Many basketball players find slam-dunking a basketball challenging, to say the least. Beside height, it requires a high level of muscular strength and power. While the legs play a crucial role in achieving this feat, a strong upper body enables you to throw your arms up, grip the basketball and move it toward the rim with power and speed. Training for this achievement consists of improving upper-body power, strength and endurance.
Step 1
Train to increase muscular strength without adding bulk or weight, which would make it harder to increase your jump. Perform chest presses, shoulder presses and triceps pushdowns to strengthen your chest, shoulders and triceps. Complete three to four sets of 12 to 15 repetitions each. The higher repetitions will force you to use lighter weight, giving you a lean, muscular look. Add body-resistance exercises for increased muscular endurance gains. Exercises including push-ups, pull-ups and dips work your chest, back and triceps.
Step 2
Add power training to your workouts after you build a strength base. Power training, or plyometric training, adds a speed component to the workout. Train your muscles to generate force as quickly as possible. Use a medicine ball to perform wall throws or play catch to build power and strength.
Step 3
Strengthen your wrists and fingers to help you palm the basketball. Use a soft rubber ball to perform squeezes, holding for 10 seconds. Use thick rubber bands around two fingers and stretch them apart, holding for 10 seconds. Hold a dumbbell in your hand while bending your wrist up with your palm up, then with palm down. Complete two to three sets of 10 repetitions.
Step 4
Strengthen your core — the abdominal and lower-back muscles. A strong core enables you to generate and transfer power from your lower-body muscles to your upper-body muscles. Your center of gravity is located in your core, which stabilizes your body and allows you to change position in the air. Perform crunches and leg lifts to strengthen your muscles, working up to sets of 25 repetitions.
Tips and Warnings
- Height plays a role in the ability to dunk a basketball. While upper-body training will help you become a better player, you may not achieve this goal if you are under 6 feet tall.
- Starting plyometric training without building a strength foundation may increase the risk of injury.
Things You'll Need
- Weight-training equipment
- Soft rubber ball
- Thick rubber bands
References
- Critical Bench: Exercises to Help You Increase Your Vertical Jump
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor & Minda Goodman Kraines; 1997
- Sport Fitness Advisor: Strength Training for Basketball
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
- "Stronger Abs and Back"; Dean Brittenham and Greg Brittenham; 1997
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