Second, you should endure loneliness, suffer hardships and persevere.

Third, we must have confidence in ourselves and believe that we can do it! There are many short dunks in history, such as Potato Weber, 170 is insufficient, and there is even a national dunk champion in 2000, 175. In America, many people shorter than 175 can dunk. Although Europeans and Americans are really strong, we can achieve it through proper training. There is an American student named Matthew in our school. You may know him.

Fourth, dunking is not your ultimate goal: to exercise, bring strength and beauty to people, and give people the feeling of flying. Of course, you have to like the feeling of flying by yourself.

Fifth, if you are below 170, of course, you can't expect to deduct the standard 3.05 baskets, because people always have the limit' you are not a genius' and it is impossible to carry out professional training. However, you can deduct about 2.9-2.95 baskets, and most baskets on the street are so high, except the gym, of course.

Sixth, it must be higher than 164. If the arm is long, you can say' unless you are a weightlifter'. If the height is between 155- 160, their leg strength is amazing and they can dunk easily, but they don't want to.

Seventh, have a pair of good basketball shoes and adequate protection.

Eighth, if you have time and energy to practice, you are not afraid of boredom.

Ninth, it is very important to have the support and participation of a bunch of friends. It's best to have some good bodyguards to play with.

No. 10, the desire to fly with one hand, flying. Desire comes first. Rodman is short, 2.04. Why is he the rebounding king? He himself said that he had a wish.

Second, all aspects of the specific physical requirements.

1, this process will last for several years, but you should pay attention to physical exercise and love sports. Properly trained players can dunk in 1 -2 years. At least you can give people a feeling of dunk, depending on your flying posture. Remember to keep exercising, but not every day. You must keep training every week.

2, the body should keep less fat. People who usually exercise regularly will not have this problem. The point is that you may not be like this at first, but it doesn't matter.

3. Sports is not just a hobby of basketball. If you are asked to practice track and field, don't feel useless or irrelevant, or even refuse.

If necessary, you can use a holiday (summer vacation is best) to practice continuously from morning till night. This looks a bit BT, but you will soon find yourself able to adapt. Although you are tired every day, there will always be inexhaustible strength.

5. Believe what I say. If you feel useless, you can leave at once.

6, it is best to swim, and be willing to go to the gym, or find a way by yourself.

7. Dunk can make you confident, but don't use it to despise people who are taller than you. You know it will be easier to practice this than you. Everyone has his own strengths and potential.

8. Don't interfere with your study. This is something other than your study. To be sure, even if you can dunk, you won't make the professional team. You must study.

9, entertaining, don't worry about your grades, stick to it, keep it up, and you will see the effect slowly, paying special attention to the "altitude sickness" in any practice, such as practicing guitar, piano, Olympics and so on. , must first.

10, active in the basketball court, good at imitating the movements of stars.

Third, the implementation process (divided into several paragraphs)

From the first day, we should regard it as a part of life, and we can't fish for three days. Don't be afraid that you can't practice, even if you can't, don't be sad, because you learn much more in this process than the dunk itself.

(1) Basketball Special Exercise:

The purpose of dunk is to play basketball. Now let's talk about how to play basketball. Basketball is a team project, which must be clear. But many of our friends who love basketball ignore this point and play alone. They think it's wrong that no matter who they fight, they can't replace a regiment. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is the happiest.

Don't think you are good at playing, or even despise others who can't play. Mentality is very important. Literacy comes first. A player who has played for three years but has good skills just can't catch up with a player who has played for six years. This is a fact, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Never think that you are playing to fight, but go shopping with others. Tolerance and wisdom can help you make many friends and learn a lot. I have seen some people in our school who play ball. They seem to be geological. They are so tall that birds don't keep their eyes on people. They think they are playing well, but in fact they are playing relatively well. But you should know that you are not qualified to pretend that your street basketball players are not good enough to participate in official competitions. You may often see that he is better than some people. Wu, a classmate of that business school, you may know, is very handsome and plays the ball well. He is also very kind. I didn't go to school until I was 65,438+0 years old, and I fought with him. He is much taller than me, but he has never been crushed by his body.

