.
Developing a one-handed dunk requires less vertical ability than a two-handed
dunk, and, for most players, jumping off of one foot from a running start
makes it easier to jump high enough to dunk. There are many things that you
can do to work on your vertical leap.
To increase your vertical leap, you should do a variety of exercises and follow a strategic work out plan. The workout should include plyometrics, strength training, and stretching.
Step #3 - Use small balls to begin with, and gradually
increase the size of ball that you use as you develop your technique and
coordination.
Start with a ping-pong ball, then a tennis ball, then a softball, then a
volleyball, then a youth-sized basketball, and on up until you can dunk with a
regulation size ball. If you can't palm the ball, then you will need to learn
how to control the ball with two hands until the last minute extension for the
dunk with one hand, or you will have to jump high enough to dunk two-handed.
Step #4 - Learn how to finish the dunk safely.
Dunking exposes you to some extra risk of injury. First of all, you can get
low-bridged or get your legs tangled up with defenders near the hoop, causing
you to fall awkwardly from a significant height. You can also throw yourself
off balance by trying to hang on the rim and slipping off, resulting in
awkward falls. If you are in heavy traffic on the dunk, then being able to
grab and hang on the rim until the clutter beneath you clears is a safety
technique.
If you are in the clear on a dunk, then avoiding hanging on the rim
at all is the recommended safety technique (It's also a technical foul to hang
on the rim in that situation). Whatever the situation, you need to come down
with control and balance. Ankle, knee, neck, and head injuries await those who
fail to control their momentum after a dunk.
Remember, even though dunking is dramatic and exciting, it still counts only
two points. If you can't dunk, it's not the end of the world. You can be an
extremely effective scorer without ever dunking the ball. In fact, dunking has
very little to do with proper shooting technique.
How to Improve Your Vertical Jump
If you want to improve your vertical jump, we highly recommend you follow a program that utlizes the "Pryamid of Development" -- that you see at most of the top Div I college programs.
This allows you to develop overall athleticm, to not only help you dunk, but also improve your defense, speed, balance, and effectiveness on the basketball court.
And more importantly (in our opinion), the Pryamid of Development gives you the foundation and balanced muscle growth that reduces the risk of injury.
We highly recommend the Cody Roberts Athletic Development Program to improve your vertical jump, explosiveness and agility. It's very effective program that is designed the right way.
How to Dunk a Basketball
In order to successfully learn how to dunk a basketball you have to master two things:
- You must have a great vertical jump. (Find out how high you need to jump with the Dunk Calculator)
- Your jumping and dunking technique has to be good
The first point is pretty obvious. If you can't jump high enough, there is no way you will ever learn how to dunk on a regular rim. If you want to improve your vertical jump, check out the vertical jump program that improved my vertical jump by 8 inches during last off-season.
The second point is less obvious. But, think about it: Being able to dunk doesn't just depend on raw athleticism.
It is also a skill to be learned and practiced. There are a lot of very strong powerlifters out there who will never make a dunk. They are very strong, but they lack the necessary coordination and technique to focus their strength.
This article is going to show you three different ways to make a dunk, the strengths and weaknesses of each style and what you have to keep in mind when trying to dunk.
How to Dunk Off One Foot
This is the most common technique and, for the majority of athletes, the easiest way to dunk. The movement patterns are almost identical to a layup making the one-foot dunk-technique easy to learn for experienced basketball players.
One-foot dunkers are often tall and lanky with a build similar to track and field high-jumpers. An example of an excellent dunker who prefers to jump off of one foot is the two-time Dunk Contest Winner, Zach Lavine:
A one-foot dunk is highlighted by a longer than usual second to last step (often called penultimate step by athletic trainers), which lowers the centre of gravity of a jumper.
This is then followed by a quick and explosive takeoff where the jumping leg bends relatively little and acts as a lever transforming speed into height.
Find a very detailed description of one foot jump technique here.
