How to Dunk a Basketball


Our first advice is to forget about dunking and learn the fundamentals of basketball! Learn proper shooting form, footwork, moving without the ball, defense, and so on. This will help you become a better player.

Now that we've given you our honest opinion, you still probably want to know how to dunk....

Dunking is a dramatic, crowd-pleasing offensive move. Many times, a rousing dunk can turn that mysterious factor, momentum, right around in your favor. Clearly, dunking is easier if you're tall and can palm the ball with one hand, but there have been relatively short players who couldn't palm the ball who worked hard enough to be able to dunk. If you are considering adding the dunk shot to your repertoire, follow these steps:

Step #1 - Practice dunking on a rim lowered to your current jumping ability.

This will allow you to get used to the feel of dunking right away. To prepare yourself for the real thing, the basket height should still require you to jump your highest in order to dunk. If it's too low, then you won't be building the muscles or the memory needed for dunking at the regulation-height hoop.

Step #2 - Be able to touch the rim with your wrist.

You will need to get at least that high to be able to snap the ball into the basket. If you're relatively short, then you have your work cut out for you. Developing a one-handed dunk requires less vertical ability than a two-handed dunk, and, for most players, jumping off of one foot from a running start makes it easier to jump high enough to dunk. There are many things that you can do to work on your vertical leap.

To increase your vertical leap, you should do a variety of exercise and follow a strategic work out plan. The workout should include plyometrics, strength training, and stretching.

Step #3 - Use small balls to begin with, and gradually increase the size of ball that you use as you develop your technique and coordination.

Start with a ping-pong ball, then a tennis ball, then a softball, then a volleyball, then a youth-sized basketball, and on up until you can dunk with a regulation size ball. If you can't palm the ball, then you will need to learn how to control the ball with two hands until the last minute extension for the dunk with one hand, or you will have to jump high enough to dunk two-handed.

Step #4 - Learn how to finish the dunk safely.

Dunking exposes you to some extra risk of injury. First of all, you can get low-bridged or get your legs tangled up with defenders near the hoop, causing you to fall awkwardly from a significant height. You can also throw yourself off balance by trying to hang on the rim and slipping off, resulting in awkward falls. If you are in heavy traffic on the dunk, then being able to grab and hang on the rim until the clutter beneath you clears is a safety technique. If you are in the clear on a dunk, then avoiding hanging on the rim at all is the recommended safety technique (It's also a technical foul to hang on the rim in that situation). Whatever the situation, you need to come down with control and balance. Ankle, knee, neck, and head injuries await those who fail to control their momentum after a dunk.

Remember, even though dunking is dramatic and exciting, it still counts only two points. If you can't dunk, it's not the end of the world. You can be an extremely effective scorer without ever dunking the ball. In fact, dunking has very little to do with proper shooting technique.

If you truly want to become a better player, be sure to check this free report with basketball tips and other advice for players on our website.




jssocials alternate:




Comments

Most Likes First   Oldest First   Newest First

SteveZ says:
3/28/2008 at 12:08:36 PM

I am 34 years old and have absolutely no jumping ability. My goal is to dunk before I turn 40 - but I feel that I have past my prime. The only thing stopping me is my fear of the clutter that will lie beneath me. Perhaps a shorter rim - possibly 7 ft. is the answer. Any suggestions.

Like
  1 reply  

APrice says:
7/16/2016 at 2:46:07 AM

The only thing you need to do is keep in good shape and start attempting to dunk on shortr goals but 7 ft. isn't muh of a chalenge so start on a little higher if possible

Like
   


sunny wong says:
4/13/2008 at 11:34:40 PM

i am a basketball player! i''m interest in dunk, but my height is 165cm then it made me more diffidult to do it!i was spent 2 years to training jumping,finally i''m able to touch the rim!my problem is the training cant help me jump further! In here, i would like to ask for any method that can help me to achieve my goal which i can do a perfect slam dunk.

Like
  1 reply  

jeffrey donner says:
9/6/2018 at 9:13:59 AM

im 194cm oof

Like
   


mac adajar says:
3/2/2009 at 5:37:13 PM

hi i am basketball player 5'5, player in quezon city hall, i'm also interest in dunk, when i jump i can touch or grab the rim but i can't jump with the ball and touch to the rim or ring how can i dunk the ball easily? i want to jump more what can i do?

Like
   

mr black says:
3/26/2009 at 3:43:35 AM

im 6 foot even and i want to be able to dunk and jump higher i notice i jump better off two feet than just off one...wat can i do to fix the problem and be able to jump off 1 foot succesfully to dunk?