(layup) to dunk, you must first make a good shot. There are many places to pay attention to here. Many people are accurate in layups, but they can't jump high. This is useful in actual combat, but it is useless for our dunk. Of course, the sense of the ball is very important. The layup is divided into low hand and high hand. Elsewhere, we use high-hand layups and low-hand layups.

Exercise 1. Grasp the layup from two sides of the center line, and 10 is a set of alternate layups. Practice hard every time until you can send the ball to the highest point at the highest point of take-off, which can make up for your height. You can also improve your ability to stay in the air. This is a basic exercise. Pay attention to this requirement in layups. All your layups should follow this standard. Note that the center of gravity must be placed on the take-off leg before takeoff, which is conducive to the explosion. Try to feel like you're sitting on a spring. This feeling will eventually produce the feeling of flying. Practice layups more.

Exercise 2. Baseline layup is the same as before, but you should put the basketball into the basket with your side hand, and remember not to be afraid of not getting in, not to be afraid of hitting the basket, and keep the ball in your hand until it reaches the highest point.

Exercise 3. Rebound with the ball. The requirements are the same as before. The premise is that you must touch the backboard. This should consider the problem of bouncing. The bouncing exercise is described as follows. The goal of layup is to rebound. Don't let go when you push the basketball to the rebound at the highest point. Repeatedly, give yourself a clear goal. For example, today's height is at the lower edge of the rebound. Do you think you can improve it later?

Exercise 4. Long-distance layups must be gradual. At first, the take-off distance starts from the point where the backboard enters, and then it will gradually increase. The standard is that you can send the basketball to the basket like a normal layup. Pay attention to your posture, and be sure to stretch. This is a slow process. Maybe you can't keep up with "don't blindly increase the distance", which will make you form a bad habit of layup and your movements will be deformed. But it is also necessary to try to experience that feeling from time to time at a much farther distance than before, which will make you restrain your movements. Until one day, you can make a layup at the free throw line and jump at the fourth throw point. Send the basketball to the basket. Pay attention to your movements and realize that you want to fly when you take off.

Exercise 5. Practice around the frame, that is, take off on one side, hook and layup, and feel as good as before in the air.

The above five exercises are the most basic exercises, which can cultivate your ability to stay in the air and control your body, as well as the coordination of layups. Don't shoot until the ball reaches the top. Of course, this will have a certain impact on daily games. But you have to learn to adjust yourself. These exercises should run through your basketball practice like shooting. Of course, you can find similar training methods yourself, many of them. Everyone should learn to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although they may not do well, repeatedly training these difficult movements can cultivate your coordination, flexibility, bounce and so on. It can also increase the appreciation of basketball. You must have the desire to make a layup.

Dribbling, defending, shooting, etc. )

Dribble is very important. Dunk in actual combat is not to let others give you a way to dunk. You always have to pass and dribble to some extent. However, this has little to do with the core issues discussed now, so it is omitted and will be discussed in future articles.

(rebound)

"Good for jumping and consciousness" will be explained in the jumping section.

(2) Bouncing special exercises

It is inconceivable that a dunk won't bounce, unless you are as tall as Aopang and Yao Ming. The dunk we pursue is actually a pursuit of beauty to show the posture of jumping and flying. It is divided into two parts, one is independent of basketball, and the other is combined with basketball.

A. independent of basketball.

1. Sprint and long jump. These two are very important. A good sprinter must be a long jumper with considerable strength. Speed is also a pleasure. In dunk, quadriceps femoris and gastrocnemius have the strongest contraction, and sprint and long jump are good means to practice these two explosive forces. You can practice these two items in your spare time in physical education class.

Sprint: 30 meters, 50 meters sprint, 100 meters is not needed. But as an all-round person, you need to pay attention to the contraction of those two muscles when sprinting. You must do your best. Sprints should be run often, but not necessarily for a long time. Keeping muscles tense is very helpful for training and improvement.

Long jump: When standing long jump, we must pay special attention to muscle contraction. Sprint and jump, pay attention to the starting speed and the feeling of the center of gravity leg when taking off, and feel your achilles tendon stretched to the extreme when taking off.

Leaping frog: generally 20 meters, 4 round trips' you can practice after playing basketball, and it is easy to improve when you are tired', but don't overdo it.

