In volleyball, the dunk is certainly the most spectacular maneuver of attack; young people who approach this sport often try to perform it, realizing that it is a technical and physical gesture not simple, which requires training and concentration to make the best of the considerable effort of power and coordination necessary to perform a perfect dunk. To better study the movement, it is possible to divide it into four distinct phases.
1# The run-up
The run-up consists of the movement that starts when the ball moves towards the setter; it is difficult to establish the correct number of steps and there are various ways of running (the most common is left foot, right foot, left foot, jump and crushed), but attention must be paid especially on the last two steps (which must be the fastest and with the supports made with the heel).
For right-handed players the penultimate step must be made with the left foot, it is the step that gives the direction towards the ball; in the last step the arms are thrown at most towards the back to give the greatest momentum, with the player who should try to bring the body to an angle of 45 ° with respect to the net.
2# The detachment
At the time of the out point, the whole body assumes a position at arc and explodes, the force accumulated in the run-up, the arms move quickly forward and upward, with the arm that sticks, that stays in the back and the weight shifts on his toes. It is important to try not to jump in advance (you would reach the maximum elevation when the ball is still too low, and would have to give up to dunk, which would end up inevitably on the network).
3# The air phase
In this phase the crusher performs the movements that lead to contact with the ball.
The arm that will hit the ball stretches completely upwards, with the elbow that must be as far away as possible from the axis of the shoulders: the arm moves in a dry and lightning-fast way.
The other arm remains outstretched horizontally and is important for maintaining balance.
The ball is shot with the whole hand when the arm is at its maximum extension and a fast and clear movement is made with the wrist.
The ball should be hit in its upper half; holding the palm of the hand open helps to give as much strength as possible.
During the contact the player keeps his eyes on the ball.
After contact with the ball, the player prepares to relapse, bending your knees to cushion the drop-down and sliding the hand along the side. It is very important to try to fall back in a way that allows the player to remain active in the continuation of the game. The high speed of the athletes in the run-ups must be well-managed, and trying to avoid the invasions of the field in the landing phase.