Strengths of one-footed dunk technique:
- Can be performed very quickly to avoid blocks
- Relatively easy to perform in-game as the movement pattern is similar to lay-ups
- In addition to jumping high it is also easy to jump long this way
Weaknesses:
- One-foot dunks are usually also one-handed dunks and therefore you should be able to palm the ball
- Heavy athletes or very muscular athletes often have problems with this technique because incredibly high forces are on only one knee often resulting in lower jumps or even knee problems
How to Dunk Off Two Feet
This technique seems to divide basketball players. Some pick it up naturally and others can barely jump over a phone book this way.
Two-foot dunks are harder to perform for most athletes, but the technique provides potential for some of the most powerful and spectacular dunks.
There are a lot of NBA players who prefer to jump off of two feet, but the most spectacular is probably Blake Griffin.
Two-foot dunks are often preferred by bigger and more muscular players. These jumps rely less on quickness and "bounce" and more on sheer power. Two-foot jumpers are often very good at squatting and are able to jump very high from a standstill.
To perform two-foot dunks, jumpers bend their knees very deeply and spend a lot more time on the ground loading the jump. This increased time during takeoff is useful because it allows the athlete to transfer force into the ground thereby improving height. Using this approach makes it more difficult to transform speed into jump height making a fast approach far less useful than in one-foot jumping.
If you want to know more about two-foot jump technique check out this post.
Strengths of two-footed dunk technique:
- Very powerful and spectacular
- Don't require a long approach, can be performed from a standstill
- Are less demanding for knees and ankles
Weaknesses:
- Require more time and are therefore easier to block
- More difficult to perform in-game as one more step is needed, often resulting in travels (which are never called)
How to Alley-Oop
Alley-oops are very popular with basketball players trying to dunk for the first time because they can really concentrate on the jump and don't worry about dribbling the ball. Being able to swing the arms to gain extra momentum can make the difference between a failed dunk and completed dunk.
Watch JJ Barea (5'9") using the self-alley-oop to try a dunk:
The problem with alley-oops? The timing is really difficult. It has to be 100% perfect or otherwise dunks become harder instead of easier.
Advantages of alley-oops:
- Jump technique doesn't matter
- You don't have to palm the ball
- You can swing the arms much more to gain extra height
Problems of alley-oops:
- Good passer needed as timing is very hard
If you are interested in a very motivating example of someone who used an alley-oop to make his first dunk (at 42 years old!!) read this epic SI piece: How a 42 Year old learned to dunk
What is better? - One foot jumping vs two-foot jumping
If you want to learn how to dunk, you want to pick the jump technique that allows you to reach the highest vertical.
So the question is: Do you jump higher off one foot or two feet?
The answer to this questions depends on a lot of different things. Age, weight, body type all play a role. In the following paragraph I want to explain why some athletes jump higher off one foot while others excel at two-feet jumping:
Weight:
One foot jumping is characterized by a very short ground contact time. World-class jumpers touch the ground for less than 0.12 seconds during takeoff. This leads to extremely high forces because a single leg has to produce all the upward movement in such a short period of time.
Of course, these forces increase linearly with increasing body weight. Therefore Olympic high-jumpers are usually build more like marathon runners and less like football players. Every unnecessary pound adds to the forces during take-off, and at some point the muscles and tendons of the jumping leg are just not strong enough any more to support all the weight.
So if your are a lean and lanky athlete, then one-foot jumping is for you.
Otherwise you might be better served jumping off two-feet.
Body type:
Two foot jumpers spend a lot more time on the ground during take-off than one-foot jumpers. This allows them to generate a lot of force through the muscles of the calves, quads, glutes and hips. While one-foot jumpers rely heavily on elasticity and "bounciness", two-foot jumps are more reliant on strength and power. This is one of the reasons why football players are excellent two-foot jumpers - they have really strong lower bodies!
So, if you are a muscular guy, two-foot jumping is for you!
Age:
Single leg jumping with it's high impact forces and dependence on the elasticity of muscles and tendons works best for young athletes. With increasing age, the tendons and muscles lose their elasticity and springiness and the risk of injury gets higher and higher. That's why a lot of basketball players start to rely more and more on their two-foot jump as they get older. And the winner of the Olympic high jumping contest are almost always below 30.
