Whether the result of a 180° spin or body angle at takeoff, the double clutch is generally performed with the player's back toward the rim. While this orientation is rather conducive to the double clutch motion, Spud Webb was known to perform the dunk while facing the basket. Additionally, Kenny "Sky" Walker, Tracy McGrady—in the 1989 and 2000 NBA Contests, respectively—and others, have performed 360° variation of the double clutch (McGrady completed a lob self-pass before the dunk). Circa 2007, independent slam dunker T-Dub performed the double clutch with a 540° spin which he concluded by hanging on the rim.[9]
I found out that if you practice penultimate two-step jumping practice dunking or just jumping, it gives a MUCH better workout than any one step jumping practice. I was also able to increase my one foot jump vertical by this. I think 2-step dunking is much more powerful and waaaaaay cooler. It is also much safer because you are in more control of your body. Right now I'm 6'1" and can 2-step tomahawk and basically everything off one foot
One morning a week later, the gym at the Y was empty. I picked up the same mini-ball and unsuccessfully tried to throw it down. I found the more relad I was, the higher I could jump. So I loosened my shoulders, took a depth breath, and approached the rim. I held the ball for a beat longer this time, and easily popped it over the rim. It felt incredible. I did it a few more times, each easier than the last, pulling down on the rim with unnecessary force for maximum satisfaction. But as exhilarating as it was to dunk again, I was only using a mini-ball—I hadn’t completely reached my goal.

Step 3. Land squarely on the floor on both feet (again, around hip-width apart) and immediately jump as high as you can, straight up in the air. It’s important that you spend as little time as possible with your feet on the floor before the jump—it should be a split-second reaction. Don’t lower down into a squat before leaving your feet. Just let your hips and knees dip naturally, then extend them explosively to launch upward. Drive your arms straight up as you do so.

For smaller guys much of the problem, and one I struggled with, is managing the ball. Like most guys my size I can palm a basketball if a grab it carefully, but realistically it isn’t going to happen without a little concentrated effort. Some of those big guys can make a basketball look like a volleyball, and they have no trouble getting hold of it and shoving it over the rim.


The vertical jump is one of the most explosive physical movements executed in sport. In a number of sports, the higher the athlete is able to jump, the greater the prospects of success in that discipline. Basketball and volleyball are the two most prominent examples of sports where that correlation is plain. The jumping ability of an athlete is also an indicator of overall athletic ability, as there is a clear relationship between the ability to jump and the running speed that the athlete will develop over short distances. The National Football League, where prospective players are subjected to various physical tests, requires every player to be tested for both vertical leaps and 40-yd (37 m) sprints, irrespective of the position played.

Learn about plyometrics. Plyometrics are exercises that use the resistance of your own body to build strength and are essential for building the kind of strength necessary to build your jump. It takes time to train your body to jump higher, but working the right muscle groups can improve your explosiveness and height without maxing out regularly in the weight room.

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.

Shock absorbers are basically oil pumps. A piston is attached to the end of the piston rod and works against hydraulic fluid in the pressure tube. As the suspension travels up and down, the hydraulic fluid is forced through tiny holes, called orifices, inside the piston. However, these orifices let only a small amount of fluid through the piston. This slows down the piston, which in turn slows down spring and suspension movement.
Three weeks after I received that counsel, on a rare afternoon when I felt fully rested, I dunked a volleyball on a 9' 11" rim. Again, I knew I could never swing my arms while palming a basketball the way I’d swung them while palming that volleyball, but I’d be lying if I said it didn’t feel badass. Thirteen failed attempts later, I did it again. Then two more times, each one an unexpected thunderclap. All of the explosive Olympic lifting I’d been doing was paying off, but my problem wasn’t going anywhere: How could I get my hand and a basketball over the cylinder? A lob to myself off the backboard? A big bounce off the blacktop?
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?
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.
As far as sequels go, Ninn learned a lesson from his ill-fated follow-up to SEX. Without even a second of flashback footage, he designed SHOCK to surpass LATEX in every respect. It succeeds in some ways. In others, it merely (ha !) equals or falls just below its immediately illustrious predecessor. Simply put, and you can quote me on this, if LATEX blew your mind, SHOCK will turn it inside out !
Nothing generates more excitement in a basketball game than watching the creativity and athleticism of a player flying through the air and finishing with a slam dunk. It can single-handedly change the dynamic of the game and turn a regular player into a star. Although it helps to be tall or have a natural leaping ability, short people can develop the skills required to perform this amazing athletic feat with proper training and technique.

after a certain age dunking becomes quite difficult to gain during the prime years 12 to 21 your body is still growing so it is easier to gain to muscle and muscle fiber to be able to dunk if you are quite short below 6ft it requires great effort to get the height to dunk the only exercises i suggest are one footed Calf Raises you can find how to do them on you tube and squats i was recommended these exercises by the Glasgow rocks coach and player Sterling Davis hope that helps i am 6ft myself and learning to dunk has been a long road and still going because i am only grabbing the rim now any more questions feel no fear to send me an email
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?
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.

