It's Your Time to Dunk a Basketball | STACK

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

FROM AROUND THE WEB
  • 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

Why One Bench Press Is Not Enough

3D Triceps Workout: 3 Exercises for Huge Arms

The Softball Dugout Workout

Do Your First Pull-Up With This Simple Workout. Guaranteed.

How to Train During Your Hockey Season

4 Strength Exercises for Female Athletes

Develop a Bulletproof Core With Advanced Barbell Rollouts

Build Hockey Speed and Power with the Hang Clean

The Upper-Body Endurance Combo Workout

5 Exercises to Keep Your Shoulders Healthy All Season Long

3 Tips to Maximize Your Off-Season Baseball Training

Hockey Training Designed Specifically for Goalies

Develop Speed With a Power Bag Workout

Strengthen Your Core With Advanced Plate Push-Outs

Improve Your Durability With 3 BOSU Exercises

3 Athletic Arm Exercises for Big Guns

Man Does 4,300 Pull-Ups in One Day

Sumo Deadlift for Football Strength

Build Toughness With This Weight Vest Basketball Workout

Build Rock Solid Glutes With This 30-Day Workout Plan

Build Explosive Hips to Jump Higher

Do Your First Deadlift

Why the Dead Bug Is Changing Core Training

3 Loading Schemes to Build Muscle Size

7 Tips to Master Single-Leg Exercises

Get Tougher With Skylar Diggins' Bodyweight Workout

4 Easy Fixes for Your Bench Press Routine

Why You're Not Reaching Your Strength and Speed Potential

Bilateral or Unilateral Exercises: Which Are Better?

Hanley Ramirez's Overhead Tire Pull

Should You Train for Absolute or Explosive Strength?

Get More Explosive With James Harden's Workout

James Harrison's Physioball Side-to-Side Bridge

The 4 Rules of Bulking Up

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

The Hardest Plank of All Time

Breathing Exercises to Strengthen Your Lifts

3 Simple Tips to Deadlift More Weight

How to Get Fit Like a Marine

Why Bear Crawls Are All the Rage Right Now

Baseball Workout for Power Hitting

The 12 Best RDL Variations

Female Athletes: 4 Ways to Test if Your Knees Are Durable