When people think basketball, a lot of them immediately think about the dunk. A good dunk in the middle of a game can immediately rouse up the crowd--and boost the morale of teammates. Though it certainly isn't a basketball fundamental, it undeniably plays a significant role in the game today. By following a few simple steps, you may be able to train yourself to dunk the basketball.
Step 1
Stand at the three-point line with a basketball in hand. This will give you more than enough run-up space. In a real game, most dunks come in the form of fast breaks, meaning you'll be running from a distance.
Step 2
Run toward the basket, dribbling the ball as you go.
Step 3
Find your jumping spot. You will likely need to attempt a dunk several times before you find the spot that works best for you. A jumping spot is less of an actual spot on the court and more of a distance from the basket.
Step 4
Use the bend in your knee to propel you upward. Your jumping leg should extend straight. Some people prefer to jump off of one leg (optimal for a fast break dunk), others off of two legs (good for a from-under-the-basket dunk in the thick of defenders). Use your toes and the front half of your feet, not your heels.
Step 5
Bring the ball down into the basket, your wrists crossing the metal of the basket. If you can avoid dunking with your fingers, do so; a dunk should be carried out with your entire hand. Bring the ball down hard but don't concentrate on hanging on the rim, which may affect the accuracy of your dunk. You may be surprised how many dunk attempts actually end up in a miss. Use both hands if you can (this, too, will increase accuracy), but a fast-break situation may call for a one-handed dunk.
Step 6
Practice the dunk. Since the dunk isn't an integral part of basketball, and since excessive dunking can wear on your wrists, don't spend too much time practicing this skill. Five to 10 dunks after regular practice each day should be quite enough.
Tips and Warnings
- Try squats with weights to increase leg strength and, therefore, your ability to lift up for a dunk.
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