Making a dunk in volleyball means hitting the ball hard towards the opponent's court over the net. You will wait for the setter to lift the ball near the net, jump and execute the stroke. If the ball hits the court before the opposing team can receive it, your team will score a point. After learning the basics of the dunk, try alternate runs and train to increase power.
Steps
Part 1 of 3: Basics of the Dunk
Step 1. Get into position
Volleyball rules state that in order to hit the ball over the net, you must be a front row player. The most effective dunks are those performed from the right or left side of the court at a downward angle. Whichever side you are trying to dunk from, get behind the second line, the one that is three meters from the net.
- If you have long legs or are able to take long strides, stand further back.
- If you are right handed, you will probably be able to hit harder by taking a run from the left side of the court, and vice versa if you are left handed. If you are tall or can jump a lot, try starting near the center of the pitch.
Step 2. Observe the setter
The setter will lift the ball in your direction, with a parable so that it falls close to the net, to make it easier to hit. You will need to start the run after the setter has lifted the ball.
- When practicing dunking, be sure to get help from a skilled setter. The ball should rise and fall in a soft parabola close to the net, reaching the perfect position for your dunk.
- When you train with the team, you can signal to your teammates that you will crush. Many teams have coded signs to indicate which sides of the pitch the attack will come from, so use them.
Step 3. Get into the correct position
Face the ball and bend your knees so you are ready to move. If you are right, you should keep your left foot behind your right. Vice versa if you are left handed.
Step 4. Take the first step towards the ball
Take a strong first step with your left foot in the direction of the ball. If you are left handed, use the opposite foot.
Step 5. Take a powerful second step
Step with your right foot to increase speed (if you are left handed, use your left foot). At the same time, bring your arms behind you to prepare for the strike. The distance of the second step will vary according to the position of the ball. If the ball is close, take a short step; if it is further away, lengthen the stride.
Step 6. Take one last step to align your feet
Take another step with your left foot (or right if you are left handed) and finish with your feet shoulder-width apart and your knees bent. You should have your arms behind your body.
- The swing of the arms is essential for jumping higher. Swinging your arms at the right moment will give you more upward thrust. Practice finding the perfect timing.
- Make sure your feet are shoulder-width apart so you don't lose your balance.
- Keep your head up to watch the ball come down towards you.
Step 7. Jump when the ball drops to your position
After the final run-up step, your body should be at a 30 ° angle from the net, with your right shoulder furthest from the net. Jump with full force upwards and at the same time bring your arms forward for more thrust. The more you jump, the more powerful your dunk will be.
Step 8. Bring your hand back to strike
When you reach the highest point of the jump, your arms should be above your head. Bring your right (or left, if you are left handed) elbow back and bend it to a 90 degree angle. The hand should now be level with the head.
Step 9. Hit the ball with the center of your hand
Keep your hand open with your fingers together. Rotate your arm from your shoulder and whip your forearm forward to bring your hand quickly towards the ball and hit it. Snap your wrist down to rotate forward and send the ball to the opposing team's court.
- Try hitting the ball at the highest point of the jump to give more power to the dunk.
- Lower your arm through the ball and beside your body. This ensures that you do not lose inertia during the stroke.
- Touching the network is prohibited. Bring your arms back towards your body after the dunk to avoid a foul.
- Be careful not to hold the ball even for a second, or you would commit an infraction.
Step 10. Bend your knees as you land from the jump
This will help you regain your balance and avoid ankle injuries. Make sure you don't fall into the net when you land.
Step 11. Get back into position
If the opposing team manages to defend your attack, you will need to be ready to resume play. Step away from the net and assume the starting position. Always keep your eyes on the ball.
Part 2 of 3: Increase Your Power
Step 1. Practice footwork without the ball
When learning how to dunk, it is important to work on footwork. Practice enough to be able to take a run even in your sleep. Remember to start from behind the second line and move towards the imaginary ball. Focus on mastering a fast and powerful run-up.
Step 2. Practice hitting the ball as hard as you can
Grab a ball and practice hitting it against the wall, again and again. Throw it into the air or lift the ball on your own, then practice loading your arm and crushing. Remember to snap your forearm forward by bending your elbow and twisting it towards the ball. The faster you can make this movement, the more powerful your dunks will be.
- Practicing alone is useful, but it is even more useful to do it with a partner who can lift the ball to allow you to work on all phases of the dunk, run, jump and movement of the arm.
- Concentrate on getting solid contact with the ball, the click of the wrist, and the final part of the movement.
Step 3. Increase the height of your jumps
The height of the jump depends on the whole run, and not just on the final step. Make sure you run towards the ball with force to give power to your movement. Bring your arms back quickly as you bend your knees. When you jump, your whole body should move as you push up to reach the best position for a dunk.
- Practice jumping as high as possible and always hitting the ball at the highest point of the jump.
- Try training with the help of a machine that holds the ball high, forcing you to jump and hit at the top of the jump to dunk.
