It’s always easier if you’re privileged enough to stand tall, but many of us are medium height or even below average. This doesn’t stop us from being great basketball players and there’s no reason we shouldn’t know how to dunk a basketball. Still, it’s a lot tougher without those extra inches. The good news is that with hard work, you can get there. Here are a few things to keep in mind that may help.
1. Almost able to dunk? If you can reach the rim, you’ve gotten past one huge hurdle in learning how to dunk a basketball, but dunking a ball as heavy as a basketball can be pretty challenging in and of itself. Practice with a tennis or golf ball first, and then move onto a volleyball.
2. This is one that’ll drain your legs, but it’ll strengthen you up really nicely. Stand directly under the hoop and jump straight up as high as you can. When you land, count to three and then do it again. Try to do sets of 20 or more like this.
3. Make sure to lift weights. The more muscle you have, the more spring you’ll have in your jump. Squats are one of the best builders of leg muscle.
4. Lift weights with exercises that emphasize the hamstrings and the calves. While it’s very important to have strong quads, it’s equally important to make sure the muscle distribution within your legs is widespread.
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6. Get the right pair of basketball shoes. Basketball shoes are great for ankle support, but can also be clunky at times. Make sure you have the right balance of something that gives you that support, but doesn’t weigh your feet down either.
7. Change your diet. What you eat is just as important as everything else. Eat lots of fruit, vegetables, proteins, and keep the sugar intake relatively low.
8. There are training courses and systems out there that really work wonders for your vertical. I bought one of these and gained over 10 inches in less than two months. I was finally able to dunk after combining this with a lot of hard work.
To find out exactly what I used to learn how to dunk a basketball now and the methods that will end up increasing vertical, check out my blog.