Like
  2 replies  

Go says:
12/30/2015 at 12:33:50 AM

Congrats on the fact that you can already dunk. However, if you are looking to dunk off one foot (it's already easier for me to jump off one foot) is to get your timing down, make sure you use the opposite foot to gain momentum and shoot upward(like a layup, and stretch before and after any games or attempts
Sincerely,
A 5'3" player with a vertical of 25"

Like
  1 reply  

bob says:
3/9/2017 at 6:13:12 PM

im 411 and 14

Like
   


Levi Cardin says:
9/2/2018 at 12:39:05 PM

Hey I just turned 14 and I’m 5 ft 11 inches and can dunk with one hand but can’t with two, what should I do to get two hand dunks? Thank you!

Like
   


Pimp C says:
5/17/2009 at 2:31:27 PM

i am 6 foot 2 inches tall, i am in the 8th grade, and i am 13 years old going on 14 in september. I discovered on May 15th that I could hang on the rim at my school with two hands by jogging about 3 steps very very slowly and jumping off both of my feet. I have dunked about 3 times before, but the last couple times I tried, I got "hung" and sent backwards but I managed to keep balance on the way down due to my height. What is my problem? Also after I attempt to dunk about 4 times in a day my shin begins to hurt. Why does this keep happening?

Like
  1 reply  

jonathantakesflight says:
5/14/2015 at 10:10:06 AM

Try sprinting up to the rim and only dunking with one hand. And the shin hurting thing happens if youre not doing this everyday, or you simply over do it. dont try dunking all day

Like
   


Joe Haefner says:
5/18/2009 at 10:12:15 AM

For the dunking problem, it could be a number of things, jumping too far out, not jumping high enough, not timing the dunk swinging motion correctly. I wouldn't worry about it too much. I'd focus on improving your skills.

As for you shins hurting, it could because you're doing too much. Your body needs time for rest. I would also see a doctor, because there could be muscle imbalance issues as well.

Like
   

Jdbruce says:
9/21/2009 at 7:51:51 PM

A perfect example of a short player who can dunk is Nate Robinson. Link his name on Youtube and you are sure to see his technique in slow motion, espescially when dunking over Dwight Howard. This is a perfect example.

Also i would reccomend dunking and jump programs later on, say age 16+. This way the body has adapted to growth, leaving your muscles and body less sustainable to muscle and long term injuries.

Like
   

6'6" taller says:
10/20/2009 at 6:10:29 PM

im 15 and i can dun with two hand and one but i want to be able to have the ability to dunk while in traffic i did once but that not enough! lol

Like
   

clay says:
3/28/2011 at 6:19:56 PM

i need to know some drills at will help me be able to dunk. i am about a cenimeter away from the rim but i need to know how to work and jump higher. then i will worry about saftey. give me some advice.

Like
   

dannisha says:
6/27/2011 at 7:05:33 PM

i'm a girl basketball player & i want to be able to dunk before my 12th grade year is over & i'm going to the 10th grade. i just need some drills to help me get my vertical jump higher

Like
  1 reply  

marial says:
3/26/2016 at 9:17:34 AM

Hard work and dedication and try out a bert jump workout routine if your will to buy a good one is adam folker vert jump

Like
   


McLovin ;) says:
1/13/2012 at 12:21:42 PM

When approaching your dunk, run up with tall form and on your toes. People tend to lean forward to gain speed, this is wrong. Lean back and you will see the difference. Also when running, start off slow then gain speed into the jump. Never slow down. When you are at the poin to jump, take small strides and don't drag your foot. You want to have your front leg straight with your entire body. Again, stay leaning back some. Explode up. Keep practicing this technique. I am doing it and i went from a 32" running vert to a 38". that is how much form can do with your Dunk. (NOTE: this is for one legged jumpers)

Like
  1 reply  

Izzy says:
11/9/2016 at 10:07:15 PM

Hi I'm a junior in high school my vertical off one leg is 40. I get high enough to dunk and I've done it before but recently I've been struggling with finishing. Every time I throw it down it just flies out. Why is this plz help me or email me. I want to be the threat on the court that I can be.

Like
  1 reply  

deejay says:
12/17/2016 at 2:23:39 AM

hi im 6'4 and I'm a sophomore in high school and I can dunk easily now, and have been dunking since i was a freshman, but i will say timing and where u launch at are very key, and obviously height and size/athletisism matter in it all

Like
   



Kirk says:
3/17/2012 at 4:03:08 PM

I am 5''8 1/2" 210 lbs. and 37 years old...I want to dunk before I turn 40...Is this a stupid dream or does anyone think it''s possible?

