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Dunking a basketball is one of the most exciting plays in sports. To "dunk" a basketball means to forcefully put the ball through the hoop with one or two hands while grabbing or holding the rim. Dunking the basketball has become a signature for some players and a dream for others. We find this with players like Lebron James and Michael Jordan, while we see movies like "White Man Can't Jump" telling the sad story of most players' inability to play above the rim. In these seven steps you will find how to improve your chances of dunking a basketball and feeling like one of your favorite pro players.
• Find your preference of jumping style- Most people do not realize that you do not have to jump one specific way. Some people jump higher off one foot and others off two. Once you find which works better for you, maximizing your jumping potential is next.
• Lifting and ply metrics- Upon finding your jumping style you can begin to form a workout to increase your vertical. I have found ply metrics and light lifting to be most beneficial. This will allow for proper muscle growth without the addition of any more bulk or weight.
• Maintain and increase flexibility- While building these new muscles in ones legs, you must increase and maintain a good amount of flexibility. Flexibility will allow more spring in your jump and will lead to a definite increase in ones vertical leap.
• Find the right takeoff point- After building the proper muscles and making them flexible, you need to find the proper takeoff point. This means you have to find a place where you can maximize your jump and meet the rim at the highest point of your jump.
• Grip the ball- You must also find the best way for you to grip the ball. When dunking a basketball the grip of the ball is highly important to ensure you will have control of the ball until you complete the dunk.
• Stretch- When attempting a dunk you must be stretched out. You get the most out of your muscles when they are warmed up and stretched out. When completely stretched and loosened up you are ready to attempt a dunk!
• Practice- The final step is to practice dunking. Dunking a basketball is not something that comes over night and repetition is the best way to teach your muscles and get them to their maximum potential.
From personal experience, this set of instructions should help anyone who is looking to increase their vertical leap and should lead to the ability to dunk a basketball. The amount of intensity you stretch and do the ply metrics will also lead to varying success upon following this program.
Zachary Peloquin is a junior at Nichols College in Dudley, Massachusetts who is currently working on a business degree with a focus in sport management.
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