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How To Be A Basketball Slam Dunker

If you’re into basketball, then you’re most likely attached to the dream of making that exceptional, crowd-roaring slam dunk. The thing is dunking isn’t for everybody, but many basketball enthusiasts at least have a chance of pulling it off. Although, it still has to depend on several variables.

The main factors of dunking are height and athleticism. We can say that a 5-foot-6 guy almost certainly doesn’t have much of a shot with a 10-foot rim unless maybe he’s someone like Spud Webb. Similarly, an average-sized guy with a height of say, 5’11, won’t be able to perform a dunk without at least a little athletic ability.

So, how precisely do you dunk a basketball? There are several factors to consider. One of it includes building your strength. Being in great shape is the best means to commence your journey toward a rim-rocking jam, and there are particular exercises you can take note of while enhancing your fitness. Experts recommend that you should start off by building your basic level of strength first. This can be done through usual leg exercises such as squats, lunges, hamstring curls and leg press. Once you have established your strength, you can increase your vertical by boosting your power which can be defined as a combination of speed and strength. You can perform dynamic exercises that put together speed and strength. Such exercises include low and high skips, squat jumps and bounding. These are all ways to perk up your leg power once a base of strength has been founded.

Another thing to consider is the jump. Largely, a player can obtain his highest when jumping off one foot and reaching up with one hand. If you’re right-handed, you can approach from the left and jump off the left foot with the ball in the right hand. But if you’re comfortable with jumping off two feet just like some people, you can also do that. Experiment and figure out what’s best for you. And while going up for a two-handed slam is awesome, you have to know that it is already a more advanced dunk. Don’t make that your goal just yet. To slip your hand over the border and throw down a ball denotes to eradicate anything that might prevent you from your vertical maximum. Keep your other hand at your side to balance your body. If you’re still not certain what your ability is, go up without a ball first. Practice jumping while aiming to touch the rim. Several of the cutting-edge rims are breakaway, and will snap down if you take hold onto it. If you want to experience dunking, you should be able to snap the rim down with some regularity.

Work your way up. Experts suggest starting with smaller balls such as golf ball or tennis ball. Practice timing and elevation. It’s a little more challenging than just grabbing the rim, and a good step toward throwing down a big ball. You might find that it’s much harder to dunk with a full-sized ball but timing and vertical leap is the key.

If you’re on the edge of dunking, you will notice how big a help palming a normal basketball will be. Don’t worry if your hands aren’t big enough. You can always go up holding the ball over your hand similar to how a waiter holds a plate of food. Do your best to work at it and make sure to stay focused. Don’t be surprised if you get painfully close dozens of times before your break through and finally get a successful one. Your first dunk might even be a little crooked and won’t be with force. But that doesn’t mean that it doesn’t count.

Dunking a basketball is a beautiful play that only a little fraction of the population can successfully perform. If you’re so close to getting that dunk, don’t give up. Work hard at it and keep your confidence high.

High Jumping In Volleyball

Volleyball is a dynamic, fast-paced sport that necessitates explosive jumping ability to support the player’s ability to spike harder and block better.If you’re planning to try out to a volleyball team today, you have to know what skills to possess in order to have an edge. Having a high jump is apparently one of those. Higher jump helps you greatly in volleyball. In fact, it has put several athletes at the top because of such skill.

An impressive jump made by three-time Olympic gold medalist Misty May-Treanor helped her to have a dangerous jump serve in college at Long Beach State. She honed her skills by entering the high jump in high school track and field, as well as picturing soaring skyward. Professional Cuban volleyball player Leonel Marshall has been made known for his outstanding 50-inch vertical jump. He played the position of an outside hitter volleyball team at the 2000 Olympics, which placed seventh.

Madison volleyball coach Wolfe saw the trajectory of Destinee Hooker, volleyball athlete to the international stage after coming from University of Texas. Her ability is unquestionable. She is 6-foot-4, has a 43-inch vertical jump, and can reach as high as 11-2 — more than a foot higher than the rim on a basketball goal — when she goes up to block.

There are two essential aspects of helping volleyball players jump higher: teaching them how to jump correctly and how to land properly for enhanced performance. If vertical jump training is not done properly, it can lead to common volleyball injuries like ACL tears and lower back problems that can be caused by flawed landing and jumping technique.