Like
   

Ken says:
3/17/2012 at 8:46:50 PM

Kirk -

While its nice to have dreams ..( I don't want to insult you but ) . your 37 and pretty stocky for you height? Or am I wrong?
Are you pretty acticve now, athletic or??

If you really want to do this, I would think you need to make sure that you go about this slowly, get yourself in as good a shape as possible... find out how high you can jump now and then increase your vertical a little at a time.

I would hate to see you pull a muscle, rip a ham string or achilles tendon. GOOD LUCK

Like
   

Jay says:
7/6/2012 at 4:04:41 AM

i m 17 year old.my height is 5.11.my weight is 73kg.i can touch the rim.but i hadnt done any jump workouts..i wanna dunk.what should i do to dunk..plz help me.....

Like
   

aerojhae says:
9/27/2012 at 12:58:11 PM

I'm 33 yrs old, turning 34 in a month. I stand 5'7" and weigh 155 lbs. I used to touch the rim with both hands but now I can only touch the back board... I almost came close to dunking, but that was when I was 22 years old. I still dream of dunking one in...but I think the exercises that I used to do...don't seem to work anymore... Is it still possible for me to dunk even at this age?

Like
   

Mr shaqy says:
10/5/2012 at 11:58:04 PM

Hello im 12 years old im in sixth grade and im 5.8 and i want to really dunk i can touch a fourth of the net from 10 feet basket and i really want to dunk so i could dunk in the games plis guys or gals i need excercises so i could jump higher please help:)

Like
   

Ken says:
10/6/2012 at 8:20:50 AM

To all you "dunkers" -

Look at the tips at the top of the page... and I would add this ... start doing some plyometrics

http://www.exrx.net/Lists/PowerExercises.html

Mr Shaqy - your goal to dunk is good.... but, I want you to think about this.... watch some high school games and tell me how many dunks you see compared to a really good shooter especially from the arc. You have 3 more years of Middle School and there is lot more of your game to work on than just dunks.... good defense, good inside game at your height.... ball handling, passing and mid range shots..... 3s if you can do that.
Seriously, watch some high school games and some college teams.... and write down how many dunks you see vs 3s taken and mid range shots.

We rarely had a kid that could dunk the ball but we did have some great 3 point shooters. We had a T shirt made up.... with a guy dunking and someone making a 3 and below it the caption was ..... " 2 for you and 3 for me! "

Now, good luck with your goal - do some plyometrics and go about it slowly so you don't hurt yourself. The box jumping is a great way to increase leg strength which will help your jumping ability.

By the way, as a coach, I would rather have someone of your size be a beast on the boards, be able to shoot mid range jump shots.... and some 3s here and there.

Like
   

Jacob Boehm says:
10/18/2012 at 9:42:03 PM

I''m 6ft 2in. On most rings I can touch it, but i''m having trouble just gaining that last few inches to be able to slam it down. Please help, what exercises would you recommend for me to do?

Like
   

Ken says:
10/19/2012 at 9:20:14 AM

Jacob -

Look at the post above regarding plyometrics - that should help you a lot.

Like
   

rayan.s says:
10/21/2012 at 4:44:18 AM

i am 15 years old and im 184 cm.. i can go above the rim with the ball but its bouncing at the back board.. so any advice please

Like
   

EF says:
11/9/2012 at 8:26:53 AM

I'm 5'8 and I need to get a lot higher what should I do

Like
   

jordan phason says:
12/18/2012 at 6:22:24 PM

well im a kid in southcarolina thats in 8th grade and im 5 11 and i have alot of vert and i can grabb the 10 ft rim with 2 hands !!! NO JOKE ! and im telling you if you just put yo mind 2 it you will Accomplish what you want

Like
   

jacob says:
12/29/2012 at 5:15:08 PM

im 14 and 6" 4' and i can touch an inch above my wrist and palm a ball but it always goes off the back of the rim do i need to get higher or am i holding it wrong or what?

Like
   

john says:
1/2/2013 at 7:34:10 PM

im15 and 6ft5 and i want to dunk fast i can touch rim but i need like 5 more inches to dunk any help

Like
   

Abdiel says:
1/11/2013 at 8:01:15 AM

Im 16 , only 5'5 and in the 10th grade. I want to be able to dunk before the nxt years starts. I can slap the bottom of the board but never higher. What can i do to change that.

