You may know Sebastian Telfair from the documentary "Through the Fire". Then you know the 22-year old guard can play. You know he's got some mad handles. But did you know the 5'11'' guy can dunk? If you don't believe, check it out on youtube.

So, again, you don't need to be very tall to dunk! You may also know that Spud Webb, who won the NBA Slam Dunk Contest in 1986, was only 5'9''!

So, what do you need then?

What you need most is dedication. But right behind this comes knowledge - knowledge what you need to do and how to do it. When you are at his point your motivation can be very productive.

So, where do you start?

First of all, you need to work on your overall fitness. You have to lose the extra pounds (if you got some, otherwise concentrate on reducing your body fat) and your legs must become strong enough to take up a vertical program.

For that, go jogging and use the jump rope 3 times a week (jogging: minimum 45 min. 3 times/ week; jump rope: 100 jumps 3 times a week)

Jumping rope not only gives you explosiveness and calf strength but is also a great way to build stamina, and work on your overall leg strength.

Other, highly effective exercises are calf raises and squats, as they train the most important muscle groups in the jumping process. Do these exercises every now and then (the days you do not run).

But don't exaggerate (max. 1 set of 8 reps 2 times/ week)!

After 2 weeks your legs should be prepared for a concrete vertical program. Personally, I can only recommend Go Up Strong (http://www.howtodunk.org), but you can also try other programs.

When you stick to it and do the exercises seriously, you should be able to dunk in less than 8 weeks.

By the way - did you hear Bassy is a Minnesota Timberwolf now? For more infos, check out this article:

http://sports.yahoo.com/nba/news?slug=ap-celtics-garnett

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