The good news is that you too can optimize your vertical leap following volleyball-specific training techniques. A good way to increase your vertical jump for volleyball is by giving focus on your footwork which gives the key to achieving altitude on the jump serve. It’s a serve seen more often at the college and Olympic level than in high school. If you look at it, it’s actually a challenging move but it’s something that can lead you to dominance in the sport especially if you completely develop your jumping ability. Here’s a four-step approach you can do alter your high forward toss:

  1. Step forward first with your right foot if your dominant hand is your right. Then shift with the left and accelerate with a right-left step.
  2. Your final right-left steps involve a quick plant of the right foot, rolling the foot forward from heel to toe.
  3. Jump onto the ball of the left foot, bend your knees and bring about your arms straight back. If you’re a leftie, follow the left-right-left-right foot pattern.
  4. Swing both of your arms forward as you move your weight to your left foot on the last step to switch your forward motion to vertical movement.

You can also use the four-step approach for hitting or attacking the ball which you also call as spiking. You must build momentum with each step to increase speed, which can be turned into a higher vertical jump. Remember “slow, faster, fastest,” when practicing your four-step approach. Add the last two steps called the “step close” to create explosion to your jump. In the same way, go slow at the start so you can judge the ball trajectory and modify your path to the net correspondingly. The key to a successful jump is a good rhythm.

When it comes to blocking, footwork is also essential. It’s more lateral which means it is parallel with the net compared to the forward momentum of the jump serve or attack. You can transpose to a position reflecting that of the opposing attacker, if you only have a few yards to cover, or move with a swift cross step to cover longer distances. If you’ve moved to your right to block, for instance, place your left foot, swing your arms behind your body, and lift up, timing your jump very vaguely after your opponent takes to the air. You can add a counter-movement for a higher jump. Do this by lowering your body into a squat as you fix your foot.

Here are some exercises that you can perform to further improve your vertical jump:

  1. Jump Box- you can make use of a jump box or even a high sidewalk or bench. Start off by standing in front of the object and jumping up with both feet, landing balanced on the surface. Make certain to give the best you got and as you master the height of your object, move on to something taller and see improvements in your vertical.
  2. Jump Shrug- get two weights between 10-25 lbs and hold them at each hand at your side. Stand with feet shoulder length apart. Jump up while shrugging with both shoulders and make certain to maintain a straight back. End by landing balanced with both feet still shoulder-length apart. Don’t forget to slide the inside of your arms down your thighs when you jump. Then bend your knees and jump powerfully up.
  3. Jump Rope- aside from being great for your vertical, it’s also a great cardio exercise as well. Take a jump rope and jump as fast as you can for 30 seconds. This will help enhance your heart rate and the size of your calf muscles.

Take note that technique is important to jumping higher. You will have a hard time gaining more than 2 to 3 inches in your jump height even with a methodical training regimen counting vertical and broad jumps, as well as other strength and plyometric exercises. Thus, make sure to refurbish your mechanics such as approach speed, arm swing and coordination of the foot plant. This way you will really see large gains in your vertical jump.

NBA’s Stephen Curry Shares How To Improve Shooting Skills

Ranked number 2 in league history in 2013, Stephen Curry set a single-record for three pointers made with 272. The 26-year-old all-star for Golden state is disputably the best shooter in the world of basketball.

And although he is already at the top of his game, he still believes that he can always do more to improve. In an interview with him, he says, “I’m just trying to hone my skills to a more precise and better level than they were last year when it comes to ball handling, seeing the floor, pick-and-roll situations, and shooting the basketball,” Curry says. “You can never really stop working.”

But what really makes Stephen Curry a star in his field? Is it his training routine? Perhaps, he is following some handy and effective vertical training tips? Or he is just really an extremely gifted shooter and ball handler? When Curry hits his shots, it’s primarily all about the basics. He follows a simplified guideline formulated by his father when he was still young. The guideline includes the acronym BEEF: balance, eyes, elbow, and follow-through.


The key is to keep your feet shoulder-width apart and square to the basket always. Place your dominant foot half the length of your shoe size in front of your other foot. Your feet should not be parallel and make sure you have a good bend in your knees.


