Disclaimer: Nothing on this page, any of our websites, or any of our content or curriculum is a promise or guarantee of results, and we do not offer any legal, medical, tax or other professional advice. All the material within freaktraining.com, IloveBasketball TV, and related sites are provided for information purposes only and is not meant as personal medical advice. Readers should consult the appropriate health professional on any matter related to your health, injury, pain, fitness, well-being, etc. No action should be taken solely based on the information in freaktraining.com and related sites . The publisher is not a licensed medical care provider and is not engaging in the practice of medicine or any other healthcare profession and is not entering into any kind of practitioner/patient or practitioner/client relationship with its readers. The publisher is not responsible for errors or omissions.
Add some flair with a double-pump. Suggesting you're so high you could dunk it twice, in the double-pump dunk you bring the ball back down to chest level at the apex of your leap, then force it back up to slam it with authority. Some notable players, Tracy McGrady among them, would do this regularly while spinning in the air, doing a 360 dunk variation.
The phrase "slam dunk" has entered popular usage in American English outside of its basketball meaning, to refer to a "sure thing": an action with a guaranteed outcome, or a similarly impressive achievement. This is related to the high probability of success for a slam dunk versus other types of shots. Additionally, to "be dunked on" is sometimes popularly used to indicate that a person has been easily embarrassed by another, in reference to the embarrassment associated with unsuccessfully trying to prevent an opponent from making a dunk. This ascension to popular usage is reminiscent of, for example, the way that the baseball-inspired phrases "step up to the plate" and "he hit it out of the park," or American football-inspired phrases such as "victory formation" or "hail Mary" have entered popular North American vernacular.
In fact, if you are a very short player and can barely reach the net when you jump you should probably put the dream of dunking the ball out of your mind. Better to spend time working on your layups and ball-handling skills. You can still lift weights and do all the other things to increase your vertical leap, and you can still be a very effective player.

An impressive vertical jump is the ultimate standard of lower-body power and explosiveness—an attribute that pays as many dividends in high-impact sports like basketball, football, and soccer as it gets you wide-eyed looks in the gym. Increase your hops, and chances are you’ll also be able to run faster, lift more weight, and maybe even throw down a dunk at your next pickup basketball game.
Disclaimer: Nothing on this page, any of our websites, or any of our content or curriculum is a promise or guarantee of results, and we do not offer any legal, medical, tax or other professional advice. All the material within freaktraining.com, IloveBasketball TV, and related sites are provided for information purposes only and is not meant as personal medical advice. Readers should consult the appropriate health professional on any matter related to your health, injury, pain, fitness, well-being, etc. No action should be taken solely based on the information in freaktraining.com and related sites . The publisher is not a licensed medical care provider and is not engaging in the practice of medicine or any other healthcare profession and is not entering into any kind of practitioner/patient or practitioner/client relationship with its readers. The publisher is not responsible for errors or omissions.
Stand with your feet shoulder-width apart. Keeping your back straight, bend at your knees and hips as if you are attempting to sit in a chair until your thighs are parallel with the floor. Simultaneously extend your arms straight out in front of you. From this position jump up, straighten your legs and swing your arms back down to the side of your body. Repeat 25 jumping squats in a row for three sets with a 1-minute break between sets.
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My wife of 11 years, who isn’t a sports fan, knit her brow in confusion and nodded when I raised this idea for the first time. She wanted to care but could not muster the attention span, for she had given birth just three weeks earlier to our third daughter. I would be needed at home in the coming weeks—a reasonable expectation. Although I look back today with pride at how I balanced that responsibility with the time-consuming­ and far less important dedication to dunking, I knew at the time that I would miss a lot of family dinners, bath times and diaper changes so that I could ride my bike to the gym or to local playgrounds, with no guarantee that I would reach my goal, or even come close.
This is why using a slightly deeper countermovement often increases jump height, because the larger range of motion allows the muscles to exert force for a longer duration of time before take-off. Jump height *can* increase even though the force produced is almost always smaller. (Force is smaller when the countermovement is deeper partly because shortening through a longer range of motion leads to a faster contraction velocity, on account of the force-velocity relationship, and partly because the leverage of bodyweight on the lower body joints is larger with a deeper countermovement).
En 2018 la Radio Televisión Suiza invitó al colectivo Bande à part, que integran los cuatro reputados cineastas Ursula Meier, Lionel Baier, Frédéric Mermoud y Jean-Stéphane Bron, a llevar a la ficción un suceso que les hubiese marcado profundamente. El resultado es esta mini-serie antológica que retrata cuatro crímenes atroces que conmocionaron a la sociedad suiza, sobre todo por la implicación en ellos de niños y adolescentes. 

