It's Your Time to Dunk a Basketball | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

How to Dunk a Basketball

February 14, 2013 | Chris Hitchko

Must See Basketball Videos

From Michael Jordan's famous "leaner" to Vince Carter's performance in the 2000 NBA Slam Dunk Contest, elite athletes have perfected the art of dunking a basketball. Granted, genetics plays a tremendous role, but so does training.

When I was in high school, I was relatively scrawny, but I had decent hops because I regularly implemented plyometrics in my workouts. Not to toot my own horn, but I learned how to dunk a basketball easy and it felt great. However, performing hundreds of jumping repetitions on a daily basis five times a week placed an unsafe amount of stress on my neuromuscular system. I'm surprised my body didn't fall apart. Unfortunately, many programs promise results without considering safety, meaning kids can fall victim to the same trap.

Avoid the trap of overtraining. Below is a powerful but safe jumping program that can help you potentially gain three to four inches on your vertical in a month. Ready to dunk a basketball? Let me show you how.  (See also Start Dunking With This 2-Day Program.)

How to Dunk a BAsketball: The Plyometric Plan

Perform this workout routine three times a week and you'll be dunking a basketball in no time. Caution: before you attempt this, you should strength train for at least three months and be able to squat one to one-and-a-half times your body weight. This will minimize your risk of injury.

Monday

Backboard Touches
Sets/Reps
: 3x25

  • Stand beneath a basketball hoop
  • Jump up as high as you can; aim for the backboard
  • Rest two minutes between sets

Switch Jumps
Sets/Reps:
3x10 each leg

  • Place one foot on a bench and explosively jump
  • While in the air, switch your legs and land with your non-jumping leg
  • Rest for two minutes between sets

Pistol Squats
Sets/Reps: 4x10 each leg

  • Rest for one minute between sets

Wednesday

Broad Jumps
Sets/Reps: 3x10

  • Rest for two minutes between sets

Backboard Touches
Sets/Reps: 4x10

  • Immediately follow each set with a minute of jumping rope
  • Rest for two minutes between sets

Power Squats
Sets/Reps: 5x5

  • Place loaded squat bar six to eight inches below shoulder height
  • Rest for three minutes between sets

Friday

Backboard Touches
Sets/Reps: 5x10

  • Rest for 30 seconds between sets

BOSU Ball Jumps
Sets/Reps: 3x10

  • Stand on a BOSU ball and jump at 75% of your max
  • These are not max jumps because balance is incorporated
  • When landing, hold the bottom position for five seconds
  • Rest for one minute between sets

BOSU Ball Switch Jumps
Sets/Reps: 4x10 each leg

  • Rest for two minutes between sets.

Follow us at www.facebook.com/showupfitness to see more exercises and get helpful dieting tips.

Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
Chris Hitchko
- Chris Hitchko, CSCS, owns ShowUp Fitness, a personal training facility with locations in Santa Monica and the San Francisco Bay area. He is also an...
More Cool Stuff You'll Like

How to Design a Greco-Roman Wrestling Training Program

Needs analysis Physiological profile When designing a strength and conditioning program for a wrestler for optimal wrestling workouts, many factors come...

7 Strategies for Faster Workout Recovery

Blast Through Plateaus with Tempo Sets

Don't Train Your Arms Until You Can Do These 4 Things

How Functional Training Has Overly Complicated Strength Training

3 Post-Activation Potentiation Combos for Explosive Strength

A Better Way to Train Your Core

4 Exercises to Build True Lacrosse Power

The Best Single-Leg Exercises for Youth Athletes

Make Lifts More Challenging With Resistance Bands

Top 5 Baseball Strength Training Myths

Develop Core Strength for Throwing

7 Strategies for Dealing With a Meathead in Your Gym

Notice On-Court Results With This Basketball Core Workout

4 Deadlift Variations to Increase Your Pull

These 3 Single-Leg Movements Will Improve Your Squat Technique

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Master the Lateral Lunge to Improve Your Hockey Stride

Improve Your Back Strength with the Inverted Row

10 Ways to Get Stronger With a Sandbag

5 Isolation Exercises Your Workout Is Missing

7 Best Lower-Body Strengthening Exercises

The Simplest Bodyweight Workout Ever

4 Sure-Fire Ways to Build a Strong Core

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

7 Ways to Work Out Competitively Without CrossFit

5 Softball Catcher Drills for Throwing Power

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Dominate Your Bench Test With This Strategy

7 Exercises That Safely Build Shoulder Strength

Never Bench Press With Your Feet in This Position

3 Explosive Exercises Designed to Increase Pitching Power

7-Exercise Core-Blasting Workout

Build Full-Body Strength With 5 Suspension Trainer Exercises

Break Through Plateaus With the 1-10 Drop Set Method

Get a Ripped Core With 6 Advanced Dead Bug Variations

3 Nordic Hamstring Curl Exercises to Boost Your Performance

4 Lifts to Build Wrestling Strength

Perfect Your Squat Technique With the Unloaded Squat

Build Powerful Pecs With This Multi-Angle Chest Workout

3 Sandbag Training Mistakes Athletes Make

Get Faster by Improving Your Core Mobility

How Often Should You Vary Your Exercise?

Kyle Lowry's 12-Week All-Star Training Program