Give yourself enough distance before you take off. DUNK TIP # 1: Improving Your Maximal Controlled Velocity (MCV) Maximum controlled velocity (MCV) relates to the maximum speed that you can run while DUNK TIP # 2: Optimizing The Penultimate Step. WebWe want to use all the momentum that we have to EXPLODE UP towards the rim. Let us know in the comments below! Just look at this video and tell me dunks arent the best. Even on one handed dunks you can still rip the ball up with two hands at take off. Click the link below to start jumping higher today!https://www.thelostbreed.com/collections/frontpage/products/flight-schoolJump Programs: https://www.thelostbreed.com/collections/frontpageThe Lost Breed Apparel: http://www.thelostbreed.comSubscribe: https://www.youtube.com/thelostbreedtlbBeats By:The Passion HiFI www.thepassionhifi.com Mike Medeiros https://soundcloud.com/shinzouistheworld and the dunk became an attraction in itself. Whether you want to add power to your swing, speed on the basepaths or explosiveness in the outfield, youll need to start with lower body and core workouts designed specifically for baseball players. Home Learn & Improve How to Dunk a Basketball. Im surprised my body didnt fall apart. Mark the area where you want to jump from on the ground. WebOne exercise that you can do to perfect this dunk is jumping at the rim to grab it. At STACK, youll not only get football-specific conditioning workouts, youll also find strength and power workouts from pros. A quality jump program such as Vert Shock will help build the strength power and explosiveness required to add somewhere between 8-20 inches to your jump over a few months. Then try a football or mini basketball and gradually increase the size of the object in your hands until you are able to dunk a full-sized basketball. This is a light day that stimulates recovery and improves form. One of the first documented dunks happened in 1936, at Madison Square Garden by Joe Fortenberry. In some situations, athletes gain an edge with prescribed use of safe supplements. Powerful arm swings can add 5-20% to an thletes dunk height. Single-Leg Ankle Bounds 310 Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally. Make some sort of mark on the surface that you are attempting to dunk from as to where you should be jumping. See all of our vertical jump for basketball articles. Check out more workouts and drills in our soccer training video gallery. Step 4: Stuff the Basketball Through the Net. Through STACK, youll find the explosive workouts, conditioning and full-body strength training you need to get bigger, faster and stronger on the lacrosse field. Jacob Hiller teaches how to perfect the penultimate step in his super popular Jump Manual. For more lacrosse training, nutrition and gear advice from the nations top coaches and players, see our lacrosse training videos. Soon you will be ready to include the ball. This is a great way to get up a huge volume of max jumps while reducing the impact upon landing. But the results are worth it. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. The penultimate step is simply the second to last step before you take off to dunk. The athletic recruiting process is a lot like dating, with college coaches/scouts and high-school student-athletes sizing each other up and searching for the right match. Dribble towards the basket at a good pace. Repeat the same workout performed earlier in the week, only with sets of two reps. Caution: before you attempt this, you should strength train for at least three months and be able to squat one to one-and-a-half times your body weight. Powerful arm swings can add anywhere between 5-20% to an athletes dunk height. Join. Even on one handed dunks you can still rip the ball up with two hands at take off. How to Jump Higher The Ultimate Training Guide To A Higher Vertical Jump. Bilateral Ankle Bounds 230 To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. This will minimize your risk of injury. Learn best practices from athletes who have achieved success and the experts who have helped them. Develop first-step quickness, serve with power and add inches to your vertical with volleyball training from some of todays top coaches. This part is important: Find a coach or trainer who can teach you how to perform these exercises correctly. Yes, I know a dunk gets a team the same two points that a layup gets you but a dunk is worth more than just the two points that it is worth. Obviously a 2 foot jump (power jump) will allow you to lower you center of gravity more than a single foot jump (speed jump), but in either method the penultimate step plays a huge role in potential vertical output. Our team strive to continue to provide our valued readers with the best vertical jump related information, honest