Like
   

Cameron Shields says:
1/23/2013 at 8:55:04 AM

after a certain age dunking becomes quite difficult to gain during the prime years 12 to 21 your body is still growing so it is easier to gain to muscle and muscle fiber to be able to dunk if you are quite short below 6ft it requires great effort to get the height to dunk the only exercises i suggest are one footed Calf Raises you can find how to do them on you tube and squats i was recommended these exercises by the Glasgow rocks coach and player Sterling Davis hope that helps i am 6ft myself and learning to dunk has been a long road and still going because i am only grabbing the rim now any more questions feel no fear to send me an email

cameron.shields96@btinternet.com

Like
   

Ben says:
2/13/2013 at 6:27:59 PM

I am in grade 10, 15 years old and 6'1 3/4". I have big hands and can palm the ball...I could touch rim in grade 8 and getting closer to dunking everyday now..it literally takes no effort to touch rim now but whenever I go for the dunk I get the ball above rim easily but have trouble getting that wrist motion to actually throw the ball in the hoop...and help?

And for you people saying about do fundemantals first..before you say anything I can shoot from anywhere and can play defence...and working on all that everyday

Like
   

Ken says:
2/13/2013 at 7:26:43 PM

Ben -

Hit the send button enough times? LOL

How many times do you have the opportunity to dunk in a game? How many do you see in the games you play??

OK, good luck in achieving your goal... but, use your time wisely.... Shoot the 3 ball? Pull up jumpers / floaters.... handle the ball like it is nothing.... Be able to do that stuff in your sleep.

What position does your coach want you to play? Thats where you want to spend most of your time... then work on dunking.... just to add the finishing touch to your game!!

Like
   

Austin says:
2/14/2013 at 12:27:50 AM

I'm 6'3 and in the 11th grade I get way up above the rim I can 360 and hang on it two hands I had some problems trying to dunk it until I started taking 2 steps insted of running at it if you jump off two feet doing this has been easier to dunk

Like
   

Drew says:
7/14/2013 at 7:47:40 PM

I''m 5''7" and 14 freshman, i can get rim on the knuckles closest to my wrists but i want to get higher, any help?

Like
   

Si Yung Su says:
9/10/2013 at 12:44:27 AM

hi I is 7'4 and I kan bareliy touckh riim , help me to do best of my abilitiy , thnk u. were do I sand the chek? thnk u bestfrind

Like
   

Bo says:
9/16/2013 at 1:02:56 PM

I'm 14and I'm 6'3 and I can touch10ft rim I just can't manage to dunk this I think will help me

Like
   

Ben Dunkin says:
9/16/2013 at 1:25:12 PM

I see a 14year old dunk and God gave me my height and I need to take advantage that's why I need to dunk I am docking drills practice I just can't get any better I think this will help me I'm 6'3 and I'm 14

Like
   

Tgrs says:
10/2/2013 at 9:59:15 PM

Hi I''m 16 and can occasionally dunk my problem is that when I dunk the ball usually gets popped about 20 ft in the air

Like
   

Deontay says:
11/20/2013 at 3:02:59 PM

Hi im Deontay i been trying 2 dunk ever since 7th grade and i know i been improveing since 7th grade i could touch the bottom of the backboard and i guest i was 5'6 or 5'7 at the end of the 8th grade i started exercising by having a 150 pound bag of cement on my shoulders and started squats and i try 2 15 wit a extra 5 at ever exercise i do but i still c very little effects so when went 2 my last day of school i could touch rim easily but the rim was about 8 foot and i was 5'9 now im a freshmen at my high school and i grip 10 foot rim wit my fingers not wit my hands but wit my fingers and im at 5'10 and im only 15 and i think my growing sprout is kicking in but anyway i want 2 know how can i get the ball over the rim and pound it in like d.rose king james and blake griffin i could grip the ball all i need 2 know is how 2 jump high enough 2 have that ball above the rim and pound it in will u please help

Like
  1 reply  

Ke'Deon says:
6/7/2015 at 9:30:29 PM

Im 12 years old and i can put 3 fingers inside of the rim so i have a pretty high vertical about 56 inches and im 5 foot 5 inches but i can't get past that point so i just need advice to increase my vertical about 4 inches

Like
  2 replies  

mcp says:
7/25/2016 at 2:38:20 AM

Do plyometrics
Look up box jumps

Like
   

Tommy says:
11/30/2016 at 7:02:52 PM

Why are you lying ?
1. The highest vertical in the world is 50 inches and that is justin darlingtons
2. Your 12 and 5'5"
3. You would only need a 42 inch vertical so all of that is fake that ou wrote

