How To Dunk A Basketball

To many, it is the carrot that dangles 10 feet off the ground, begging to be grabbed.

Dunking a basketball carries mystique among average-sized men. It's an inspiration for intense workout programs. It's the dream that just won't die.

But how exactly do you dunk a basketball?

Height and athleticism are the main factors, and all other wild cards bow down to the influence of these two. A 5-foot-6 guy probably doesn't have much of a shot with a 10-foot rim unless he's Spud Webb. At the same time, an average-sized guy--say, 5-11--won't have a chance without at least a little athletic ability.

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.

If you're 5-5 and lacking great hops, nothing you read is going to pull a miracle. Sorry, Charlie. Don't sweat it, though--as many short shooters boast, "When dunks are worth three points, I'll start doing it."

Similarly, if you're the next Wilt Chamberlain and you can literally kiss the rim, you're too advanced for this course. Enjoy your Zeus-like ability.

If you're close but not quite over the hump, with decent height and decent hops, never forget: there is plenty of hope for you.

Let's get Dick Vitale screaming.

Building Your Strength

Being in great shape is the best way to start your quest toward a rim-rocking jam, and there are specific exercises you can keep in mind while improving your fitness.

LaRue Cook, a personal trainer and owner of LEC Fitness, recommends building your basic level of strength first. This can be done through common leg exercises like squats, lunges, hamstring curls and leg press.

Once that's established, Cook said that increasing your vertical is accomplished through boosting your power.

"Power can be defined as a combination of speed and strength," Cook said. "Dynamic exercises that combine speed and strength such as skips--low and high--and squat jumps and bounding are all ways to improve your leg power once a base of strength has been established."

The Jump

Generally, a player can get his highest when jumping off one foot and reaching up with one hand. For a right-hander, the most common way is approaching from the left and jumping off the left foot with the ball in the right hand. However, some people find jumping off two feet more comfortable, so experiment and find what's best for you.

Going up for a two-handed slam, while awesome, is a more advanced dunk and shouldn't be the goal just yet. To slip your hand over the rim and throw down a ball means to eliminate anything that might keep you from your vertical maximum. So your other hand should stay at your side to balance your body.

If you're not sure what your potential is, go up without a ball first. Get the hang of jumping this way, of (hopefully) touching the rim. Many of the newer rims are breakaway, and will snap down if you grab onto it. If you want to have a chance at dunking, you should be able to snap the rim down like this with some consistency.

Careful, though: If you grab the rim but can't get a grip, the momentum of your body could cause a violent spill. Be smart.

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