How to practice jumping ability to dunk?

For professional basketball players, dunking is a very easy thing, at least for most basketball players, but for amateurs, dunking is always an unattainable dream. Being able to jump up and dunk on the basketball court is something that many young boys dream of. If you want to dunk, you must have enough jumping ability. Let's learn some ways to exercise your jumping ability.

How to practice jumping ability to dunk?

I believe that for many people who love playing basketball, the dream of dunking since childhood is to dunk. No matter what position they play on the basketball court, they have imagined the pleasure of jumping high and slamming the basketball into the basket. Therefore, improving jumping ability is a compulsory course.

Unlike what many people imagine, jumping ability only requires leg training. Jumping ability training involves the core strength of the legs, hips, waist and abdomen. Through this set of training, the jumping explosiveness, jumping speed and the ability to jump multiple times can be enhanced.

1. Ligament stretching

Stretching the ligaments seems to have nothing to do with improving jumping ability, but if you stretch your ligaments for a period of time every day, you will find that your jumping ability is significantly improved. Stretching the ligaments not only improves your jumping ability, but more often it is a kind of protection for you. After improving flexibility, the relaxation of the ligaments when you jump will allow you to make more movements.

There are many ways to stretch ligaments, but in the final analysis, persistence is required. The simplest way is to straighten your legs and reach your toes. If you persist in this movement, the effect of improving the ligaments will be obvious.

Second, the key is jumping

If you want to improve your jumping ability, you still have to jump, but as for how to jump, this is what you need to learn. The following movements are helpful, let’s take a look.

Bend over and quickly step on your feet: Stand with your feet shoulder-width apart, bend your upper body, and step on your feet quickly. The faster the better, and the range of motion does not need to be very large. This movement is a warm-up exercise, just start moving.

Maximum vertical jump in place: tighten your waist and abdomen, straighten your upper body, swing your hands backwards while squatting, squat until your hips are slightly higher than your knees, use the strength of your hips and thighs to jump up as much as possible, and swing your hands upwards. Inhale while squatting, and exhale when jumping up. The whole movement only requires exerting force when jumping up, and the squat preparation time should not be too long. Do two sets of this exercise, five to ten jumps in each set.

Squat jump: The purpose of vertical jumping in place is to improve explosive power, while the purpose of squat jump is to improve the stability of jumping. This movement is basically the same as the vertical jump in place. The only thing that needs to be changed is that the hips need to be lower than the knees when squatting.

Single-leg lunge and jump with knee raised: Lean the body forward slightly, bend one leg and move it forward, bend the other leg and move it backward with toes touching the ground, quickly push off the ground with the back leg and lift the knee, use the front leg to jump upward, and swing the arms back and forth.

During jumping training, you should protect your knees and ankles. If you experience knee or ankle pain during training, you should stop training.

3. Core Strength

Core strength refers to the strength of the waist and abdomen. Improving the strength of the waist and abdomen is mainly for explosive power, because jumping is a matter of a moment. If you want to jump higher or stay in the air longer, you have to look at the waist and abdomen. Plank support is recommended for waist and abdomen training. This simple and practical movement will give a lot of exercise to the core strength.

With a reasonable training method and persistence, perfect jumping ability is no longer just a dream and dunking is no longer out of reach.