So if you are older than 30 years, it is probably better to work on your two-foot jumping - you have a better chance of improvements and less risk of injury!
Technique:
Often times, basketball players have used one-leg jumping their whole life. It's just a much more natural movement because it's used every single time someone goes for a layup. On the other hand, volleyball players are often used to two-foot jumping because it is the most common way to jump when trying to block or spike. So, if you have all the suppositions to be a great two-foot jumper, but you get barely of the ground this way, it's probably because of a lack of technique.
Try to work on two foot jumping and you will see increases very quickly as your body adapts to the new technique! It is like working on your off-hand dribble for the first time, at first it's awkward, but you get better quickly!
Alright, that's it. What is your preferred dunk technique? Let me know in the comments!
How to learn how to spin a basketball on your finger
To skillfully spin a basketball on your finger, you need to learn a few simple techniques, find the ball and set aside 10 minutes of training per day.
After a week of practicing your skills, you will master the technique of this trick and show it to your friends. In the step-by-step instructions below, we will show you how to learn how to spin a basketball on your finger.
Tossing the ball correctly
You can train on the sports ground, near the house or even in the apartment, but in any place you need to take into account the environment. For example, when practicing a trick in a room, the ball can bounce and break fragile objects. When a place is found and inventory is prepared, you can begin training. Initially, you need to learn how to properly hold and throw the ball in the air:
- Hold the ball with the stripes vertical. Horizontal scrolling looks ineffective and it is very difficult to catch a projectile from this position.
- Select throw method:
- Two hands. You need to keep the ball not on the sides, but so that 1 hand “looks” at you, and the second from you.
Having fixed the object, sharply spread your arms and slightly “throw” the ball up. - With one hand. To throw with one hand, place your fingers along the lines of the ball. It is important that there is free space between the palm and the inventory. Lightly squeeze the ball. Turn the brush outward until it stops, and then gently turn it back. At the last moment, you need to give additional rotation to the ball with your fingertips. But we do not recommend using a large one, because. this will upset the balance and the ball will fly away.
- Throw the ball parallel to the floor, do not allow the ball to wobble. It is important that when thrown, the projectile rises above eye level. When its bottom surface is visible, the ball is easier to catch.
These steps must be repeated until fully automatic. Usually it takes two days. When the throws are confident, you can move on to the second level.
Learning to catch the ball
Once you have learned how to throw correctly, try catching the ball with your finger.
To do this, remember the following nuances:
- You need to catch the projectile on the nail, not the finger itself. In this case, it is important that the brush is turned with the palm towards you.
- The finger must be placed strictly in the center, at the junction of the vertical lines, otherwise the ball will slide off.
- When your finger touches the ball, gently and smoothly lower your hand down. So you will improve the cushioning, the inventory will not bounce, and you will not damage your finger.
This stage is one of the most difficult and requires patience on the part of the freestyler, athlete and just wanting to master the skill. When you learn how to catch the ball, at first it can control you: jump off and make you “run” after it to keep your balance. Be patient and keep practicing.
Once you are comfortable with a spinning ball, try to keep it spinning and spin it further. To do this, with light flapping movements, move your free hand along a tangent.
But remember that strong twists can shift the center of gravity and the projectile will lose balance.
Tips
Here are some helpful tips from the pros:
- practice throwing a few times a day before moving on to other stages;
- workouts can be quite tiring, so take breaks between sets to give your hands a rest;
- use only a well-inflated ball;
- when accelerating the rotational movements, do not apply much force, otherwise the ball will slip off the finger;
- Trim your nails before practicing, this will increase rotation control;
- do not throw the ball very high: you can damage or break the phalanges;
- You can reduce the risk of wrist injury by warming up before practicing the exercise.
Knowing how to spin a basketball on your finger and approaching the matter responsibly, in a week you will be able to show a cool trick to friends or sports colleagues.