Like
   



Jacob says:
11/24/2013 at 9:20:35 PM

I am 5"6.5"7 and I really want to dunk. I am 14 and play basketball. My goal is to dunk by sophomore year. All I can do
right now is grab rim. I did a dunk test and it said I need an 18inch vertical to dunk. Anyone have any suggestions on workouts or anything

Like
   

Dylan says:
11/27/2013 at 1:33:41 AM

Another aspect to look at for any potential dunkers is flexibility. I'm about 6'4 and 21. In high school, I, like many of you on here, worked on jumping and lifting to gain power. I had some decent strength, but the flexibility of a toothpick. Once I got out of high school and got more interested in fitness, I saw how much that affected me. If you can't touch your toes or only squat 8 inches down, this is a great place to start working on your flexibility.

Like
   

Trying to start off says:
12/16/2013 at 4:23:25 AM

Good tips, im 6'1 160 and 15 years old, and i can't really jump crazy high, like i can touch the rim on 10-foot if i really get a good jump and run off from the 3-point line, but i can't always reach...hoping to improve :)

Like
  1 reply  

The White One says:
3/28/2017 at 3:40:33 PM

I am 5'11 and can dunk since 8th grade I am working on my 540 dunk already all I did was watch Vince Carter and see how he jumped I would do the same motion and Now i have a vertical of 43inches off 1 foot my vertical for two feet is 39 inches just watch the motion of dunkers.

Like
   


Quentin says:
12/22/2013 at 8:21:29 PM

Hi I''m 14 and I''m 5''7/2 and I can touch rim but I can''t dunk a ball wat can I do?

Like
   

Ctoon says:
1/8/2014 at 9:03:31 PM

I''m 13 5''11 and can dunk. Was like most of yall not knowing how to dunk when hand was above the rim. Until I realized i was trying too hard. Took a 1 week break from basketball came back jumping higher than i was then finally dunk it. Moral of the story, chilllll.

Like
   

ian says:
1/11/2014 at 12:14:28 PM

Im 15 and im about 6 1.. 6 2 nd I can grab rim but I have a problem with actually dunking sometimes nd im a one foot jumper. Now when I try to dunk I vant get my arm to extend to make it any advice on how to change this

Like
   

ian says:
1/11/2014 at 12:18:05 PM

Also my verticle got higher for me cuz I just kept jumping nd it strted to get higher ... dk how but it did

Like
   

jeqai says:
1/16/2014 at 1:55:10 PM

I am 5 1 i have a 8 foot goal i wanna learn how to dunk please help me!!!!

Like
   

Ken Sartini says:
1/16/2014 at 2:29:19 PM

jeqai -

First of all, take a look at the information at the top of the page ... there are a lot of tips regarding how to dunk.

Take a look at this page
http://www.exrx.net/Lists/PowerExercises.html

These exercises should help you increase your vertical jump. Start out with a smaller ball, one that you can handle with one hand.

Then follow the tips above.

Good luck

Like
   

zach says:
1/22/2014 at 7:02:38 PM

I am 15 5'7 and I can dunk it just barely. How can I get to be able to jam it?

Like
   

Jason says:
1/23/2014 at 4:31:44 PM

For those that are vertical and height challenged you are going to have to work really hard in building explosive power through weight training and plyometrics. There are plenty of programs on the internet to try and exercises to do but my favorites weight training ones are:

1. Squats (Ass to grass)
2. Deadlifts
3. Power Cleans
4. Lunges

I'm pretty sure most leapers can easily squat 1.5x body weight or learn how to do it really fast if they never squat before.

Strength and explosive power is very important but a lot of people forget about
mastering their run-up/proper approach technique which can easily add a additional 1-2 inches to their vertical. Again plenty of information online on this.

Good luck in achieving your goals. I'm 5'8 and 37 years old myself and can slam a basketball. Sure it's not pretty but I can do it :)

Like
   

Josh says:
2/25/2014 at 9:54:44 PM

Im 14 and 6 months and about 5'7 but can only touch half way up net on a 10ft rim. Any advice on how to increase my vertical.

Like
   

Ken Sartini says:
2/27/2014 at 10:07:34 AM

Take a look at this page Josh -

start doing some plyometrics

http://www.exrx.net/Lists/PowerExercises.html

Good luck with your goal - work on some quickness drills too - jump rope etc.