Keep your eyes focused to the rim. Curry has trained himself to look at the prongs that the nets are hooked to. He quickly locks in one of the three prongs that are facing him and put the basketball right over it with good arc. Don’t make the backboard your focus as this is not your target.


Keep your shoulders square to the basket and keep your elbow parallel to the floor and in line with your knee. The secret is not to put your elbow too far out, hanging like a chicken wing when you’re shooting. A too far out elbow will only make the ball go in a different direction. Your elbow keeps the ball in the line of where you’re aiming, and it aids with your follow-through.


In every shot, you always have to follow through. It helps you shoot with a better arch and it helps you get a better rotation on the ball. And there are always cameras on you, so it helps you look good whether you make it or miss it.

Playing Football Game Like Lionel Messi

It’s no surprise you want to learn how to play football just like Lionel Messi. He is hands down one of the most exciting and best football player in the world. If you’ve watched one of his many games, you can see how he can dribble the ball like nobody else in the game. The ball seems to be trussed to his foot at all times and there’s always that havoc when he moves with the ball. He will even dribble across the top of the box or split between two defenders when it appeared like there was indefensible traffic or no room to move. You have to admit it, who better to try hard to pattern yourself after.

So how can you play like Messi? The truth is that there are no shortcuts or instant solutions other than practicing day in and day out. You will have to spend time with the ball, and a lot of it. You will need to do every effort whether that’s dribbling the ball in and around the cones or even learning how to increase vertical jump to make that perfect goal.

Essentially, you have to love the game if you want to play like Messi because that’s certainly how he became the player that he is now. You want to dribble the ball with each step of the foot when you are walking, jogging or sprinting with the ball. This will enable you to develop close control and can cut the ball away from defenders as necessary.

Messi’s game technique is keeping the ball close to him. He also has a number of gears he can move into, from slowly jogging along to dashing at defenders. He first moves slowly and then darts around them with a change of pace. Changing pace is one secret Messi uses in his game. First it’s slow, slow, slow and then moves into sudden burst moving past them with speed. Then he will cut the ball either to the inside or to the outside.

An exceptional thing about Messi is that he only dribbles when it’s on and he hardly ever loses the ball. He’s also not a player that hogs the ball. Instead, he is one who seems to get the most joy when he’s setting other players up. Just like all great players do, he shares the ball with his teammates and takes them along into the game.

Learning How To Do A Volleyball Spike

In the game of volleyball, knowing how to do a spike is an edge for any volleyball player. It’s a skill that will really bring your team dominance to the competition. Spiking is the action of jumping into the air and hitting the ball downwards into your opponent’s side of the court, which hopefully bring about a ‘kill’. There are different types of spikes or hitting techniques in volleyball. Examples are outside hit, middle hit, quick balls, backcourt spike and many more.

To carry out a spike, you will need to make an approach. This approach is done by jumping into the air with a good arm swing and then hitting the ball with force as you bring your arm back from the swing. It’s not an easy feat especially if you’re a novice but a lot of practice will eventually give you the skill to get all three actions to flow together easily and helps you build an effective spike. Patience and hard work are the keys to a successful spike.
How can you perform a spike? Here is a step-by-step breakdown of the action of a spike for a right-handed hitter that you can follow:
1. Begin with your left foot well back from your right foot.
2. Take your first step with your left foot. The goal of the first step is to develop speed and cover distance. Thus, you must make certain to make this first step powerful and strong.
3. The second step is with your right foot. Continue to develop speed and cover distance. You know you are doing it right when that step is taking you to the ball. You can alter the distance of this step to adjust for the position of the ball from the net.

4. If the ball is off the net and nearer to you, take a shorter second step or in opposition take a larger second step if the ball is farther away from you and nearer to the net.
5. Start swinging your arms back behind you as you take this step. This arm swing will help you get more inches in your jump. Timing is crucial when performing this.
6. The last step is done with your left foot and it should trail quickly after your second step. To maintain your maximum balance, keep both feet about shoulder width apart. Before your last step lands, continue to swing your arms back as far as you can and concurrently bend your knees to pull down your body in preparation for the jump.

An important thing that you should remember is that throughout the whole process, keep your head up and continue to track the trajectory of the set.