Basketball coaching hacks: how to score goals for beginners
Even if you are a novice basketball player, we will not give you a training plan, but we will tell you why the ball flies anywhere but into the ring and into your hands. It's all about technique: even with regular training and perseverance, novice adults and children often make simple mistakes. It's a shame, let's fix it. Below are 11 life hacks on how to hone your technique to increase the likelihood of a goal for your team.
Basketball Shot Rules for Beginners
1. Hands up
In pursuit of the attacker, raise your hands, even if you are standing with your back to the pass, and even more so if the ring is in front of you. Your raised hands will increase the chance of intercepting the ball from the opponent by 2 times. Don't overlook this little thing!
2. Make shield rolls
Even Tim Duncan did not neglect them! A square is drawn on the basketball backboard.
If you are standing opposite the ring, then aim at the middle of the upper part of the square, if you are standing on the side, then at the corner. If you hit this square, then the ball is at 90% of cases will fall into the ring. The law of physics and no cheating!
3. Look at the ring, not at the ball
Practice driving the ball with your hand, not your eyes, develop tactile control. Your eyes should be on the hoop while dribbling and be aware of the position of your body in relation to the hoop. Then you will be able to take the correct posture, and the throw will be effective.
4. Dribble with the balls of your fingers only
The palm should not touch the ball, only the pads of the fingers. Dribbling should become familiar to you, like an extension of your hand. Then you can change its trajectory at any time and you will have more chances to score goals. Practice with the ball constantly.
5. Throw with one hand
If you throw the ball with two hands, you reduce the chance of hitting the basket.
All the efforts of the throw are in one hand (in the right for right-handers, in the left for left-handers). The other hand only holds the ball, the leading one holds it with the fingers, not the palm.
6. Do not jump when protecting the ring
Jumping is the main mistake of rookie defenders. To intercept the ball and block the shot, simply stick out your hands. When you are in a jump, the attacker will easily bypass you.
7. Don't look back
When you dribble, don't look back, but dribble and aim for the ring, focus on shooting (or passing to another player on your team).
8. Bring the throw to automatism
Incorporate the most basic basketball techniques into your training plan and bring the shot to automatism. Throw first from a distance of half a meter from the ring, gradually increasing it. Learn to throw the ball so that it hits the hoop without touching the edge.
Throw the ball with all fives and jump
Throwing Rules:
- Head in the center of the body - if tilted, accuracy is lost.
- Look at the ring: mentally build a trajectory. If you are far away, the ball flies in a curved curve with a maximum height of 2 meters above the hoop.
- A strong hand is in front and throws, a weak hand is on the side and directs, only holding the ball. The elbow of the throwing hand must be in line with the ring.
- The ball must rest on the fingers without touching the palm. The fingers are as far apart as possible and grab the ball.
- Throwing arm bent 90 degrees, forearm perpendicular to the floor. If you bend less, then you get not a throw, but a throwing of the ball horizontally.
The main thing in the throw is the position of the body and its balance. Place your feet apart and parallel to each other: it is important to orient them in the middle of the basket. Then the direction of the body during the jump will coincide with the direction of the throw, and the ball will fly straight into the ring. When the feet are uneven, the ball flies in the wrong direction or does not reach (although the throw was normal).
Take a deep breath and release as you exhale.
How to hold the ball and shoot in basketball
How to throw correctly: straighten your arm, point your wrist up, and with your hand set the ball to rotate in the opposite direction from the flight. The ball should seem to "roll" off your fingers.
9. Copy masters and play as a team
Watch professional basketball games and try to copy the movements of your favorite players in training. And be sure to conduct game sparring - this will allow you to develop more techniques.
10. Do not throw in a straight line
The higher the arc of the ball, the greater the chance of a goal and the less chance of blocking by the opponent.
11. Do not throw the ball from a full height stand
This is the biggest newbie mistake!
Before the throw, bend your knees slightly and at the moment of the throw, straighten your body, making a jump. You need to straighten up and push off the ground at the same time.