and comprehensive jump program reviews plus access to market leading jump training resources. Did You Know? Even if you can dunk something smaller, like a tennis ball, you have to show all of your friends. If you want to become a better dunker you must train hard and with consistent effort. The following 3 dunk tips will hopefully help you get the most out of your dunk sessions. Proper nutrition provides athletes with the energy, nutrients and hydration they need to progress in their training and perform optimally. Back Squat Work up to a 6 RM Training refers to the workouts, exercises and drills they perform outside of organized practices to improve their Strength, Speed, Conditioning and Flexibility, as well to rehab and prevent injury. Stop when maximum jump height starts to diminish. ALWAYS CONSULT A PHYSICIAN BEFORE STARTING ANY NEW VERTICAL JUMP TRAINING. The second day is strength retention and unilateral (single-leg) jumping. If you want to become a better football player, regardless of your position, youll need to develop a high level of conditioning. Some people can dunk from a standing position. Until you can squat one and a half times your bodyweight, using fancy methods like shock training or high-level plyometrics to increase your force output will lack effectiveness. Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. Approach the run up like a normal long jump but on take-off try to get max height, not length. Dunk Tips That You Can Start To Apply Today! The modern idea of plyometrics, in both philosophy and exercise selection, is different from the original concept, which was brought to America by Yuri Verkhoshansky. After logging in you can close it and return to this page. The Ultimate Vert Shock Review 2021 Does Vert Shock Really Work? If you arent close to dunking, simply practice your vertical jump from a running start. WebHow to do it: Start by standing with your feet shoulder-width apart and your toes pointing forward. How to Dunk a BAsketball: The Plyometric Plan. Dunk Tips That You Can Start To Apply Today! When I was in high school, I was relatively scrawny, but I had decent hops because I regularly implemented plyometrics in my workouts. To develop ankle strength and stability, point your toes to the sky and perform Ankle Bounces with a slight knee bend. This means that when you buy certain products from some of the sites which we link to VerticalJumpWorld.com receives a commission. Step 4 Catch the ball and go directly back down into another squat. Become a better soccer player through the conditioning workouts, speed training and foot drills on STACK.com. But that doesnt mean you wont be able to see some immediate results like jumping up and touching the rim with your fingers. Another critical feature of this drill is that it removes most of the countermovement from the equation when training to jump. Use the net to gauge overall jump height. What is Darius Garlands Height, Weight, and Wingspan? Focusing on your arms during dunking can feel awkward at first. Are you trying to fly high, throw it down and impress scouts? The Key to Dunking a Basketball: The Vertical Leap. Join. 18. r/Basketball. The arms should work synergistically with the rest of the body during the jump movement. The best movement for producing force for the vertical jump is a properly executed Squat. Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. Next you will push your entire body up, as you would when doing the medicine ball burpee that we described in exercise routine 1 above. Vince then pushes his feet "through the floor" as he begins to extend at the ankle, knee and hip joints. Learning how to dunk a basketball requires significant time and effort. The one thing I never was able to do, at least not on a regulation hoop, was dunk a basketball. Avoid the trap of overtraining. Know in your mind that YOU CAN jump high enough, and recruit all your muscle fibers. NBA Stars Off-Court Business Earnings Revealed, Medicine-Ball Moves to Boost Athletic Performance for Basketball, Basketball Hydration Pre, During, and Post-Competition, Fun Basketball Drills That Improve Court Skills, The New Procedure Thats Revolutionizing ACL Surgery and Recovery, The Responsibilities of Parents in College Athletics Recruiting. Train for wrestling with workouts that provide the explosive strength and power you need to take down an opponent. August 30, 2017 inVertical Jump For Basketball. We also went deep into ways to measure your vertical leap as well so that you can calculate the distance you have to cover, through training, in order to reach the height necessary for you to dunk. Step 2: Mark Your Dunk Take-Off Position. This website uses cookies and third party services. Dribble towards the basket at a good pace. Photo:Wikimedia