Like
   

Ben says:
3/24/2014 at 12:37:51 PM

Hi I'm 14 years old and 6 foot 4 I can dunk but not really good like I need more air so that I can dunk better and I'm trying to get my vertical jump up to 5 feet my vertical you probably will say that's crazy but it's possible a really love it that a 13 year old can dunk but I want to do something amazing and that is to be better that micheal Jordan and I will succeed thank you so much hope you see me in the NBA .

Like
   

presto says:
4/3/2014 at 10:18:58 AM

I found out that if you practice penultimate two-step jumping practice dunking or just jumping, it gives a MUCH better workout than any one step jumping practice. I was also able to increase my one foot jump vertical by this. I think 2-step dunking is much more powerful and waaaaaay cooler. It is also much safer because you are in more control of your body. Right now I'm 6'1" and can 2-step tomahawk and basically everything off one foot

Like
   

Armando says:
4/15/2014 at 6:31:00 PM

im 5'7, i can touch rimg, but i cant figure out how to get up mentally, when i lay up the ball my hand is above the rim but when i try to dunk i cant even get the ball past the net, i would like help to solve this mental block

Like
   

Tim says:
4/29/2014 at 6:32:46 PM

http://youtu.be/BKRhCbGY_WY check it out

Like
   

Big d says:
5/14/2014 at 10:53:08 PM

I'm 14, 6' 9" and I can't dunk. Please help, everyone bullies me and says I have no hops even though I can touch backboard without jumping. I have a 7'4" wingspan too and I'm really light

Like
   

Big d says:
5/14/2014 at 10:54:20 PM

Also I got beat up by a 9 year old
And the same kid killed me one on one

Like
   

Ken Sartini says:
5/15/2014 at 8:46:23 AM

Big d --

14 and 6'9" Well, there is one thing as coaches we cant teach and thats size/height!
I was 13 and 4'11.. wish I could have had a few of your inches.

Be patient with yourself, you WILL get a little bigger and certainly stronger. Next time the 9 year old comes after you, hold your hand out and keep him away! :-)

Work on your fundamentals, quickness and shooting abilities.

Look at this too -
start doing some plyometrics

http://www.exrx.net/Lists/PowerExercises.html
- work on some quickness drills too - jump rope etc.


Like
   

Timothy says:
5/21/2014 at 9:28:04 AM

Hi I'm 14 turning 15 this year with a height of 5'8-5'9 and a standing reach of 7'5. Right now I am 190 pounds.I know I'm not physically fit. I can touch the net by just standing and jumping but not the rim. I really want to dunk since my friends can reach almost the rim while i can't even if I'm taller than them. Is it an impossible dream to dunk before my high school life ends? Also it will be nice to hear on how to lose weight. Since people tease me on how fat I am. But i am currently trying to lose weight and lost 14 pounds already. The only problem is my asthma which is making it hard for me to do physical activities.

Like
   

Ken Sartini says:
5/22/2014 at 8:24:26 AM

Timothy -

First of all, you are to be congratulated for wanting to get yourself into good physical shape. Losing 14 pounds already is great, just to slow and easy.

As for people teasing you, some people can be just plain nasty and I know that at your age that can be tough to handle. I was 4'11 @ 13 years old as a freshman in high school and I took plenty of grief. Hang in there and tough it out. Talk to people that can help you, a nice teacher, counselor or anyone in the school that you can reach out to.

Now, as for losing weight and having asthma, I would have your parents take you to your doctor and have him suggest a program for you to follow. We are not doctors, so we cant make those kinds of suggestions.

Like
   

Clayton Rose says:
10/18/2014 at 3:59:43 AM

Hey all,

I'm 6"2, pretty athletic and I dunk regularly but not very consistently. It takes me about 30 mins to limber up enough to dunk straight up, and often the bottom of the ball will graze the rim, stopping a clean dunk. Anyone know any limbering up techniques that will help me to max out my vertical for a clean dunk?

Like
   

markiz says:
10/27/2014 at 2:34:33 PM

im 6 feet 1 inches tall and i have a standing reach of 8 foot and i can dunk on a 10 foot rim

Like
   

zach says:
11/18/2014 at 1:01:56 PM

im 6 feet tall have a standing reach of 7'10 and im 15 years old dunked for the first time yester day at the first day of tryouts last year so 9th grade at this time I just found out I could touch rim lol I got 8 more inches in one year oh and btw if you are a smaller guy work on hand strength bc being able to palm the ball makes it a lot easier

Like
   

Colburn says:
11/25/2014 at 11:14:47 PM

I'm six feet even and can snap the rim with one hand, not sure about two hands. I would really like to get to a dunking vertical so I can rebound and have more hang-time (with the occasional throw down of course). Do u guys have any specific excercises or one foot and two foot jumping techniques? I'd appreciate it.