Cristiano Ronaldo’s Legendary Jump Enhanced With Correct Nutrition

Ronaldos vertcail JumpCristiano Ronaldo certainly put together some buzz in the world of sports when he made a perfect goal against his former club Manchester United in the 2013 Champions League last 16 tie.

This notable vertical jump technique has made him one of the top footballers in the world, displaying his evident optimum physical fitness. But aside from working on developing his upper body strength and increasing his leg muscle power, there’s also one essential factor that he has taken into consideration when training for vertical jump—nutrition.

Physical training is very important but it takes more than just doing the right type of workouts and exercises to see remarkable results in your jump height.

Chicken DinnerYou’ve also got to make sure that you are providing your body the right fuel so that it can meet the ultimatums of explosive energy you are putting on it.Nutrition has a big impact to Ronaldo’s exemplary vertical jump which is produced by his calves, knees, and thighs. He also produces power from his arms pushing through as he jumps, all sustained by the right kind of food. In order to get the right sustenance, you must first understand the fast-twitch muscle fiber energy requirements.

There are two different types of fibers in your muscles. They are the slow-twitch and fast-twitch. Slow-twitch muscle fibers contract slowly; subsequently they don’t generate explosive energy.

Conversely, fast-twitch muscles contract very rapidly. Their capability to produce explosive energy is due to the speed of contraction. Slow-twitch muscle fibers utilize fat, glycogen and oxygen for energy. They are very proficient and utilize little energy which makes them apt for endurance activities such as running. Fast-twitch muscle fibers primarily utilize glycogen for energy and do not depend on oxygen for energy but they use up a lot of energy and they get tired quickly.

Upon the breakdown of glycogen, it provides energy for fast-twitch muscle fibers which creates lactic acid as a byproduct. Are you familiar with the burning feeling you get after working out too hard? It’s due to the buildup of lactic acids in the muscle. It also causes the body to slow down so it can recover.

To avert muscle burnout from lactic acid buildup, make sure your body has sufficient glycogen stores for your fast-twitch muscle fibers during and even after jump training as the body continues to burn calories for about 8 hours after workout. Generally, you need to remember to get low-glycemic carbs and consume them about an hour prior to starting your workout and again after your workout. You will also need to stock up on proteins as your muscles are made up of protein. Your body will need about 0.9 grams of protein per kilogram of body weight. Examples of food rich in protein are hemp seeds, edamame, and 0% plain greek yogurt. Aside from protein consumption, you may also want to enhance your explosive abilities by taking in a broad spectrum of nutrients for your fast-twitch muscle fibers. Examples of such are vitamins D, C, E and B.

The role of nutrition in vertical jump training is undeniably essential. It just cannot simply be ignored. Its partnership with proper workout and training must be given attention. Proper eating habits will take you a long way. You can go as as far as Cristiano Ronaldo’s legendary jump.

Lebron James an impressive career

Lebron James Dunking with his impressive Vertical leapLebron James is an Ohio born American basketball player who, at the age of 20, was deemed the youngest NBA player ever to win the Rookie of the Year Award. He currently plays for the Cleveland Cavaliers.

James was a participating player for the United States’ 2004, 2008 and 2012 Olympic basketball team- winning two gold team medals and one bronze team medal- and was a key factor in the Miami Heat’s 2012 and 2013 NBA championship victories. Another impressive NBA record for James was his ability to score 20,000 points, which was unheard of for a player as young as he (28 years old).

James abandoned the Cavaliers to join the Miami Heat for the 2010-11 season, much to the dismay of his fans. James helped the Heat win their second consecutive national title before returning to the Cavaliers in July of 2014.

Aside from his career with the NBA, James has also been labeled as a humanitarian. In 2004, he established the Lebron James Family Foundation to help needy children and single-parent families. Although the foundation contains many programs, it is most noted for the building of playgrounds in economically disadvantaged areas.