Commons, Copyright 2023 STACK Powered by Stack Sports. In addition to following a healthy diet, athletes must pay particular attention to gaining muscle and losing fat, which together improve athletic performance. If you have read our ultimate guide to jumping higher and our how to dunk posts you would have noticed that jumping higher is both an art and science. It is best suited for the off-season, when your legs have had a chance to recover. You can also generate a significant number of inches of vertical jump height by optimizing jumping technique. Check out more workouts and drills in our soccer training video gallery. To jump high, you should be able to jump high. An effective arm swing should seamlessly transfer energy down and up through the kinetic chain with no loss of momentum and potential energy storage. Become a better soccer player through the conditioning workouts, speed training and foot drills on STACK.com. Required fields are marked *. Take note of the extended final step, with slight dorsi flexion of the ankle joint before impact. STACK has the volleyball drills and workouts you need to take your game to the next level. In the 40s many players, probably the ones who couldnt pull off a dunk, thought of the shot as an affront and showboating. Dont wear yourself out in these sessions though. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. WebTop 4 Exercises To Jump Higher, Get More Explosive and Dunk A Basketball! Perfect shooting form to make your shooting skills better. Whether you want to become a stronger skater, develop your stick-handling skills, buy better gear or eat healthier, youll find everything you need at STACK.com. These guys have perfected the art of dunking. The three suggestions above are very accurate and will lead to an improvement in the height of your vertical jump. As a person who played basketball through college, I was fairly proud of my playing career and fulfilled a lot of the goals I set for myself. Maximize your sports performance with advice from todays top coaches and elite athletes. These guys have perfected the art of dunking. However, performing hundreds of jumping repetitions on a daily basis five times a week placed an unsafe amount of stress on my neuromuscular system. 244. For even more softball training, check out softball video library. Research shows that to significantly improve sports performance, overall athleticism and physical ability, athletes must complete training sessions in addition to playing their sport. Chances are you will not be dunking a basketball on your first attempt. How To Train To Dunk: Step 1- Develop Stability, Muscle Activation and Core Control How To Train To Dunk: Step 2- Develop Jump Specific Strength How To Train To Dunk: Step 3- Optimize Dunk Specific Jump Technique How To Alley Oop: The Easiest Way To Learn How To Dunk? 18. r/Basketball. In your next dunk session try to improve the transition time and power output expressed during the penultimate step. Through STACK, youll find the explosive workouts, conditioning and full-body strength training you need to get bigger, faster and stronger on the lacrosse field. Well-rounded programs also include Sports Psychology training. Who is your favorite all-time dunker? Vertical Jump World is the #1 online vertical jump training hub. These exercises are great for gaining strength and muscle mass. 12 days ago. Another exercise is doing max jumps. Take a dunk attempt and have 30s-1min rest in between dunks to allow for optimal recovery. When looking for exercises to improve your dunking ability, remember not to go too fast, too soon. Latest sports news, for all pro sports, college sports, high school sports, and more. The Dunk Workout 1- Drill Name: Barbell Explosions Similar Drills: Back Squat Drill Goal: The goal of this drill is to increase the explosive power in your lower limbs, which is the key ingredient when leaping higher. Unlike learning how to throw a bounce pass or dribble between your legs, dunking requires athleticism, making it impossible for everyone to do. In order to dunk you simply must master the lead in step, otherwise known as the penultimate step. Leap from the ground to slam the ball once you are one meter from the basket. Throwing down a dunk on the competition is one of the greatest feelings available to athletes. Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. With content ranging from Abby Wambachs workout to the latest gear reviews to Real Salt Lakes speed training, theres something here for soccer players of all levels. On the descent, recoil your forefeet forcefully into the ground. The following dunking tips will help you add a few inches to current dunk jump height. However with a little practice a fierce arm swing will become second nature. Chances are the most exciting play in this scenario is a rim-rocking dunk that brings the entire crowd to their feet while simultaneously crushing the spirit of the opposing team and their fans. The next week, go for 145 pounds, and so on. Get down to the hoops regularly and try to throw down with max effort as often as possible. Some people can dunk from a standing position. Well, get to work! Also, check out our channel to find more videos on how to increase your vertical and how to become and elite athlete!CHECK OUT OUR 8-WEEK JUMP PROGRAM \"FLIGHT SCHOOL\"!! Step 5 Repeat. But the sheer joy and excitement that the dunk brought fans and players alike won out (thank goodness!) Since then, the dunk has evolved into one of the most exciting plays in sports. The name dunk came from an article written about Fortenberrys feat in the New York Times as they wrote that the shot looked much like a cafeteria customer dunking a roll in coffee. It was initially called a dunk shot before famed Los Angeles Lakers announcer Chick Hearn started calling it a slam dunk during Lakers broadcasts. Exaggerate the last step. A lot of popular methods are mutations of high-level training programs. The process requires participants to understand and observe NCAA rules and regulations, conduct thorough research, schedule home and campus visits, network and communicate appropriately, and, for most student-athletes, engage in self-marketing. Once you have enough height on your vertical jump, take the ball and slam it through the hoop! Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. I mentioned earlier that I have never dunked on a regulation-sized basketball hoop, which is ten feet tall, but that doesnt mean I have never dunked. Step 2 Squat as deep as you can, keeping your back straight and staying on balance. Hold a medicine ball over your head. Day One Your goal should be to ensure that you lower your center of gravity effectively in the step prior to taking off for a dunk in order to store and release energy generated from the sprint lead up into the vertical explosion. The Hip Flexors Not Play A Role In Vertical Jumping But Also General Health & Wellness >>> Learn More Here. As the ball is thrown, follow through with your arms and legs. Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. {"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}, __CONFIG_colors_palette__{"active_palette":0,"config":{"colors":{"f3080":{"name":"Main Accent","parent":-1},"f2bba":{"name":"Main Light 10","parent":"f3080"},"trewq":{"name":"Main Light 30","parent":"f3080"},"poiuy":{"name":"Main Light 80","parent":"f3080"},"f83d7":{"name":"Main Light 80","parent":"f3080"},"frty6":{"name":"Main Light 45","parent":"f3080"},"flktr":{"name":"Main Light 80","parent":"f3080"}},"gradients":[]},"palettes":[{"name":"Default","value":{"colors":{"f3080":{"val":"rgba(23, 23, 22, 0.7)"},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"l":0.09,"s":0.02}}},"gradients":[]},"original":{"colors":{"f3080":{"val":"rgb(23, 23, 22)","hsl":{"h":60,"s":0.02,"l":0.09}},"f2bba":{"val":"rgba(23, 23, 22, 0.5)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.5}},"trewq":{"val":"rgba(23, 23, 22, 0.7)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.7}},"poiuy":{"val":"rgba(23, 23, 22, 0.35)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.35}},"f83d7":{"val":"rgba(23, 23, 22, 0.4)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.4}},"frty6":{"val":"rgba(23, 23, 22, 0.2)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.2}},"flktr":{"val":"rgba(23, 23, 22, 0.8)","hsl_parent_dependency":{"h":60,"s":0.02,"l":0.09,"a":0.8}}},"gradients":[]}}]}__CONFIG_colors_palette__, Dunk Training Guide: The 3 Best Exercises To Dunk, Throwing down a dunk on the competition is one of the greatest feelings, DUNK TIP # 1: Improving Your Maximal Controlled Velocity (MCV), Most baller's undertake many ground contacts every week so it is important to reduce impact whenever possible. Take your game to the next level with softball drills and workouts at STACK.com. Imagine you are watching a basketball game and a player has a wide-open breakaway. A standing vertical jump is often used for testing purposes however requires much less complexity than in game specific vertical jumps such as dunking. J Erving completed his famous foul-line dunk that was then duplicated by Michael Jordan. ( Note: Vert Shock is one of the best programs to teach dunk specific technique and jump approach). Whether you want to become a better infielder, develop your bunt technique or increase pitching power, youll find videos, articles and interviews with some of the games top minds to help you become a better player. (See also Start Dunking With This 2-Day Program.). 