Can anyone who is able to dunk a basketball on 10 feet tell me some tips on how to elevate higher.?

March 9th, 2010

I’m 15 and I’m 6 feet tall. I can grab rim easily. I can finger roll the basketball. I can jump up with the ball in my hand and grab the rim but it’s not a real dunk. But when I do jump high it hurts the back of my heel so bad. I limp afterwards. I need to know how to jump just a little higher so that I can elevate over the rim.

It’s usually not a technique problem, that’s intuitive, you’re just not strong enough. Do some squats, leg extensions and calf raises a couple times per week. In between do plyometrics. Also, when doing plyometrics you should correct you landing. You should not be landing on your heel, or even flat footed, you should be landing on the ball of your foot. If your heel hurts from the jumping (for example, if it hurts when all you’re doing is jumping into a pool) then you may have an injury, you should get an x-ray.

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4 Responses to “Can anyone who is able to dunk a basketball on 10 feet tell me some tips on how to elevate higher.?”

  1. Comment by AO
    March 10th, 2010

    do cav raises….u stand toes on edge of curb let urself hang and lift urself wit tip of ur toes gets ur boost up quick
    References :

  2. Comment by tweety
    March 10th, 2010

    Before you do anything else, you need to find out why your heel is hurting so much just from jumping…it’s not supposed to do that. It might be a matter of not stretching properly, but if it hurts when you try to dunk, you’re doing something wrong. Get the heel checked out before you blow something out down there.

    There’s no law that says you have to be able to dunk by the time you’re 15. Give it time. But get the heel checked out. It may be something simple like improperly fitting shoes, but there’s no sense in taking any chances.
    References :

  3. Comment by Colin W
    March 10th, 2010

    Yeah calf raises are the way to go. You could try some one legged squats as well. As for the heel thing, try not to land on it? lol
    But seriously make sure your playing in proper basketball shoes and that should help.
    Anyways, do as many one footed calf raises as you can then switch to the other leg and do like three sets of these. Trust me it works.
    References :

  4. Comment by Duke O
    March 10th, 2010

    It’s usually not a technique problem, that’s intuitive, you’re just not strong enough. Do some squats, leg extensions and calf raises a couple times per week. In between do plyometrics. Also, when doing plyometrics you should correct you landing. You should not be landing on your heel, or even flat footed, you should be landing on the ball of your foot. If your heel hurts from the jumping (for example, if it hurts when all you’re doing is jumping into a pool) then you may have an injury, you should get an x-ray.
    References :