Dunk one-handed first. The two-handed slam is maybe the most dominating move in basketball, but it takes a lot more leap to touch the rim with two hands.
Practice running at the rim and slamming the ball against it. Even if you’re not “dunking,” you’re still practicing your approach and holding the ball correctly as you leap toward the hoop. You can try a tennis ball or golf ball first, then a volleyball, and work your way up to a basketball.
Visualize the successful dunk and immediately focus on your landing. Try to land on both feet, cushioning your legs and flexing into the landing. Watch out for other players. Don’t hang on the rim. In most games, hanging on the rim isn’t allowed unless you’re in danger of landing on someone below you. Hanging on the rim can damage the hoop and also throw you off balance by pulling your legs out from under you so you fall backwards. So, don’t try to grab the rim after you’ve slammed the ball. Just dunk it and drop.
Muscle groups that need to be stronger: Quadriceps, hamstrings, gluteals, calves. The quadriceps extend the knee, while the hamstrings and gluteals extend the hip. The calves flex the ankle, giving you that initial hop.
Muscle groups that need to be stronger: Quadriceps, hamstrings, gluteals, calves. The quadriceps extend the knee, while the hamstrings and gluteals extend the hip. The calves flex the ankle, giving you that initial hop.
Muscle groups that need flexibility: Hamstrings and hip flexors. Tight hamstrings will impede the knee extension during the jump. Hip flexors resist the hip extension part of the jump.
You need a really high vertical to pull off a two-handed dunk. Practice standing under the rim and jumping straight up until you can touch your wrists to the rim.
