From Jordan to Lebron, even Yao Ming, nothing elicits more awe and applause than a dunk. As one of the highest percentage field goals one can attempt in basketball, this is a move that's worth mastering. While it doesn't hurt to be taller, you can build up both the muscles and skills required to execute this famous feat on the court, regardless of your height and experience. See Step 1 for more information.
Tomorrow night, Brooklyn’s Barclays Center will host the annual NBA Slam Dunk Contest as part of the league’s All-Star Weekend. Dunking a basketball is generally reserved for seasoned athletes with the incredible vertical leap required to rise high enough to stuff a ball through a ten-foot rim. But what about the aging average Joes who grew up watching high-flying stars like Dominique Wilkins and Michael Jordan? Could they ever soar high enough to achieve the dream of every schoolyard baller in the country?
If you can jump high enough to dunk, but you’re having a hard time going up with the basketball in one hand, the solution is to start small and work your way up. A smaller ball such as a soft golf ball or tennis ball is a great starting point. From there, move slowly to a mini-basketball. It will provide more of a challenge but still be easy to palm as you go up. Once you can dunk the mini ball, try moving on to a volleyball until finally a regulation basketball.
Important Update! – I have been receiving a few emails/comments on players tracking their jump during the course of their program. Please understand that what you are doing when completing a jump program is breaking down the muscle. You aren’t going to see improvements mid-week because the muscle hasn’t healed properly. That’s why I suggest only checking how much you’ve improved at the end of each rest week. Rest is just as important as the routine.
In 2004, as a high school senior, Candace Parker was invited to participate in the McDonald's All-American Game and accompanying festivities where she competed in and won the slam dunk contest. In subsequent years other women have entered the contest; though Kelley Cain, Krystal Thomas, and Maya Moore were denied entry into the same contest in 2007. Brittney Griner intended to participate in the 2009 McDonald's Dunk Contest but was unable to attend the event due to the attendance policy of her high school. Breanna Stewart, at 6'3" (191 cm), Alexis Prince (6'2"; 188 cm), and Brittney Sykes (5'9"; 175 cm) competed in the 2012 contest; Prince and Sykes failed to complete their dunks, while Stewart landed two in the first round but missed her second two attempts in the final round.
The back squat and jump squat are the two most commonly-used strength training exercises for increasing vertical jump height. The back squat is clearly more effective for improving maximum force, while the jump squat can be used to shift the force-velocity gradient towards a more “velocity-oriented” profile when required. In addition, the jump squat has the secondary benefit of training force production right through until the muscles are contracting at short lengths, because of its longer acceleration phase. Even so, it is unclear whether squat variations are optimal for improving vertical jump height, because the center of mass is in a different place from in the vertical jump.
Try calf raises for an easy way to exercise your calves. In a standing position, push on the balls of your feet while raising your heels so that you’re standing on your toes. Hold this position for 1-3 seconds, then slowly lower yourself back down to starting position. Do 10 reps, or as many as you can, and do as many sets as needed to complete 30 reps overall.
In the Noble Asylum's control room, Dr. Hellstrom (a devastating portrayal by Ona Zee) is browsing through the reports of missing Lillian Mangrove (a welcome return for Tyffany Million), the now catatonic Stevens' psychiatrist who went missing right after first examining him. She has been found in a state of severe shock, nursed back to health at the institution and is currently running a psycho-tracking agency, kicking serious nut case butt in attempts to retrieve runaway crazies. Subscribing to the beneficial qualities of shock treatment (hence the title), Hellstrom reactivates Stevens who drags an innocent young nurse tellingly also named Gwen (succulent Shayla LaVeaux) into the dark recesses of his twisted mind, vowing to free her only if the doctors agree to discharge him from their madhouse...
Joe would die some 30 years later, at age 82, but what he said that day as he stood in a puddle of dry tobacco—his clothes disheveled, the other Fortenberrys yelping a chorus of excited Yessirs—spoke to me in a way that can only be understood by those who blindly take on missions that exact a greater toll than was envisioned. “Well,” he said with a grin, “that’s the last time I’ll ever do that.”
This phase begins with the athlete at the bottom of the jump, just as he begins exploding upwards towards the takeoff. The force-time graph shows that the athlete reaches peak forces shortly after reaching the lowest point of the jump. He then further accelerates until his feet leave the ground and there are no more ground reaction forces measurable.
