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How to dunk a basketball with one hand
How to dunk a basketball with one hand
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.
USA Basketball - How To Dunk A Basketball
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.
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. When squatting, keep the elbow of the throwing arm close to the body and towards the ring.![]()
The jump will give momentum to the ball and will allow you not to make sudden movements with the brush.
***
And to be a long-term player, do not forget about your health: take care of your joints and muscles, use tapes, do a warm-up. And be sure to strengthen your arms, legs and shoulder girdle, develop coordination. Regular exercises on uneven bars and horizontal bars will help you with this.
The new handball rule works differently for defenders and attackers. Manchester City suffer the most - On the zeitgeist - Blogs
De Bruyne asks for corrections.
On July 1, football officially switched to the updated rules. Most of the changes adopted by the IFAB (International Football Association Board) are cosmetic and shouldn't have been an issue. The main novelty - drawing free kicks in the penalty area - immediately seemed like a great idea, it was accepted by both players and fans.
The smoothness of the transition violated the rewritten handball rule.
Football players, including Kevin de Bruyne, are not only outraged, but also demand amendments.
What's wrong?
How the handball rule has changed The rules for the 2018/19 season took into account: the nature of the movement (hand to ball or ball to hand), distance in front of contact and position of the hand.
The updated version of the rule is much more voluminous. Here is an extract from the Russian version (Rule 12):
Handling the ball It is a violation if the player:
• intentionally touches the ball with his hand, including moving his hand towards the ball
• gains possession/control of the ball after the ball has touched his hand and then:
• scores a goal against an opponent
• a goal opportunity arises
• scores a goal against an opponent directly from the hand, even if this happened by accident, including the goalkeeper
Normally is a foul if a player:
• touches the ball with his hand when:
• his arm makes his body unnaturally larger than
• the arm is above the level of his shoulders (unless the player deliberately plays the ball, which then touches his arm)
The above violations apply even if the ball touches the player's arm directly from the head or body (including the leg) another player who is close.
With the exception of the above violations, normally is not a violation if the ball touches the player's hand:
• directly from own head or body (including foot)
• directly from the head or body (including the leg) of another player who is close
• if the arm is close to the body and does not make the body unnaturally larger
• when the player falls and the arm is between the body and the ground for support, but not extended sideways or upwards from the body
So, the most significant changes are: 1) A goal will be canceled if a player of the attacking team has touched the ball with his hand. It doesn't matter if it was by accident or not; 2) If it is a player of the defending team, the referee must determine whether the arm increased body area; 3) The player takes a risk by raising his arm above shoulder level.
Motivation for change from IFAB: “Handball is perhaps the most vague area of the rules and this lack of clarity leads to inconsistency, confusion and dispute.
This provokes situations where defenders often unnaturally hide their hands behind 's back.
Thus, the goal of IFAB is to protect defenders from accidental penalties, to help them get their hands out from behind their backs, making it clear which contacts will be perceived as violations.
And one more thing: “The concept of a “natural” hand position (which is very difficult to interpret) is replaced by a more factual reasoning: did the position of the hand lead to the fact that the body became unnaturally larger, that is, the hand created the effect of a larger “barrier” for the ball /opponent (outside the usual "playing silhouette")?"
Official IFAB English presentation with video examples - can be useful if you want to get a better understanding. What we need is Law 12. Handball.
Looks good. What does not work? Where are the disputes?
Several rounds of the top championships were enough to raise serious questions about the revisions.
1. Players don’t understand why the rule evaluates attack and defense differently
The new rule was the loudest in Manchester when referee Michael Oliver, after consulting with VAR, canceled Gabriel’s winning goal Jesus on 92nd minute. The replay recorded how, before hitting the Brazilian, the ball casually touched the hand of Aymeric Laporte (the defender fought on horseback with Oliver Skipp).
Kevin de Bruyne gave a monologue after the match: “I found out after the game that if the ball had touched the hand of someone from Tottenham, there would have been no penalty. I don't understand this - I don't understand this rule at all - this needs to be discussed.
