To be able to dunk a basketball, you need to jump very high, have excellent strength and mobility in your lower body, and possess good power in your upper body. You can develop these attributes through consistent, intensive training using a variety of methods, including resistance band training.
Band Resisted Vertical Jumps
Attach two resistance bands around a heavy dumbbell on the floor. Stand with your feet on either side of the dumbbell, and loop the resistance bands around your shoulders. Push your hips back, bend your knees, and then forcefully jump as high as you can, and land as softly as possible. Perform five sets of five reps with a 90-second rest in between each set.
Band Goodmornings
When performing exercises that require large amounts of power and speed, like dunking, your body uses mainly type II muscle fibers. Your hamstrings are composed predominantly of type II fibers, so strengthening them is especially important when improving your dunking. Band goodmornings are great for working your hamstrings. Stand on one end of a resistance band, and loop the other end over your neck. Keep your knees straight, and bend your hips until your torso is parallel to the floor, then stand up straight by squeezing your hamstrings and glutes. Perform three sets of 10 to 12 repetitions.
Band Slams
In order to finish a dunk, you need to be able to slam the ball through the hoop with power and speed. Loop a band over a power rack or chin-up bar, and tie it tightly. Grasp the band with both hands slightly above head height and with straight arms. Move the band towards the floor explosively, using your whole body, just as if you were slamming a ball onto the ground. Perform as many reps as you can in 15 seconds, rest for a minute, and repeat twice more.
Band Woodchops
Band woodchops can be used to strengthen your core muscles, which are used throughout the whole dunking motion. Attach a band around a vertical pole, and stand with it so it is placed two to three feet on your left hand side. Take the band in both hands, then contract your abs, and turn your waist and upper body as far as you can towards your right. Aim to do four sets of 10 reps per side.
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