How do you Be able to dunk?

Answer 1

get some good running distance before you jump, also train in plyometrics

(new answer)

Dunking a Basketball draws on many techniques and training systems in order to achieve the height needed to dunk a basketball.

You will need to reach about 4 - 6 inches above the hoop in order to dunk with one hand.

If you can almost dunk you may be able to reach higher by stretching your lats, and using your traps to pull your arm higher up. You can also try exaggerating your second to last step, increasing the speed of your approach, and learning to palm a basketball.

You can reasonably gain up to 6 inches on your vertical from improving your jumping technique, but if you will likely need to undertake a comprehensive training system in order to begin making improvements on your vertical leap.

Here is a great way to get started:

Depending on your sport increasing your vertical jump relates mostly to increasing strength, plyometric, ability, and movement efficiency.

There are other aspects such as balance, mobility, flexibility, etc... That will help you maximize your ability.

Begin your training focus based on your current ability set. For example a strong jumper with little speed, and plyometric ability would want to start a program based on plyometrics while maintaining strength levels.

Most athletes need to start increasing their strength levels first, as there is a prerequisite amount of strength necessary in order to perform at ones maximum ability. Without the necessary strength contraction speed will be inhibited by the lack of ability to overcomes one own body weight.

Strength training 1 -2 times a week is an excellent starting point, with focuses on glutes, hams, quads, calves, and core. Supplementary upper body 1 - 2 per week can help as well.

Plyometrics training 1 - 2 times per week.

Most athletes over tain, and under recover, by breaking the muscles down far too often without a proper recovery period.

Answer 2

u need to build a workout :calf rais squat(jump squat)leg press dept jump

Answer 3

To improve your dribbling, you can practice dribbling 15 minutes a day.

Answer 4

height, and your calve muscles