Dunking in basketball, need help!?

Question

Hello, i have set myself a challenge of dunking before my birthday, which is the 25th september. I would really appreciate it if anybody could give me some exercises to do, how much and how often. Im 5"11 and i can just about touch the rim, but i dont think i will grow any taller becuase i have had my growth spurt, im 15 by the way.

At the moment im training for cross country and running a couple of miles every other day, so will this help me to dunk becuase its making my legs stronger?

Thankyou.

Answer 1

cross country is good but it's not training your legs for jumping. you need to train explosively to be able to jump high n bang. work ya abs, lower back, glutes, quads, hamstrings, calves n ankles. like squats, leg presses, leg extensions n hamstring curls. calf raises on the machine on just on ya toes till you feel the burn. backboard touches. stand under the backboard with ya arms str8 up over ya head. jump that you touch the backboard with ya hands n as soon as you hit the ground bounce right back up n repeat like the ground was made outta rubber. do it till it burns, rest n repeat. go on you tube a look up ya fav dunkers and look at the approach to the basket when they about to dunk. how they gather themselves, what leg they jump off of, how they body look while taking off in the jump, body control,etc. and practice till your able to bang. you gonna need to be able to jump high enough that you have ur wrist at rim level to bang with 1 hand clean. good luck!

Answer 2

Weeks 1 to 2 Plyometrics

Monday

1. Depth jumps (3 x 10)

2. Jump rope (3 x 30sec)

3. High knees (3 x 25 yards)

4. Max height jumps 3 x 10

5. Run for 15 min

Tuesday

1. REST REST REST

2. STRETCH

3. Drink Lots of Water !!!!!

Wednesday

1. Butt kickers (3 x 25 yards)

2. Run stairs 20 min

3. Running skips (3 x 25 yards)

4. Squat jumps (3x10)

5. Run 15 min

Thursday

1. REST REST REST

2. STRETCH

3. Drink Lots of Water !!!!!

Friday

1. Depth jumps (3 x 15)

2. Max height jumps (3 x 10)

3. Stair runs 15 min

4. Cool down jog 15 min

Rest on the weekends !!!!!!!!!

Answer 3

Hey, you just have to keep practicing a few weeks  without the ball. Then add the ball and just keep practicing jumping.