If one team has such a goal canceled, then there should be a penalty if someone from Tottenham had touched the hand. This is a very important rule, clarity is needed here. This is something new, but it should work both ways.
We know there was a [VAR] review because every goal is reviewed.
But when they showed that the goal was cancelled, I didn't know why. Tottenham were also unaware. This is strange.
Then I watched the video. It was impossible to remove the hand. What did he [Laporte] have to do, cut off his hand and play without it?
He couldn't do anything because Nico [Otamendi] was 10 centimeters in front of him, he was trying to head. You cannot react in such a space and in such a time. I understand that you want to introduce a new rule, but make it clear for both parties.
The Belgian was supported on Twitter by Ilkay Gündogan:
“Today's VAR decision is really difficult to accept. If any attacking player touches the ball with his hand, intentionally or not, is it a free kick?? And if you are a defender, then everything is fine ?? This is disadvantageous for the attacking team. In my opinion, this rule should be changed.
The incident was discussed in the Match of the Day studio, and Alan Shearer was clearly not happy: “If two players have the same desire for the ball and it hits the defender in the arm, they don’t give a penalty – is that fair?”
It is ironic that among the examples from last season that IFAB considered before making changes were two goals against City, when the opposition helped him with his hand - goals from Willy Boly (Wolverhampton 1-1 City) and Fernando Llorente (the same Champions League quarter-final).
Similar events unfolded in less high-profile matches. In the match of the first round of the Premier League, Leicester - Wolverhampton canceled the goal of Leander Dendoncker (the partner touched the ball with his hand. By the way, it was Pain again). In the Bundesliga, Werder striker Niklas Füllkrug has experienced the ruthlessness of change. VAR saw the touch of the hand and canceled Füllkrug's goal in the lost match against Hoffenheim (2:3). "I do not understand this. But according to the new rules, this is not a goal,” Niklas said.
2. "Body area" and "playing silhouette" can also be interpreted in different ways
In the second round of the Bundesliga, Bayern beat Schalke 3-0 away. According to the fans, players and Schalke coach, referee Marco Fritz deprived the hosts of two penalties.
When the score was 0:2 after a hit by Matija Nastasic, the ball hit the hand of Benjamin Pavard (the Frenchman was with his back to the episode).
Is this a penalty? Let's decide
After 7 minutes, Schalke took a dangerous free-kick near the Bayern goal - a tight shot from Daniel Caligiuri was met by the hand of Ivan Perisic, who jumped up in the wall.
Unlike Pavard, Perisic was facing the ball and at a greater distance, but Fritz did not react, dispensed with VAR (which was later recognized as a mistake).
Again we decide whether there was a penalty
In response, the English-language account of Schalke cut out the hands of Bayern players in Photoshop:
¯\_(ツ)_/¯ pic.twitter.com/50sVFgL9kN
— Schalke 04 USA🇺🇸 (@s04_us) August 24, 2019
After the match, one Schalke fan even filed two complaints with the Gelsenkirchen police - against the referee and the VAR system.
If everything is unambiguous with hand touches in the attack, at least in terms of wording, then the referees can still individually interpret the concepts of “body area” and “playing silhouette” for defending players.
Which hardly adds to the clarity that IFAB strives for.
What do IFAB think?
IFAB Secretary General Lukas Brood insists the organization will not rush about and revise the wording after the first difficulties. They believe that the rules are clear, and context is more important for defense than for attack:
“It's much easier to cancel a goal if someone from the attacking team has played a hand than to come up with something where it wasn't.
If you give a penalty for an accidental hand touch that doesn't affect play, people will say that defenders should run in the penalty area with their hands behind their backs. And then it won't be football anymore."
IFAB stands for: In football, goals scored with the hands are not acceptable.
How does the new rule take root in the RPL?
The noisiest example in the RPL is the incorrectly counted goal of Akhmat against Spartak. The ball touched the hand of Wilker Angel and then bounced under the blow of Ablai Mbenga.
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