First, the most important thing is that you are eager to dunk. Second, we should be able to endure loneliness and bear hardships. 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 not enough, even the national dunk champion in 2000 was 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 that' being fat is not very tall', but he can jump in place and grab the basket. 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, you can't expect to deduct the standard 3.05 baskets. Because people always have a limit' you are not a genius', it is impossible to carry out professional training. But you can deduct 2.9-2.95 baskets, most of which are so high' except in the street. Sixth, it must be higher than 164. If your arms are long, you can dunk easily' unless you are a weightlifter' and your height is between 155- 160' except that they don't want to. Seventh, you have a good pair of basketball shoes and enough protection. Eighth, you have time and energy to practice and are not afraid of boredom. Ninth, you have the support and participation of many friends. He said he had desires. Second, the specific physical requirement is 1, and this process will last for several years. But people who usually pay attention to physical exercise and love sports can dunk in 1 -2 years. At least you can give people a feeling of dunk, and see the majestic posture of your flight. Remember to keep exercising. But not every day, you must keep a certain time every week. Pay attention to maintaining the training effect in daily life. You should eat 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 basketball hobby. 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. It looks a bit BT, but you will soon find that you can adapt and use inexhaustible power every day. Believe what I said,' If you feel useless, you can leave at once. 6. You'd better go swimming, go to the gym or think for yourself. 7. Dunking can make you confident. But remember not to use this to despise people who are taller than you. 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. 9. Learn and have fun. Don't worry about your grades. Keep it up and you will see the results slowly. Pay special attention to "altitude sickness", which exists in any practice, such as practicing guitar, piano, olympiad and so on. `, use will first. 10, active in the basketball court, good at imitating the movements of star players. Third, the implementation process (in several stages) should be regarded as a part of your life from the first day, and you can't fish for three days. Don't be afraid that you can't practice. Don't be sad even if you can't practice, because you learn much more in this process than the dunk itself. (1) Basketball special exercise: Dunk is playing basketball. Now let's talk about how to play basketball. Basketball is a team sport. This must be clear. But many of our friends who love basketball ignore this point and play alone. They think playing basketball is great. This is not right. Maybe you can handle the key ball. But this is not the fun of basketball. Everyone is happiest when they are happy. Don't think they are good at playing, or even despise others who can't play. Mentality is very important. Literacy comes first. It is a fact that a player who has played for three years but has good skills can't keep up with a player who has played for six years, because basketball awareness is the most important and experience is also very important. The understanding of basketball is different. Don't think you are fighting for war, go shopping with others. Tolerance and wisdom can make you many friends and learn a lot. Someone in our school has seen playing, and the geography looks very high. Bird's eye doesn't look at people all day. He thinks he plays well, but he does play better than the average person, but you should know that you are not qualified to play street basketball. You may often see that he is not good compared with some people. You may know Wu, a classmate of that business school. 65,438+0 entered the school. I defended him. He is much taller than me, but he never leans on me. I don't think I can do anything about it. But when others arrive, they can pass the ball in time when defending. It is also tolerant to be kind to every opponent. You can play street basketball, even a formal game. Dunk will be your weapon. Dunk (layup), first of all, you must shoot well. There are many notes 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. Alternately lay up'10' and' practice hard every time you take off' until you can send the ball in your hand to the highest point at the highest point of takeoff, which can make up for your height and increase 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 take-off. This is good for the explosion. Try to feel that you are sitting on a spring. This feeling will eventually produce the feeling of flying. Practice layups more. Exercise 2. Baseline layups are the same as before, but you should put the basketball into the basket with your side hand. Remember not to be afraid of not getting in. Don't be afraid to shoot. Hold the ball in your hand until it reaches the highest point. Exercise 3. Rebound with the ball. The requirements are the same as before. This should take into account the problem of bouncing, and 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. Repeat this and give yourself a clear goal, such as today's height is at the lower edge of the rebound, and see if it can be improved after a while. 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 develop the bad habit of layup. The movement will deform. But it is also necessary to try to experience this feeling from time to time at a much farther distance than before. This will make you restrain your movements. Until one day, you can make a layup at the free throw line and make a layup at the fourth throw point. Send the basketball to the basket. Watch your movements. Feel the feeling of flying when you take off. Exercise 5. The practice of bounding box is to take off while doing backhand layup, and the feeling in the air is the same as before. 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 the ball until it reaches the highest place. 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 out similar training methods yourself, many of them. Everyone learns to practice in practice. It is necessary for you to know more about the movements of basketball superstars. Although you may not do well, you can train these difficult movements repeatedly to 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. ) dribbling is very important. The actual dunk is not to let others get out of the way and let you dunk. You always have to pass and dribble to some extent. But this has little to do with the core issue under discussion now, so it is omitted. It's good for jumping and consciousness. Will be explained in the bounce section. (2) It is inconceivable to dunk without bouncing in the special practice of bouncing, unless you are the same height as Ao Pang and Yao Ming. The dunk we pursue is actually a beautiful pursuit to show the posture of jumping and flying. There are two parts here, 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. The contraction of quadriceps femoris and gastrocnemius is the strongest in dunk, and sprint and long jump are good means to practice these two rapid explosive forces. At ordinary times, physical education class can practice these two events in his spare time. Sprint: 30m, 50m sprint, 100 m is not needed, but all-round development is still needed. Pay attention to the contraction of two muscles in sprint. 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: standing long jump, you must do your best. 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. I feel my achilles tendon pulled to the extreme when I take off. Leapfrog: generally 20 meters, four 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 practice Everyone knows that the length of Achilles tendon has a great influence on the 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, step on the steps with your toes, and don't step on the rest, so you can do lift heel.