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For athletes who are more than 6 feet find it easier to dunk than the ones who are less than 6 feet. One day they would be able to dunk and on the other, they would fail to do it. One of the major reasons why they fail to impress us is because they have not trained properly. Even the players who are born with natural talent need to train. There is no other way than training through which you can maximize your performance.
It is not difficult to improve your dunking skills but it needs hard work. You may have noticed that athletes who play basketball have a strong physique and flexible body. Physical strength plays an important role in dunking. It is very important to build it as it will enable you to dunk easily through the rims. The only way through which you can build your strength is by performing heavy-weight exercises and drills which increase your vertical leap. Until and unless you do not practice, you will not get better at it. Practice makes a man perfect and that is why it is necessary to practice dunking skills to maximize your performance.
The major reason many athletes fail to pass the ball through rims is that they lack of strength. Lack of strength does not affect your jumping skills only but it also affects your running and dodging skills. For athletes who want to increase strength, need to lift heavy weight as this is the only way through which they can excel in their performance.
Most of the athletes are born with natural strength and have muscle mass. These athletes do not need lifting heavyweight as compared to the ones who are low in strength. To build strength it is recommended to lift heavy weights three times a week. The stronger the athlete is, the more efficient he is.
One of the best exercises used to build strength is deadlift, military press, and squats. These exercises not only strengthen your muscles but also build muscle mass. As you grow in strength you feel more confident too. The lower body plays a major role which helps you to dunk easily. The lower part of the body serves as an initial platform so that you can jump high. If the lower body lacks strength then it would be difficult for you to jump and score for your team. A strong lower body helps to prevent major injuries as well such as spine, hamstring, knee, and ankle injury. Apart from lower body strong core muscles also help to dunk. Strength does not build overnight. You should make sure that you keep up a healthy diet and proper routine. Also, consistency is mandatory for strengthening the body.
Exercises to increase your vertical leap
Focusing only on building strength is not enough but you should do other exercises as well which helps you to increase vertical leap. If you want to easily dunk the ball through the rims then you should perform workout which specifically focuses on building speed, power, flexibility, and strength in your body.
One of the exercise which is usually recommended to increase your jump is skipping rope. This exercise targets those muscles which are involved during jumping. These muscles include calves, hamstrings, and quads. Skipping rope not only improves your jumping abilities but it also develops agility in your body. It improves your cardiovascular health as well. Skipping rope should be performed after the workout because its effectiveness is increased.
Skipping rope is a plyometric exercise that does not involve heavyweight and the only focus is on bodyweight. Plyometric is an intensive workout that involves repetitive movements as it helps to develop more stress on the muscles. Skipping rope is mostly recommended to beginners who want to jump high.
There are other workouts as well which are even more intense than skipping. This includes jump squats, box jump, and depth jump. All these exercises are specially performed to jump high and dunk the ball easily. The plyometric workout should be performed under the supervision of a professional trainer to prevent the chances of injury.
Practice makes a man perfect
It is not all about building strength and increasing your jump. As long as you do not know how to handle the ball and execute the jump properly, all the hard work will be of no use. This skill can only be achieved by regular practice. Short athletes need to handle the ball in their palm properly or else they will soon lose possession of the game. If you face problems while holding the ball with one hand then try it holding with both hands and then dunk.
Some suggestions for newbies
Once you know how to easily dunk the ball through the rims. You now need to take some precautionary measures through which you can avoid any injuries during the game. Following are some of the basic suggestions which you should consider before stepping into the area:
Execute your jump properly
It is really important to execute the jump properly or else you would get hurt during it. You should be careful while you dunk as a rusty rim can tear up your hands.
Do not act idiotic
Do not try to hang on rims without any reason or it could lead to a foul. There is a chance that you would get hurt. Sometimes hanging on the rims too long disturbs the landing posture and you might counter some serious injury.
Refrain from tackles
Heavy tackles during the game may lead to a foul as it is not allowed. You should also make sure that you do not catch any injury related to the knee or ankle.
It does not matter whether you are 6 feet or less than that. If you have done your homework then you will be able to score for your team. You only need to remember three things; build strong muscles, exercises that increase your jump, and consistency for exercises.