I have to admit...I bought this for my 5 year old son, but I found it to be just as enjoyable! Setup took a matter of minutes before he was launching his first rocket in the air. he was impressed with the THUMP followed by a dissapearing act as it launched into the sky. After he had a few tries it was my turn, I assumed it would not handle my 200lb frame very well so I started light and worked my way up to an all out double foot stomp that left craters where I landed. The SQUEEEEEL from my son as the rocket nearly "went to the moon" was priceless. We lost a few rockets that day to rooftops, damage from landing on pavement, and one down a difficult to repeat sewer drain. I advise to have the little ones wear safety ... full review
I gave myself ten weeks to dunk again. It wasn’t going to be easy: I figured I’d need to add five or six inches to my vertical in order to dunk a regulation basketball. I was in half-decent shape, and at six-foot-three, I had height on my side. But I had a few things other than age working against me—namely feet that had flattened over the years to canoe paddles, and an ankle injury I’d never properly rehabbed.
Athletes often do depth jumps with two plyo boxes: one to step off of and another to jump onto. Essentially, it’s a depth jump into a box jump. When doing this variation, make sure to leave enough room between the boxes to allow you to land and jump safely (3–5 feet between boxes should work). To advance within this progression, increase the height of the second box gradually as you develop more strength and power.
Because of the foam edges the fear of scraping your shins are gone so you can go harder but also because of the foam it is a little unstable when you jump to the 30" level. Instead of scraping my shin on the edge, the foam made the base a little unstable and the box kicked out. Luckily I was on a mat and not a hard floor. That is the only problem I saw with this box.
The primary end point of the trial was the rate of death at 28 days. Secondary end points were the rates of death in the ICU, in the hospital, at 6 months, and at 12 months; the duration of stay in the ICU; the number of days without need for organ support (i.e., vasopressors, ventilators, or renal-replacement therapy); the time to attainment of hemodynamic stability (i.e., time to reach a mean arterial pressure of 65 mm Hg)16; the changes in hemodynamic variables; and the use of dobutamine or other inotropic agents. Adverse events were categorized as arrhythmias (i.e., ventricular tachycardia, ventricular fibrillation, or atrial fibrillation), myocardial necrosis, skin necrosis, ischemia in limbs or distal extremities, or secondary infections.17
Other binary end points were analyzed with the use of chi-square tests, and continuous variables were compared by means of an unpaired Student's t-test or a Wilcoxon rank-sum test, as appropriate, with the use of SPSS software, version 13.0 (SPSS). All reported P values are two-sided and have not been adjusted for multiple testing. The study statistician and investigators remained unaware of the patients' treatment assignments while they performed the final analyses.
Also, using the lifting (concentric) phase of these exercises only, rather than both lowering and lifting phases, *might* further improve results. This is partly because lifting phases involve faster rate coding, and partly because this strategy might potentially help avoid optimizing stretch-shortening cycle function for lifting heavy weights, rather than for jumping.
I sent a video of my soccer ball dunk to Todd, the #fivefivedunker, who informed me that I was leading with the wrong leg. I’d been taking my last big step with my left foot, which, as a righty, was like swinging a bat cross-handed. A few days later I encountered a blogger and 43-year-old dunker named Andy Nicholson who showed me, among many other things, that I wasn’t the only one with blood on my hands. Nicholson was one of dozens of YouTubers, young and old (mostly young), who were documenting online their attempts to dunk. “Yes!” he yelled over the phone when I told him about the open sores on my fingers. “Those are badges of honor!”
Hi im Deontay i been trying 2 dunk ever since 7th grade and i know i been improveing since 7th grade i could touch the bottom of the backboard and i guest i was 5'6 or 5'7 at the end of the 8th grade i started exercising by having a 150 pound bag of cement on my shoulders and started squats and i try 2 15 wit a extra 5 at ever exercise i do but i still c very little effects so when went 2 my last day of school i could touch rim easily but the rim was about 8 foot and i was 5'9 now im a freshmen at my high school and i grip 10 foot rim wit my fingers not wit my hands but wit my fingers and im at 5'10 and im only 15 and i think my growing sprout is kicking in but anyway i want 2 know how can i get the ball over the rim and pound it in like d.rose king james and blake griffin i could grip the ball all i need 2 know is how 2 jump high enough 2 have that ball above the rim and pound it in will u please help
Secondly, in addition to the rate of force development, the size of the force itself produces a negative feedback effect on vertical impulse, because higher forces lead to faster accelerations, which in turn reduce the time spent producing force before take-off. This is *partly* why drop jumps tend to involve higher forces, shorter ground contact times, and yet similar jump heights to countermovement jumps.
Because jumping ability is a combination of leg strength and explosive power, jumping can be developed in the same fashion as any other muscular activity. The ultimate limit to how high any athlete can jump will be determined to a significant degree by the distribution of fast-twitch versus slow-twitch fibers present in the muscles of the legs. This distribution is a genetic determination. Fast-twitch fibers are those whose governing neurons, the component of the nervous system that receives the impulses generated by the brain to direct muscular movement, fires more rapidly, which in turn creates the more rapid muscle contractions required for speed. As a general proposition, an athlete with a greater distribution of fast-twitch fibers will be able jump higher than one with a preponderance of slow-twitch fibers.