First of all, I don't know how good your basketball is. It's best if you specialize in basketball. Because the dunk needs to jump to the limit and achieve the best control of the ball at the same time, you must have a good sense of the ball. Otherwise, at the highest point, you can't control the ball, or you care too much about the control of the ball to achieve the most Big bounce. At the age of 7, I began to play 16, 173cm. The first real dunk was because I felt good, and I could control the ball with one hand.
Dunk requires some special training, which is also very helpful to the overall improvement of basketball.
Dunk training needs several aspects.
One is calf strength training. Don't do weight training, it will change the center of gravity. When you unload the weight, you will feel extremely uncomfortable, and your long body will hurt your legs. Jumping rope is better. Jump twice a day at first (jump rope twice after jumping). Three groups of 50-60 do muscle relaxation at intervals of 5 minutes, and I can practice hand and foot to coordinate waist and abdomen strength. This is necessary for dunking.
Second, leg press should remember that the upper body should not be bent, and the progress should be slow to avoid serious injuries, mainly the right posterior ligament of the calf rather than the lateral ligament of the calf. For you who are engaged in sports, perhaps ligaments will not be your problem.
Third, there are usually two ways to choose the power of take-off: long-term run-up layup with one foot and short-distance take-off with both feet. If you play basketball, you know how to choose according to your technical characteristics or playing position.
Fourth, the sense of space training, you have to reach the most suitable position at the highest point in the air, which can be carried out at the same time as the take-off strength training to find your most suitable take-off position.
Fifth, in hand training, only the fingers can surpass the basket at first, so it is actually a layup, and finally the fingers force downward, which belongs to the block of the basket. Otherwise, you will find that the ball often flies out to exercise your finger strength. The simplest thing is to catch the ball with your hands. It was basically difficult to master at first. Open your fingers as far as possible to make the whole palm close to the basketball to reach the maximum area contact, and then use your fingers to exert force.
Remember, if you are still growing up, try not to do equipment and weight training, which will affect your physical development!
I hope I can help you! ! Looking forward to your first dunk! ! !