Colburn

Like
   

kev says:
11/29/2014 at 5:14:55 PM

31 yr old 6ft 5 british national league player. I prefer dunking off 2 feet but still love the breakaway one foot two hand reverse. The key for me was doing plyometrics when i was younger and of course practice. If you want something go out there and get it.

Like
   

The Light Mamba says:
12/3/2014 at 5:34:57 PM

Hey I'm 15 And 6'3, I Can Get The ball Well over The rim But before I Can put It In It slips out of my hands. Are there any workouts To increase My grip strength Or tricks To keep The ball In My hand?

Like
   

Tim Howard says:
1/5/2015 at 12:35:57 PM

Try and cradle the ball. Or like I do, I keep the ball on my five fingers going up.

Like
   

cayden says:
2/2/2015 at 8:17:37 PM

Im 6'4 i can touch the grab the rim and hold on but as soon as i get a ball in my hand i cant seem to ge close to the virtical i have without it... any tips?

Like
   

Andrew says:
2/16/2015 at 3:33:56 PM

Work hard keep a consistent schedule push yourself-not to hard.take breaks,Know your limits,and BELIEVE

Like
   

Anderhoo says:
6/24/2015 at 4:59:18 PM

I'm 4"8 12 years old I can touch a 7"5 hoop and "dunk" but it usually is a lay in any advice? Also my dunks are powerful

Like
   

Mike Hall says:
10/17/2015 at 1:41:35 AM

Listen here guys, if you're really serious about learning how to dunk follow my link below. I've always dreamt about dunking since I was 8. Watching players like Vince Carter made me so excited. I trained hard by following this guide and now at age 17 I can finally dunk.

Learn tips and tactics the pros use to increase the vertical like crazy!
Click my link below for more information.
http://learntodunk.weebly.com/

Like
   

Pratham says:
12/31/2015 at 10:25:52 AM

i am 13 and 5'9 with a vertical of 15.i want to dunk.any suggestions on how.

Like
   

Hightower says:
2/12/2016 at 12:13:49 PM

I just turned 14 year old 5''10-5''11 8th grade 160-70 poundsand i''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school ive dunked maybe over 10 times with one hand it effortless to touch rim with both feet and easier with one but i''''''''m also wondering how to take of when i dunk because i stutter step and i want to get my explosiveness up. Can anyone help me?

Like
   

Tim says:
2/14/2016 at 11:23:33 PM

Don''t listen to him. Try to dunk as soon as you want to. The earlier you train, the better you will be when you''re older

Like
   

Matthew hightower says:
2/21/2016 at 2:10:44 PM

I just turned 14 year old 5''''10-5''''11 8th grade 165 pounds and i''''m wondering what stretching exercises and weight lifting exercises i can do to increase my vertical its already at like 30-32 inches but i want maybe a 40 by high school and a 48 or more by the time i''m out of high school i''ve dunked over 15 times ( in practice and alone with one hand its effortless to touch rim with both feet and easier with one but i''m also wondering how to take off when i dunk because i stutter step and i want to get my explosiveness up. And i want to be able to dunk with two hands. Can anyone help me?

Like
   

Kid says:
2/21/2016 at 4:45:16 PM

Im 12 years old 6 grade, I can touch 1 fourth of the net, can someone tell me if Im going to be able to dunk, besides, Im 5"4 My goal is to dunk someday and I need drills to improve

Like
  1 reply  

Matthew Hightower says:
3/24/2016 at 3:42:27 PM

do leg lifts squats jump calf raises and run by the summer of 7th grade you will be able to touch rim if youre 5'7 or taller because i was able to dunk at 13 in 8th grade at 5'9 but im 5'10 now

Like
   


Kid says:
2/21/2016 at 4:45:16 PM

Im 12 years old 6 grade, I can touch 1 fourth of the net, can someone tell me if Im going to be able to dunk, besides, Im 5"4 My goal is to dunk someday and I need drills to improve

Like
  1 reply  

APrice says:
7/16/2016 at 2:43:27 AM

Don't worry about dunking worry about your shot and ballhandling

Like
   


Gage jones says:
3/12/2016 at 5:17:02 PM

Im 17 years old im 6 foot 1 im athletic im in good physical shape i weigh about 150 and i can touch rim what should i do in order to dunk

Like
   

Malachi says:
3/21/2016 at 2:32:18 PM

Hi. My name is malachi i am 12 in the seventh grade and i have a 8ft foot goal i can do wind mills 1 and 2 handed dunks on but not 360s. So i am 5'8 and i need help to be able to dunk a 10 goal i can. touch the net. I think someone knows a vertical workout to increase my vertical

Like
   

Gage says:
4/17/2016 at 2:05:13 AM

I how a question. Im 6 ft i can get my hand on the rim to about my thumb but cant dunk my reach is about 9 ft what do u think i should do?