Hi, I’m Trevor Theismann and welcome back to the blog. Today we’ll be focusing on the vertical jump and looking for ways to jump higher and increase our vertical distance. We’ve demonstrated some vertical jump exercises on the blog in the past, but now let’s take a minute to talk about technique. Training your body to jump higher isn’t just a matter of reps and strength building. No matter how many box jumps you take on, your vertical distance isn’t likely to increase unless you’re building your jump reflex correctly.

Though improving jumping technique may add a couple inches to an athlete's vertical jump, good landing technique is even more crucial. The landing is when almost every jumping-related injury occurs, not the jump itself. For this reason, athletes should spend a significant amount of time learning to land in a balanced position that distributes the impact of the jump equally across all joints of the lower body. This position should look almost identical to the take-off position.
When performing a vertical jump, the athlete exerts force at the low back, hip, knee, and ankle joints. The spine flexes as the athlete squats downwards, and then is extended by the spinal erectors over the course of the jump. The hip extensors (gluteus maximus, hamstrings, and adductor magnus) work to move the trunk and the thigh apart, which pushes the torso up and backwards. Meanwhile, the knee extensors (quadriceps) contract to extend the knee, and the calf muscles contract to move the shin backwards, towards the vertical.
At the onset of the jump, the ball is controlled by either one or both hands and once in the air is typically brought to chest level. The player will then quickly thrust the ball downwards and fully extend their arms, bringing the ball below the waist. Finally the ball is brought above the head and dunked with one or both hands; and the double clutch appears as one fluid motion. As a demonstration of athletic prowess, the ball may be held in the below-the-waist position for milliseconds longer, thus showcasing the player's hang time (jumping ability).
For many years now both nationally and internationally the name BILSTEIN has been synonymous with best quality and top performance in chassis design - whether it's in motor sports, Original Equipment or car customizing. You can rest assured that this 46Mm Monotube Shock Absorber was manufactured with top notch materials under the highest quality control standards in the industry. To achieve that celebrated BILSTEIN driving experience, our BILSTEIN engineers rely on not only technology that is truly at the cutting edge, but also something that has withstood the test of time: how it feels to the driver. As a result, all of our high-performance absorbers, as well as our sport suspensions and threaded ride height adjustable kits, undergo a rigorous testing program. Satisfaction is always guaranteed and your 46Mm Monotube Shock Absorber is covered by Bilsteins no-hassle warranty.
Seventy-nine years later, the feat that Daley unwittingly named “the dunk” still flabbergasts. But how it felt to Fortenberry, a pioneering barnstormer whose name we’ve forgotten despite the gold medal he and his teammates won in 1936, remains a mystery. “He never talked about being the first person to dunk and all that,” says 65-year-old Oliver Fortenberry, the only son of Big Joe, who died in ’93. Indeed, the famous dunkers throughout history have been either reticent on the subject or unable to adequately express how it felt to show Dr. Naismith that he’d nailed his peach baskets too low. After more than a year of rigorous research on the subject, I’ve concluded that the inadequacies of modern language—not the ineloquence of the dunk’s practitioners—are at fault. In the eight decades since Fortenberry rocked the rim, words have repeatedly fallen short in describing the only method of scoring, in any sport, that both ignores one of its game’s earliest tenets and, in its very execution, carries a defiant anger.
Using only a lifting (concentric) phase for strength training exercises could also be more effective for improving vertical jump height than traditional, stretch-shortening cycle exercises under load, for two reasons. Firstly, using only a lifting phase involves faster rate of force development through higher rate coding, and this may increase high-velocity strength more over the long-term. Secondly, doing stretch-shortening cycle exercises under load *might* cause the tendons to increase stiffness to a greater extent. This would make the muscle lengthen more in the countermovement phase of a jump, and thereby reduce muscle force for a given countermovement depth.

The following data were recorded every 6 hours for 48 hours, every 8 hours on days 3, 4, and 5, and once a day on days 6, 7, 14, 21, and 28: vital signs, hemodynamic variables (including systolic and diastolic arterial pressures, heart rate, central venous pressure, and, when possible, pulmonary-artery pressures), cardiac output, arterial and mixed-venous (or central venous) blood gas levels, doses of vasoactive agents, and respiratory conditions. Biologic variables, data on daily fluid balance, microbiologic data, and antibiotic therapy were recorded daily for the first 7 days and then on days 14, 21, and 28.