2。 Achilles tendon exercise

As we all know, the length of achilles tendon has a great influence on bounce. If the previous exercise was mainly the training of thigh strength, then the next step is the training of gastrocnemius and Achilles tendon. Heel lift: Be sure to be quick, otherwise the calf will easily thicken, and you must feel that the achilles tendon is stretched to the maximum and there is a feeling of tearing. Of course it is not true. Generally, gyms have such equipment. If not, you can do it yourself. At a certain time, you can do it on the steps, that is, you step on the steps with your toes and keep the rest motionless, so you can do a heel lift.

Squat with weight and then take off, generally 10 a group of about 8 groups.

Jump on one leg, 30 on one leg, and 8 groups take turns. Or always ask' feel the stretch of achilles tendon.

It's hard to raise your heels by squatting on one leg. Leg strength is enough. Can exercise the static strength of thighs and calves.

The above exercises don't have to be done specially, but they must be done often in daily life and look like it, so as to be effective.

3。 Fat consumption and confrontation strength exercises

Swimming: This is the best way to burn fat quickly. You can also try running in shallow water, which is very good for girls. Of course, if you want to swim, you can swim for a summer vacation every day. This should be a compulsory course, you can see how cool a beautiful woman is!

Fitness: Traditionally, the lighter the person, the better. But strength is very important. It can protect you from harm in confrontation. Exercise with appropriate load, such as bench press, is very beneficial to the improvement of sprint and layup strength. The best thing is boxing, which can fully mobilize your whole body, especially your waist and abdomen. The strength of waist and abdomen is very important for jumping. Stagnation and stretching come from bouncing and your waist and abdomen strength and control.

Special exercises for waist and abdomen:

Sit-ups, turn around, sit-ups, weight-bearing waist lifting, confrontation exercises, arm support so that the legs are perpendicular to the body and so on are all good.

B. quality exercises related to basketball.

1. Sprint back and forth on the court with the ball. Just one round trip. Continue after the break.

2. Throw the ball yourself or let others catch the ball and make a layup. Have enough run-up time at a long distance, and then catch the ball in the air. Remember not to wait until you want to catch the ball. You'd better throw it yourself, which is beneficial to the coordinated practice of pace. Try more, get used to it, it's also called empty grasping, but it's higher than that.

3. Rebound practice: smash the board yourself and then jump the ball. Pay attention to the requirement of jumping, but it doesn't work in actual combat. This is just to practice jumping.

The most important thing is to touch the height, the board and the border. Everyone should set a standard for themselves and keep competing. Pay attention to the center of gravity of take-off and feel the feeling of gliding in the air. Don't be the highest point when your hand finally touches the board. On the contrary, people will slide to the board with their hands still after take-off, so it must be full of your practice. This is the core. The takeoff requirements are the same as before.

Ok, here's the preparation for dunk. These are basic skills, but you will succeed if you practice. You must learn how to train, so that your quality can be greatly improved, especially jumping. Of course, these trainings can be best combined with basketball. You can practice these basic links at home and in the dormitory corridor. If you practice hard, it's not surprising that your bounce should reach more than 80CM. Basically, you can try to dunk.

The most common injuries of dunk are as follows:

1. Ankle sprain: This is very common, and you should also pay attention to protection in normal basketball. If everyone knows how to protect, I won't say much.

2. Wrist-arm fracture: it is also very common. Some people can reach into the basket and get caught easily, causing fractures. Once, someone learned Carter's boom and was badly hurt. Remember not to go until you learn to climb. Be careful when you start to buckle, and don't get too excited. Injuries are most likely to occur at this time.

3. Collision with others: Because you jump high and have great momentum, it is easy to get hurt when colliding with others, so don't buckle when there are many people as a last resort, just entertain yourself. I support this unless there are girls around me!

4. Be jealous or show off in front of others. If you are injured, you should control your own discretion. Never show off and despise others. This point has been emphasized before.

Ok, we officially started the dunk training:

1. Choose a suitable height, and the brittleness of the dunk key should be at least 15CM above the basket, but in general, 5CM can also create the illusion of dunk. That's enough (this 5CM means that the bottom of the ball is 5CM above the basket. If it's a finger, it will definitely hit the box. If it's well controlled, you can dunk it with your palm half over the box.

