The method of dunking is as follows:
1. First squat down, lower your center of gravity, fully mobilize the strength of your lower body, tighten your calves and push hard on the ground, towards the The rim approaches, then jumps.
2. After approaching the basket in the air, use one or both hands, forehand or backhand to dunk the basketball into the basket. The correct way to exert force for a dunk is to use the calf to bounce up. You can usually do more leg exercises to increase the muscles of the calf and increase the height of the jump.
3. Your dribbling action should be smooth and you should be coordinated when taking off. Keep the ball's attention to a minimum, as if the ball is sucked into your hand, then congratulations, you are one step closer to dunking. The specific methods to practice ball feel include: circle around the crotch, circle around the waist, and circle around the head.
Summary of jumping ability:
Bounce ability is a comprehensive expression of whole body strength, running speed, reaction speed, body coordination, flexibility and flexibility. You must insist on stretching every day The tendons, ligaments, and muscles in all parts of the body expand the range of motion of the joints. At the same time, do various complex gymnastics that are helpful to improve body coordination. Movements should be precise, graceful, powerful yet relaxed.
Speed ??training is also an important aspect of improving jumping ability. Repeated sprint training is still necessary. The so-called sprint requires you to rush forward at full speed after preparing for the activity, rather than at a medium speed. Specialized speed training is the same as high-strength training. It only takes three hours per week. Use small-strength training methods to enhance the strength of the posterior thigh muscles.
The key is the relationship between the nervous system and jumping ability. It is the motivation and motor nervous system. This strong stimulation forces the muscle groups to contract violently to generate huge energy. The violent contraction of the muscle groups in turn makes the motor nervous system more sensitive and can send out stronger impulses.