Stand with your feet shoulder-width apart. Keeping your back straight, bend at your knees and hips as if you are attempting to sit in a chair until your thighs are parallel with the floor. Simultaneously extend your arms straight out in front of you. From this position jump up, straighten your legs and swing your arms back down to the side of your body. Repeat 25 jumping squats in a row for three sets with a 1-minute break between sets.

Plyometrics is the best known of the jumping development exercise programs. Plyometrics training emphasizes speed and explosive movement, and a plyometrics program will typically consist of a series of bounding, hopping, and jumping drills. The object of a plyometrics program is to perform the exercises at maximum intensity. For this reason, plyometrics training must be approached with caution, and the athlete must progress slowly from one level to the next to reduce the risk of injury. Proper rest intervals must also be incorporated in to plyometrics training, as the exercises are intended to place significant stress on the target muscle groups.
An alley-oop dunk, as it is colloquially known, is performed when a pass is caught in the air and then dunked. The application of an alley-oop to a slam dunk occurs in both games and contests. In games, when only fractions of a second remain on the game or shot clock, an alley-oop may be attempted on in-bound pass because neither clock resumes counting down until an in-bounds player touches the ball. The images to the right depict an interval spanning 1/5 of a second.
After four months of failing to pull off anything even resembling a real dunk, the planets aligned on Aug. 9: After at least 19 failed attempts that afternoon, I dunked a soccer ball on a middle school court whose rim measured 9' 11". (The original basketball, incidentally, was a soccer ball, property of Dr. Naismith’s employer, Springfield College.) Video from that afternoon shows me standing there, looking confused, in the moment afterward. Did that just happen? Failing had become so routine that even this small success felt foreign.
Start with a ping-pong ball, then a tennis ball, then a softball, then a volleyball, then a youth-sized basketball, and on up until you can dunk with a regulation size ball. If you can't palm the ball, then you will need to learn how to control the ball with two hands until the last minute extension for the dunk with one hand, or you will have to jump high enough to dunk two-handed.
Dunking isn't for everybody, but many men at least have a chance at pulling it off. Even so, it depends on a lot of variables for those on the fringe. Many guys have excess weight that keep them grounded. Some days your legs just aren't up to it. Other days, you don't have the right shoes on, or a certain basketball is hard to grip, or a past injury is hampering you. Little things like that can keep you from basketball glory when you're oh-so-close to throwing down.
How do you know these will work? A little over a year ago, I was a 6′7″ HS junior, and I could almost touch rim. I decided that I wanted to dunk as soon as possible. I worked by butt off, doing these numbers or more every day (well, almost). 3 to 4 months later, I threw down my first dunk on a regulation goal (10 feet). Fast forward to today, I am a 6′8″ HS senior, and can dunk regularly (am close to doing a two handed standing dunk).
Perhaps the most popular obstruction-modified dunk is the Dubble-Up. Aptly eponymous of the its pioneer—T-Dub, an American dunker hailing from Minnesota—the Dubble-Up starts with a person standing before the basket, holding the ball above their head. The dunker approaches and leaps as though their groin would soar above just above the head and their legs around the stationary person. Just prior to clearing the person, the dunker will assume control of the ball with one or both hands, guide it under a raised leg, transferring it to the appropriate hand, clearing the ball-holder, raising the ball above the horizontal plane of the rim, and finally guiding it downward through the basket. While the Dubble-Up mimics a between-the-legs dunk, Kenny Dobbs and Justin Darlington have both performed an under-both-legs variant.
The baseline dunk is an approach-modifier of any dunk type in which the player approaches the basket along the court-boundary (baseline) which runs parallel with the backboard. In the game setting, the dunk often comes as the result of a pass, creating an assist opportunity for a teammate. In the contest, the baseline approach may be used as a means of convenience, facilitating a particular dunk type (e.g., passes bounced off the side of the backboard or its padding) or to increase the difficulty of a dunk type in hopes of meriting higher scores.
Plyometrics is the best known of the jumping development exercise programs. Plyometrics training emphasizes speed and explosive movement, and a plyometrics program will typically consist of a series of bounding, hopping, and jumping drills. The object of a plyometrics program is to perform the exercises at maximum intensity. For this reason, plyometrics training must be approached with caution, and the athlete must progress slowly from one level to the next to reduce the risk of injury. Proper rest intervals must also be incorporated in to plyometrics training, as the exercises are intended to place significant stress on the target muscle groups.
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