244. WebPerfect shooting form to make your shooting skills better. Stop when maximum jump height starts to diminish. The upper body plays a large role in the ability to dunk a basketball. 5 Things Every Parent Should Know Before Their Child Joins a Sport. Jumping into these methods from the get-go is not the way to go. The second day, two reps at 140 pounds and so on. This starts with ankles and calf muscles that can stay strong and stiff, because if the ankles cant hold strong, effective force transfer diminishes. That will pave the way for tremendous gains in the futureplus, it flat-out works. You want to jump and take off towards the rim, grab it and safely jump down, then repeat. After checking out the baseball workouts on STACK.com, browse through the articles and videos below for drills, advice, and motivation from some of the nations top coaches, college baseball programs, and elite athletes. Build your football workout today! Whether you want to become a better infielder, develop your bunt technique or increase pitching power, youll find videos, articles and interviews with some of the games top minds to help you become a better player. Jan Phiang Dae shared this video from Saturday evening's storms that sent a basketball hoop across the driveway. This was also where Julius Dr. Sports performance training is the physical and mental process of working toward specific athletic, performance or fitness goals through a regimented program. Maximum controlled velocity (MCV) relates to the maximum speed that you can run while maintaining control of your muscular movements. WebWe want to use all the momentum that we have to EXPLODE UP towards the rim. Twenty minutes of plyometric training, including broad jumps, one-foot jumps, box jumps, depth jumps (jumping off a bench, and immediately springing off the floor), and full squat jumps. Follow us at www.facebook.com/showupfitness to see more exercises and get helpful dieting tips. If you want to become a better football player, regardless of your position, youll need to develop a high level of conditioning. This website uses cookies and third party services. Deep Knee Bend With Jump Perform a deep knee bend until your bottom almost touches the ground. Squats teach the body how to drive force vertically, trumping leg extensions and other isolation exercises. Combine these dunk tips with one of the many proven and effective vertical jump programs and you too can rise up like the pros. Check out hockey drills and workouts from goaltender Jean-Sebastien Giguere, defenseman Duncan Keith, the University of Michigan hockey team and others. Use both of your arms to lean on a basketball (instead of a medicine ball). Perform this workout routine three times a week and youll be dunking a basketball in no time. Alternate legs for each repetition. As you can see, dunking is not impossible, but depending on your vertical leap and athleticism, it can take loads of training. Use the net to gauge overall jump height. Sets/Reps: 410 each leg. Instead of diving into Drop Jumps, Depth Jumps and other shock training methods, the best starting point is simply to practice dunking. Step 2 Squat as deep as you can, keeping your back straight and staying on balance. To power workouts and games, and to ensure a strong recovery, elite athletes take care to eat properly and to hydrate before, during and after workouts and competitions. The Key to Dunking a Basketball: The Vertical Leap Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. Check out STACKs workouts and drills tailored specifically for hockey players. WebOne exercise that you can do to perfect this dunk is jumping at the rim to grab it. !-Our 8-Week program is designed to improve your overall athleticism, and help increase your vertical. So you still want to dunk? Dont wear yourself out in these sessions though. Oovvuu. One of the best ways to learn exactly what an effective penultimate step looks like is to watch the pros in action.Here is a terrific example from one of the greatest dunkers of all time, Vince Carter. If you want to learn how to increase your vertical jumpyou must master your jump approach. Keeping your core and hips engaged, explosively throw the ball with as much power as possible. To jump high, you should be able to jump high. They must be a MAX EFFORT workout, not a cardio workout. Step 2: Mark Your Dunk Take-Off Position. Pick up the ball from your dribble about 10 feet out. Once you have completed that, take a tennis ball and try dunking it. The higher you jump, the easier it is for you to dunk which helps you to learn different dunks if you are confident in your vertical abilities and are bored with the traditional one or two-handed flush. In a sports training context, force is essentially synonymous with strength. Take a dunk attempt and have 30s-1min rest in between to allow