How to Dunk a Basketball

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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 exercises 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.

How to Improve Your Vertical Jump

If you want to improve your vertical jump, we highly recommend you follow a program that utlizes the "Pryamid of Development" -- that you see at most of the top Div I college programs.

This allows you to develop overall athleticm, to not only help you dunk, but also improve your defense, speed, balance, and effectiveness on the basketball court. And more importantly (in our opinion), the Pryamid of Development gives you the foundation and balanced muscle growth that reduces the risk of injury.

We highly recommend the Cody Roberts Athletic Development Program to improve your vertical jump, explosiveness and agility. It's very effective program that is designed the right way.




Comments

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Bossticc says:
11/12/2019 at 7:14:01 PM

I'm 5'5 and can get the ball above the rim, but I can't palm the ball, so I always hit the top of the rim. I've had a few rim grazers, but they are pretty inconsistent. What should I do to prevent this from happening?

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  1 reply  

Jeff says:
11/14/2019 at 7:45:52 AM

It's tough if you can't palm the ball. The only good solution is just higher, which makes it easier to throw it down with 1 or 2 hands.

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GOAT says:
9/28/2019 at 6:14:16 PM

I am 7 foot tall and i cant dunk on 6 foot hoop HELP

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GOAT says:
9/28/2019 at 6:10:46 PM

Damn how old are you now

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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

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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?

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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

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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.

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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?

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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

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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?

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  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.

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