Nothing generates more excitement in a basketball game than watching the creativity and athleticism of a player flying through the air and finishing with a slam dunk. It can single-handedly change the dynamic of the game and turn a regular player into a star. Although it helps to be tall or have a natural leaping ability, short people can develop the skills required to perform this amazing athletic feat with proper training and technique.
If you make these few exercises a part of your basketball training, you’ll be well on your way to increasing the height of your vertical jump. Be sure to measure your jump height regularly in order to track your progress -- set goals for yourself each week and remain committed. Before long, you’ll be jumping higher and seeing noticeable improvements in your basketball game.
By emphasizing certain muscles in your legs, you can train your body for the force needed to leap high. Increasing your vertical jump will improve your rebounding, blocking, dunking, and make you an all-around better basketball player. Here are a few of CoachUp’s favorite exercises for improving your leg strength and vertical jump. If you ever need extra motivation to get through these exercises on a daily basis, just re-watch these gifs and focus up!
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The two-hand backscratcher finish can exert tremendous force on the basket. In 1979, Darryl Dawkins twice shattered NBA backboards with tomahawk dunks leading to a quickly-enacted rule making it an offence to break the backboard.[citation needed] Technology has evolved to adapt to the increased strength and weight of players to withstand the force of such dunks, such as the breakaway rim (introduced to the NBA in 1981) changes to the material used for the backboards, and strengthening of the goal standards themselves.
When an individual has a force-velocity gradient angled such that force is too high and velocity is too low, they benefit most from high-velocity strength training exercises with light loads. Conversely, when an individual has a force-velocity gradient angled such that force is too low and velocity is too high, they benefit most from low-velocity strength training exercises with heavy loads. Often, individuals with a long history of heavy strength training display profiles that are not ideal for vertical jumping, because their force is too high, and their velocity is too low, so they need to focus on high-velocity strength training.

With less than 2 minutes remaining, and the Grizzlies leading, 72-70, Pistons power forward Henry Ellenson appeared to have an easy dunk to tie the game. — Vince Ellis, Detroit Free Press, "Jaren Jackson Jr.'s weary Sunday caps fabulous NBA Summer League week," 9 July 2018 The high-energy guy in Game 1 was JaVale McGee, who scored a couple of times but also had a wide-open dunk blocked by the rim. — Bruce Jenkins, SFChronicle.com, "It was a grim scene inside the Cavs’ locker room after Game 1 loss to Warriors," 1 June 2018 When Bleacher Report posted a photo on Instagram about Wade wanting LeBron to sign a photo of their iconic pass and dunk in Miami, Chalmers chimed in on the comment section and took credit for the play. — Andrew Joseph, For The Win, "Mario Chalmers got busted after taking credit for iconic Wade-LeBron play," 22 May 2018 The game opened with George Hill having two dunks for the Cavs in the first three minutes. — Terry Pluto, cleveland.com, "Cleveland Cavaliers sweeping victory reason to be excited -- Terry Pluto (photos)," 7 May 2018 Insider: Why a graduate transfer makes sense for Archie Miller, IU basketball His top highlight of the night was a dunk in the second half that rattled the rim. — Dakota Crawford, Indianapolis Star, "Romeo Langford gets McDonald's All American Game viewers fired up with highlight plays," 28 Mar. 2018 There was still 2:41 left in the first quarter when Poly sophomore forward Justin Lewis had a rim-rattling dunk in the No. 4 Engineers’ Class 3A state semifinal against Stephen Decatur on Thursday night. — Glenn Graham, baltimoresun.com, "Record-setting Mims leads No. 4 Poly past Stephen Decatur, 63-46, and into 3A state title game," 9 Mar. 2018 At the center of it all was Wooten, who matched a career-high in blocks, had several highlight-worthy dunks and jumped completely over Payton Pritchard at one point pursuing another block. — Tyson Alger, OregonLive.com, "Kenny Wooten and Troy Brown spark dramatic turnaround in Oregon's win over Washington," 8 Feb. 2018 McDaniels flashed across the baseline, collected Watson’s pass and hammered home a dunk in the 85-49 final at Viejas Arena. — Bryce Miller, sandiegouniontribune.com, "Aztecs season has chance to be defined by unflappable freshman McDaniels," 9 Jan. 2018
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.
Some players thinking jumping off two feet to be more comfortable, but it’s different for every player. Take time while you’re practice your jump to find what’s the most comfortable for you. As you’re learning the right way to jump, comfort is crucial because you don’t want to hurt yourself making a move that feels awkward. You want to be comfortable taking off and landing - and that can be done a number of different ways.
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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.
My warmup on March 29, following a day of recovery, left me feeling hoppier than I’d expected, and not nearly as achy. After 10 devastating near misses, and several others that weren’t as close, Jeff lofted the best lob I would see during this journey. I leaped, controlled it with one hand and—boodaloomp—in and out. I could have wept. “You got this!” Jeff implored. “You know you got this!”

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.
To build strength in the legs that will be compatible with the speed developed through successful plyometrics drills, squat and lunge exercises are important components. Squats are performed with free weights, where the athlete uses a weighted bar to carry out the exercise. The additional weight will be supported by the body through the abdominal, lumbar (low back), and gluteal muscles, in addition to the legs. This form of exercise permits the strengthening of the legs in conjunction with enhancing the core strength of the body, essential to the balance necessary to have the several muscle groups involved in leaping work in harmony.
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