Dunk is a type of ball throwing in basketball. In this case, the athlete must jump above the ring and throw the ball from top to bottom. To learn how to jump high, you need to perform a number of simple exercises. How to learn to do dunk?
Instructions
Step 1
Train your calf muscles with a variety of exercises. It is the calves that are mainly responsible for how high you jump up. Perform jumping rope on both legs, on one leg (in turn), run in place. These exercises are done for 3-5 minutes. Stand straight with feet shoulder-width apart. Rise on your toes, return to the starting position. Do the lifts 45 to 60 times. For the best effect, do the exercise with extra weight, such as a thick book on your head. In the gym, squat with a barbell over your shoulders.
Step 2
Take advantage of a special set of exercises to increase your jumping ability, the Air Alert program. It is designed for twelve weeks of continuous training. If you take these exercises seriously and complete the full course, you can increase your jump height by more than 20 centimeters.
Step 3
Perform high jumps. Stand straight with feet shoulder-width apart. Sit down a bit, and then jump up as high as you can. Try to jump out very quickly, the time spent on the ground should be minimal and equal to fractions of a second. From the same starting position, jump with straight legs, without bending them at the knees, also at high speed. The time interval between approaches should not exceed 3 minutes.
Step 4
Sit down, while sitting on your toes, your heels are raised, your back should be straight (perpendicular to the floor), and your hips should be parallel to it. Perform jumps in a full squat to a height of 10-15 centimeters. For balance, you can take the ball. This exercise puts a lot of stress on the muscles, so it should be done once a week.
Step 5
Ensure adequate nutrition and healthy sleep during your Air Alert exercise course. Your daily diet should include foods rich in protein, calcium, and be sure to eat plenty of vegetables and fruits. Eat an hour or two before exercising and do not overeat, even on rest days.