2. Start looking for the 2.8-inch basket button from the beginning, because your height is more than enough. It's just that this framework is not easy to find. You can go to some primary schools to look for it, or some old-fashioned baskets are smashed and drooped. If you can, you can buy a school rebound and adjust it yourself. It is highly recommended that many children in the United States dunk like this. At this height, you can experience various postures. It's like learning something. The simpler you have to do.

3. A group of friends' try to catch the air' set up some artificial obstacles' try to dunk in sports' and then' find friends to defend as long as it doesn't really hinder you' to practice under such circumstances. It's basically ok now.

Tall friends should pay special attention to their flying height, dexterity and difficulty. Otherwise, your dunk is meaningless. It's nothing. /kloc-dunks above 0/90 have nothing to show off. It is not surprising that a well-trained basket of about 3 meters is 180- 185. So tall people should work hard on the choreography.

It would be nice if a short friend could dunk. As long as you jump up and dunk, it's a masterpiece. What you need to pay attention to most is personal protection. Because short people are particularly vulnerable. You should dunk when you need to show yourself most. You will be heroes.

Example of dunk around me:

My coach is a basketball player, and later he practiced bodybuilding. Yangzhou bodybuilding runner-up in 2002. He weighs 84KG, 1.78. He can dunk. Because of strong legs and strong basketball, I am very relaxed. Although 84KG is very strong! Therefore, physical quality is the first, for those who are born without talent.

I'm 168, and I haven't arrived yet 170. I was so tall in junior high school that I used to play center. ) I played in the summer vacation of grade 6, and my height is 1. Summer vacation is my peak. I can touch the height of 3 12CM, and I can dunk the basket about 295CM. I can put the ball in an ordinary basket. I can touch this box with both hands. The lowest box outside the stadium can be deducted. But because of my height, laziness and the departure of my friends, I haven't played basketball much. Now the layup is not very flexible, and the ball can't be stolen. The standing long jump dropped from 2.80 to 2.30. Now I don't seem to have much strength to gain weight upstairs. From 1 14 kg to 65438+.

My roommate, my good friend, played basketball together for many years, and now she is studying in Shanghai. He 182 can basically dunk an ordinary basketball. He is not strong, but he has a good figure. Achilles tendon is very long, so you can dunk, but it is said that you don't play basketball now.

My jumping training and arrangement (for reference only)

1. 1, higher than friends. Later, I loved track and field, so sprinting was good. Although I am not tall, I am strong. 1 at the beginning, you can touch the bottom edge by touching the board in the summer vacation. That black belt.

2. Touch the roof at home and record the height every time. Junior high school 2: 50 m 7 seconds, standing long jump 240CM. In the summer vacation of junior high school, I play with high load every morning, noon and night, and I can hardly get up when I go home every day. One summer vacation, I can jump 10cm, which is close to touching the box.

3. Do strength training for junior high school physical education entrance examination, muscle aches every day, play ball every weekend, and continue to insist on training. Although it's not much, I can always make progress early. In junior high school, I began to train basketball systematically in the summer vacation, but I didn't bounce or learn to swim.

4. Try to make a free throw line take-off and layup at the height of 1. I often touch the heights with some friends at school or something. The layup was seen by the PE teacher. Asked if I was a recent sports student, I said no. He was surprised.

5. Summer vacation arrangement of1:play basketball from 5: 00 to 8: 00 in the morning, 12-swim at 4: 00 noon, play ball from 4: 00 to 7: 00 in the afternoon, go home and rest, and sometimes play after dinner. I lost a lot of weight in the summer vacation, and kept it around 1 10 kg, which naturally bounced and ordinary basketball could be buckled.

Level 6.2 continues to be' flat' around 1 14kg.

7. I played basketball a lot in senior three, and my physical education was not bad. I even took part in the 2.80m long jump. Online games began to appear in the summer vacation, but I didn't play basketball all summer. Life began to be irregular.

8. I only played a few days ago in college and dunked once. Later, I chose the basketball team. Everyone takes care of themselves. I hardly had a chance to shoot. Those people were so savage that they led a degenerate life during the summer vacation. I didn't choose the basketball team. But in the end, I let it out and sent the ball to the highest basketball frame.

9. I started to stay away from basketball. I have only played basketball a few times. Although I had a basketball class, I didn't do much exercise. Now I'm basically a loser. I can only think from a distance.

At that time, I sighed alone: University really kills people!