for optimal recovery. How To Dunk Off One Foot How To Dunk Off Two Feet Once youve built up your conditioning, check out some of our advanced volleyball drills and mental techniques. As a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game. In addition to off-season lacrosse workouts, youll find plenty of on-the-field drill for all lacrosse positions. The second half of the vertical jump equation is learning how to apply force quickly. Use both of your arms to lean on a basketball (instead of a medicine ball). Learn how elite athletes supercharge their performance by following scientifically-supported nutrition strategies. Maximize your performance with workouts, drills and advice from coaches and athletes from some of the top college wrestling programs in the nation in our wrestling training video library. Mark the area where you want to jump from on the ground. As the ball is thrown, follow through with your arms and legs. On the first day, warm up with one medium-to-difficult set of six reps. Say, for instance, you tap out at 135 pounds. This will help you practice using your arms for momentum, as well as help your form. Next you will push your entire body up, as you would when doing the medicine ball burpee that we described in exercise routine 1 above. These exercises are great for gaining strength and muscle mass. Learn best practices from athletes who have achieved success and the experts who have helped them. All rights reserved. The first half of the jumping equation is producing force. If you watched the video you would have noticed that the transition from the lead up run to take off is almost seamless. 12 days ago. Whether you want to add power to your swing, speed on the basepaths or explosiveness in the outfield, youll need to start with lower body and core workouts designed specifically for baseball players. Unfortunately, many programs promise results without considering safety, meaning kids can fall victim to the same trap. Deep Knee Bend With Jump Perform a deep knee bend until your bottom almost touches the ground. WebHow to do it: Start by standing with your feet shoulder-width apart and your toes pointing forward. THIS WEBSITE HAS BEEN CREATED FOR INFORMATIONAL AND ENTERTAINMENT PURPOSES ONLY AND IS NOT A SUBSTITUTE FOR MEDICAL ADVICE. If you want to more be sure to check out all of our vertical jump training articles. Step 1 Stand with medicine ball held at chest height and feet shoulder width apart. When in doubt, start simple. The first day is strength development and bilateral (two-legged) jumping. Lets take a look at the steps in the dunking process: Some people are fortunate enough to be able to dunk from a stationary position, and you may be able to work your way up to that, but most people need a running start to build momentum before jumping to dunk. How To Dunk Off One Foot How To Dunk Off Two Feet In addition to STACKs wrestling workouts, we also provide plenty of nutrition advice to help wrestlers make and maintain weight throughout their training. Perform this workout routine three times a week and youll be dunking a basketball in no time. Increase Gradually. This article will take a look at the history behind the dunk, go into some ways in which you can learn to dunk a basketball and some steps you can take towards ensuring you reach your goal of dunking. Below is a powerful but safe jumping program that can help you potentially gain three to four inches on your vertical in a month. The shot was even banned in college basketball from 1967 to 1976 as a way to even the playing field. From Michael Jordans famous leaner to Vince Carters performance in the 2000 NBA Slam Dunk Contest, elite athletes have perfected the art of dunking a basketball. You want to jump and take off towards the rim, grab it and safely jump down, then repeat. These forces will then be stored and transferred vertically as you rip your arms up explosively in the direction of the hoop. Dunking takes time. For even more softball training, check out softball video library. If you arent close to dunking, simply practice your vertical jump from a running start. Perform this workout routine three times a week and youll be dunking a basketball in no time. Youll find the basketball workouts and drills youre looking for to take your game to the next level. Latest sports news, for all pro sports, college sports, high school sports, and more. Take your game to the next level with softball drills and workouts at STACK.com. Perform these exercises 2-3 times per week to achieve maximum results. Feature Photo Credit: C-Town Throw Down, by Erik Drost, licensed under CC BY 2.0 (modified from original). How To Dunk A Basketball Step 1: Build Your Dunk Approach Speed/Momentum.

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