Step 4. Improve your timing
Knowing exactly when to hit the ball can greatly improve the power of your dunks. You should take a run to be able to hit the ball in the best place, which is where you can hit it directly downwards when you are at the highest point of the jump. Timing is one of the skills to be mastered; only with a lot of practice will you be able to get the most out of your dunks.
- To work on timing, it will be helpful to practice with a good setter. Work with someone who is able to lift the ball high and in the correct position to allow you to hit it at the highest point of the jump.
- Keep your eyes on the ball as you take a run. If you hit the ball with your fingers or the bottom of your palm, your timing is not perfect.
Step 5. Always follow the movement
The final part of the movement is very important for a powerful dunk, because if you neglect this phase, you will be forced to stop the inertia of the hand before it has a chance to hit the ball at maximum speed. The secret is to continue the movement without touching the net. Bend your elbow during this step so that you can keep your arm close to your body and not touch the net.
Step 6. Do some strength training
Professional volleyball players perform specific exercises to strengthen calves, abdominals and rotator cuff muscles to be able to jump higher. Work with your trainer to create a training program that helps you jump higher. Here are some exercises you can try:
- Do push-ups. You can start with your hands on the ground or on a training ball, which helps improve shoulder stability. Do three sets of 15 pushups, increasing the reps as you get stronger.
- Do an overhead two-handed dunk. Use a medicine ball. Stand with your feet shoulder-width apart, use both hands to bring the ball over your head, then press it to the ground. This exercise works the shoulder and arm muscles.
Part 3 of 3: Perform the Arm Movement
Step 1. Work on the corner of the dunk
A dunk is more powerful and effective if you hit the ball from a straight angle to the ground. You should get the ball to touch the ground as quickly as possible so that you don't give your opponents time to defend. Once you have mastered the correct technique, practice hitting with a more direct angle.
- Try to get the ball to the places on the pitch not covered by the defense. Target the empty parts and not the opponents.
- By hitting the ball from different points along the net, you can exploit the weak points of the opposing defense.
- Practice aiming by squeezing from a platform. Position yourself on a high, sturdy platform to reach the height from which you usually squeeze. Have a partner lift the ball and practice dunking from the platform and hitting targets on the other side of the net.
Step 2. Learn to read the wall
The block is made up of players from the opposing team trying to block your dunk, preventing the ball from going over the net. As much force as you can give the ball, if you hit it directly against a wall, you probably won't score a point for your team. It's important to keep your eyes on the ball, but you'll also need to learn to see the wall out of the corner of your eye so you can avoid it.
- The best way to practice block reading is to practice against opponents. During the smash session, ask teammates to try and block you.
- You can avoid the wall by aiming your dunks out of reach of the opponents.
- Remember to snap your wrist forward during the final part of the movement, to give the ball topspin; this will complicate the work of the wall.
Step 3. Confuse opponents with explosive moves
A slow, graceful dance towards the ball will give your opponents plenty of time to get into the right position and block you. Moving quickly and explosively will catch them by surprise, and have a better chance of scoring a point.
- If you're not very quick on your feet, practice sprinting to increase your run-up speed.
- It is important not to start the run up until the ball has been lifted; otherwise you will give directions to the opposing team before you even hit.
Step 4. Study strategy with teammates
Many volleyball teams use coded signals, special placements, and other strategies to confuse opponents. Working to distract or confuse opponents before dunking is a great way to free up space on the pitch and score a point. Read this article to learn more about volleyball strategy and learn how to beat even the most organized teams.
Advice
- For the ball to descend towards the court it must have a forward rotation, which you can apply by snapping your wrist on impact. Practice hitting the ball against the wall by snapping your wrist.
- Yell "Mia" before hitting the ball. This will let teammates know that you are about to hit and avoid in-game clashes.
- If you have trouble hitting the ball and aiming it down, do exercises to increase the height of the jumps so that you can get over the ball.
- The most frequently used run-up is: left, right, left foot, jump and dunk! Remember to focus on the rhythm of your steps, it will help you become familiar with the run-up.
- There are indeed many types of run-up; what you are taught by your coach may differ from the one explained here.
- When you jump to dunk, jump towards the net and not upwards. This will greatly increase the power of your shots if you can jump and have the right timing.
- If you are playing central and need to do a "quick", a very low quick lift close to the net, you will need to start the run up before the lift.
- You won't always have to crush with every attack. A well-placed lob, a "hands and out" (a light touch to bounce the ball off the wall and knock it off the court) or a placed dunk can take opponents by surprise and earn you a point.
Warnings
- Always remember that in competitive volleyball there are many rules that establish who can make the dunk and how. Check your federation's regulations and make sure you understand them.
- Always stretch before exercising to avoid injury.
- Do not cross the net with your hand or arm during the dunk - it is considered a foul.
- Do not land over the net line after the jump, or you will commit an infraction and lose the point.