James has been considered a top NBA player for some time now, and with good reason. Although varying factors have contributed to his past successes, he has certain special characteristics that have caused him to excel to the top of the list of current NBA favorites. A few most worthy of mention are:

  1. He is in his prime: Right now, it appears that James is at the peak of his career. With an average of 27.1 points per game for the 2013-14 season, James is a formidable foe. He fares well against his defenses, is lethal when need be, and appears to be quite unstoppable.
  2. He is a huge team player: Abandoning the Cleveland Cavaliers was the source of outrage as it seemed this was done only for personal gain. Technically, it was. However, looking at him today, it is obvious he made the right choice. It appears that now James is a much better team player and is less concerned with his individual status. During his time with the Miami Heat, it was obvious James was concerned only with personal gain and performance, proven by a rough patch between him, Chris Bosh and Dwayne Wade. However, James then took on an entirely new perspective and started utilizing his teammates to bring them all to victory. He returned to the Cavaliers with this new attitude, and is highly valued for his “for-the-team” way of thinking.
  3. He is unstoppable: To date, no one has been able to contest James, making him virtually unstoppable. Game after game, he continuously shuts down defensive efforts. He uses his skill and size to defeat anyone’s chance of challenging his shot. With this type of efficiency, he has been considered to be nearly invincible.
  4. James is currently the reigning king of air time. Whereas the NBA average of a vertical leap is in the high 20’s (inches), James is able to propel his 6- foot 8-inch, 250 pound frame into the air easily, clearing an impressive 40 inches.


Yes, it seems that for now, James has it all. Several years down the road, another player may rise to fame and overshadow James. But that is the beauty of basketball. It is ever-changing and you never know what you’ll get.

Cristiano Ronaldos amazing vertical jump in Manchester

Cristiano Ronaldo has established himself as one of the top footballers in the world with an impressive vertical jump technique. He has accomplished this not only thanks to his superior ability, but through his consummate dedication to achieving peak performance through optimum physical fitness. This conditioning allows him to get the edge on his opponents. He has extra strength, an extra yard of pace and, when it comes to challenging aerially, he is able to get extra height on his jump. Ronaldo’s ability in the air is sensational and this was highlighted perfectly by his goal against his former club Manchester United in the 2013 Champions League last 16 tie.

Ronaldo’s headed goal against Manchester United was extraordinary. From an almost standing start he is able to rise high above Patrice Evra to get on the end of Di Maria’s cross. His neck muscles allow him to generate tremendous power despite there not being a great deal of pace on the cross. If you watch the goal closely you will see that there is very little hip-movement from Ronaldo. All the height from his jump is generated by his calves, knees and thighs, but perhaps the most important aspect is the power he generates from his arms pushing through as he jumps.

Normally when players are jumping for the ball, they will try to generate height by bending their knees and pushing through from the hips. Ronaldo doesn’t do this. Neither does he rely on momentum built up from a sprint. He takes maybe two or three strides to get into position before attacking the ball from a static position, but it is his upper body strength which allows him reach the heights he does. There are very few players in the world who are able to do this. It is important as well to look at the position of his lower legs when he jumps. His feet end up at a ninety degree angle from his knees and this too plays a part in being able to generate the height he does as it raises his centre of gravity. So how has Ronaldo perfected this technique? How can we train to become as aerially effective as Ronaldo?

Ronaldos sick jump in manchester

First of all it is important to develop strength in the upper body and the shoulders in particular. It is essential you have a good level of fitness and are familiar with weight training techniques before undertaking any exercise involving weights. Please ensure you have someone spotting you at all times. Bench pressing will increase the strength around the chest and upper arms, while using barbells to perform an upright military press will increase the power you are able to generate in the shoulders. When you are able to do this comfortably you can then move on to a Barbell Push Press. This is achieved by starting with your knees bent and a barbell held at chest height. Raise the barbell until your arms are straight and push through by straightening your knees.

This will not only strengthen your shoulders, but give you more powerful thighs. Another great technique for increasing the power in your legs is plyometric jumping. Simply stand on a raised platform of around one foot in height. Step off the platform and when both feet hit the ground immediately push off the ground into a jump. This will increase the elasticity of your hamstrings and strengthen your calf muscles. Gradually increase the platform height to a maximum of two feet. This is a great exercise for increasing your jump height and is very popular with athletes in the NBA.

It is possible to increase your aerial ability by developing your upper body strength combined with increasing the power in your leg muscles, but the technique is most important. Always remember to push through with your arms and raise the lower legs so they are at a ninety degree angle from the knees. With the correct dedication and technique you will soon fancy yourself in an aerial tussle against Ronaldo. Now you just have to work on your heading ability!

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