Like
   

michalb says:
6/24/2016 at 9:45:09 AM

Hi.. I am 5'3.8 .. I can touch the 10ft rim. I havent done any trainning. If i train my self. Is it possible for me to dunk ?? Or not?.my father told me that im gifted coz with my height i can touch the 10ft rim. But stll not enough for me to dunk. Any adv?

Like
   

Brydlon says:
9/28/2016 at 9:45:45 PM

I am 13, 5'10, and can dunk on 9ft. I can touch 9'6 on vert poles. How am i not dunking on 10ft yet? How sway? My body isn't all muscle, but i have monster calf muscles, and good and long arms and legs, big feet size 14, and big hands 8in×4 1/2in. How can i not dunk yet? But i do weigh 180.

Like
   

Randy says:
12/20/2016 at 10:49:35 AM

I''m 6''3" and 14 and I''m a big kid and I''ve been trying sense 7th grade to touch rim. I can jump up and hit the the bottom of the rim is there anyway to get my vertical up in a couple of days or weeks?

Like
   

Randy says:
12/20/2016 at 10:57:59 AM

I'm 14 and 6'3" and I'm about 245. I've been trying to touch rim sense 7th grade and I can barely tick rim now and I'm a freshman in high school. Is there any workouts that could put more spring in my jump?

Like
  1 reply  

Nicholas O'Kelly says:
10/16/2018 at 3:18:35 PM

start by having the heaviest barbells that you can pick up. From there you go into a 60 degrees bend at the hip, and a 30 degrees bend at the knees. From there you jump as high as you can. Just continue doing that.

Like
   


Gage says:
1/15/2017 at 2:24:33 PM

Ok I just turned 18 2 months ago and I'm 6,2 and weigh about 155 and I'm very athlectic I've played basketball ever since 3rd grade so I'm very familiar with tecniques and fundamentals I don't play as much as I used to but I can still get rim on my thumb no prob but can't dunk.what can I do bc I wanna jam on my bro. Also being noted that I've dunked about 2 Times but were sloppy plz help

Like
   

Isaac says:
2/27/2017 at 4:42:21 PM

Im 11 almost 12 and 5'9. I can hit the backboard, although i cant touch the rim. I can dunk on 9ft and almost 9 1/2. Any ideas to quickly boost my vert?

Like
   

The White One says:
3/28/2017 at 3:45:05 PM

I am 5''11 with a 43 inch vertical I am a freshman and I play on the varsity team as a point gaurd I can do 360''s and now a 540 I want to tell you how I can dunk all I did was watch Vince carter and watch the motion he does and I did the same motion and I never thought I could dunk until the beginning year of 8th grade now I am a freshman posterizing 11 and 12th graders.

Like
   

Alex says:
4/1/2017 at 8:29:43 PM

I'm 5"11 and 12 years old, and i'm able to touch the rim, but it's very inconsistent. like 50% of the time I can wrap my 3 biggest fingers around it, or i dont touch it the other 50% of the time. I've been training for about 4 months, doing calf raises every day until they cramp, and everyday i try to touch the rim at my gym or school or at any court. I found out i could touch the rim 2 days ago, but is there any way to add 7 inches to my vertical instead of doing thousands of calf raises again, because i really want to be able to dunk by 8th gradr

Like
   

bvnjcv says:
2/14/2019 at 1:16:44 PM

i can dunk but i jump to high every single time i try i know i have extreme hops but can anyone please help me?

Like
   

pauly d playz YT says:
3/6/2019 at 3:09:33 PM

im 5''''9 and i''''ve been touching rim since i was a freshman and im a Junior now. im getting up there and i can jump up off 1 foot and hang on the now but it seems like i cant jump as high when i have a ball in my hand

Like
   

Leave a Comment
Name
:
Email (not published)
:
One minus zero is equal to?  (Prevents Spam)
Answer
:
 Load New Question
Comments
:
Leave this Blank
:
    Check this box to receive an email notification when someone else comments on this page.