“Put in the work. It’s muscle memory, first and foremost. Training­wise, people say, ‘You gotta do this, you gotta do that.’ I didn’t believe in that. I never worked on my legs in high school or middle school. I would just go through this routine over and over and over, visualizing that day when you dunk on the court. And then you live in that moment.”
The vertical jump is defined as the highest point that the athlete can touch from a standing jump, less the height that the athlete can touch from a standing position. The measurement of the jump is flawed if the athlete is permitted to take one or more steps before jumping, as the athlete will convert some of the energy developed in the step taken into the force of propulsion that generates upward lift. Basketball has numerous legends and other urban myths concerning the seemingly superhuman leaping ability attributed to certain players; one such player, former University of Louisville star Darrell "Dr. Dunkenstein" Griffith, was reputed to possess a 42 in (1 m) vertical leap. It is likely that the average National Basketball Association player 6 ft 6 in (1.97 m) or shorter has a vertical leap of between 25 and 30 in (0.63 and 0.75 m); taller and heavier players will usually not be able to jump as high.
Bought this as a training aid for my track team and so far no complaints it really does what i need it to do. I would recommend you come up with some drills when you buy this because if you improperly use it could injure the athlete you can not wing it with this. i like to you use it for warms ups or for specific strength training for my better athletes.
I gave myself six months to dunk because that was the low end of the “six to eight months” prescribed on the website of Brandon Todd, a 5'5" former D-III star who set the same goal for himself in 2005, and then, at age 22, accomplished it. When I first contacted him, Todd perfectly expressed the more shallow reason behind my goal: “When you can dunk, it means you’re a good athlete. Period. It takes away any subjectiveness.” I also chose six months because, as would be proved repeatedly during this mission, I am prone to tragic spells of overconfidence.
The between-the-legs dunk was popularized by Isaiah Rider in the 1994 NBA slam dunk contest,[12] so much so that the dunk is often colloquially referred to as a "Rider dunk" — notwithstanding Orlando Woolridge's own such dunk in the NBA contest a decade earlier.[13] Since then, the under-the-leg has been attempted in the NBA contest by a number of participants, and has been a staple of other contests as well. Its difficulty — due to the required hand-eye coordination, flexibility, and hang-time — keeps it generally reserved for exhibitions and contests, not competitive games. Ricky Davis has managed to complete the dunk in an NBA game,[14] but both he[15] and Josh Smith[16] have botched at least one in-game attempt as well.
This list of movements was compiled by a pair of trainers who know a thing or two about making athletes more explosive: Jason Benguche, assistant strength and conditioning coach for the Carolina Panthers (@movement_mogul on Instagram), works one-one-one during the season with the NFL’s most explosive quarterback, Cam Newton. And Firdose Khan (@dose_9), head trainer at Nine Innovations athlete training facility in Houston, has worked with such athletes as former NBA MVP Derrick Rose and NFLers Arian Foster, Braxton Miller, and Brian Cushing.
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.

I am in grade 10, 15 years old and 6'1 3/4". I have big hands and can palm the ball...I could touch rim in grade 8 and getting closer to dunking everyday now..it literally takes no effort to touch rim now but whenever I go for the dunk I get the ball above rim easily but have trouble getting that wrist motion to actually throw the ball in the hoop...and help?
Unfortunately, I’m not the 6' 7" son of a Hall of Famer, so I had to resort to desperate devices—like Hennessy, an infamous and inexpensive cognac that, according to one of the two NBA players who recommended it to me, “will give you that Yah! That bounce. That little bit of meanness you need.” The little minibar-sized bottle that I downed 30 minutes into an intense session of dunk attempts on a sweltering day last summer, had no effect other than scorching my esophagus, giving me a headache and releasing from my pores an aura that, as my six-year-old put it that evening, “smells like medicine.”

In this multicenter, randomized, blinded trial comparing dopamine and norepinephrine as the initial vasopressor therapy in the treatment of shock, there was no significant difference in the rate of death at 28 days between patients who received dopamine and those who received norepinephrine. Dopamine was associated with more arrhythmic events than was norepinephrine, and arrhythmic events that were severe enough to require withdrawal from the study were more frequent in the dopamine group. In addition, dopamine was associated with a significant increase in the rate of death in the predefined subgroup of patients with cardiogenic shock.
Squats – start with the bar behind your neck, resting on your shoulders and make sure you’re standing with your feet shoulder width apart. From this position, slowly lower your body by bending at your knees. You’ll go all the way down until you’re in a deep squat and holding that position for two seconds. Then you can slowly rise back up to your starting position. Make sure you keep your back straight and you’re bending at your knees.

Single leg jumping with it's high impact forces and dependence on the elasticity of muscles and tendons works best for young athletes. With increasing age, the tendons and muscles lose their elasticity and springiness and the risk of injury gets higher and higher. That's why a lot of basketball players start to rely more and more on their two-foot jump as they get older. And the winner of the Olympic high jumping contest are almost always below 30.

The slam dunk is usually the highest percentage shot and a crowd-pleaser. Thus, the maneuver is often extracted from the basketball game and showcased in slam dunk contests such as the NBA Slam Dunk Contest held during the annual NBA All-Star Weekend. The first incarnation of the NBA Slam Dunk Contest was held during the half-time of the 1976 American Basketball Association All-Star Game.
When tendons elongate to a greater extent during a jumping movement that is preceded by a countermovement, the muscle lengthens less. This produces two effects. Firstly, the greater elongation of the tendon means that more elastic energy is stored during the countermovement, which is then released in the subsequent jumping phase. Secondly, the smaller elongation of the muscle means that countermovement depth can be greater for the same shortening velocity in the subsequent jumping phase, because the muscle never lengthened that much to begin with. Since shortening velocity determines force, this allows the same muscle force to be produced, despite the larger joint range of motion.
Which is why, on April 1, 2014, I dedicated myself to dunking a basketball for the first time. So that I could live it, breathe it, perhaps take a crack at it with my pen. I had tossed this idea around for years, realizing with each passing birthday that my chances of success were dimming. However, on that April Fool’s Day (a coincidence) I spent three hours on the court and at the gym, with a promise to myself to return several times each week until I threw one down like Gerald Green. Or at least like Litterial Green, who played in 148 NBA games between 1992 and ’99, and who, like me, was born in the early ’70s, stands 6'1", 185 pounds and is at no risk of having dunker carved into his epitaph.
After warming up, I proceeded to slam Jeff’s best lobs off the back rim at least 10 times, watching these missed dunks rebound high over the lane and land somewhere near the three-point line. It’s tough to express how difficult it was to pack up and walk away from the court on such days, to listen to my body when it told me it had reached the point of diminishing returns. To come up with yet another way to tell the wife: No, not today, Sugar. But I came reeeally close.
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
To begin, go up without a ball first. This will give you a great idea of where you’re at and just how close you are to being able to dunk. For beginners, you should focus on dunking with one hand. Your other hand should stay by your side to balance your body while you’re in the air. The two-handed dunk is awesome, but is surprisingly more of an advance dunk and should be an approach you build up to as you work on your dunking.
A common, low-tech plyometrics method is performing box jumps, where the athlete jumps repeatedly from the floor to the top of the box and back again. By concentrating on the mechanics of the jump, directing propulsion from the balls of the feet and thrusting with an explosive extension of the legs, the ability of the athlete to land lightly and immediately return to the floor enhances motor control over the movement.
×