How can I dunk?

22
10
Joined Oct 30, 2012
For a while now, I've really been trying to dunk. I'm 6'0, and I can smack the backboard on layups.

Are there any tips that would help me dunk by next winter or summer? I can palm a basketball already, (if it really matters.)

Any vertical jump exercises that wont require me to lift 300 pound weights? 

Thanks, any helpful information will be great.
 
38,410
7,519
Joined Jun 1, 2008
Squat heavy and plylometrics.

Sorry but your going to have lift 300 pound weights if you want to improve your power.
 
6,348
1,109
Joined Oct 14, 2007
I'm in the same boat. Right now I'm getting my squat strength up so I can do 225 for 5+ times. I'll do plyos once my power is there if need be.
 
22
10
Joined Oct 30, 2012
I'm in the same boat. Right now I'm getting my squat strength up so I can do 225 for 5+ times. I'll do plyos once my power is there if need be.
I heard more squats of less weight is better than doing 5 or 10 squats with heavier weights
 
485
143
Joined Jul 22, 2012
Firstly, get the proper squatting form down and determine what your max squat for 1 rep is. Then practice squatting about 10 reps at 75% of your max 1-rep squat. You should be able to dunk once you can do 2x bodyweight squat with ease. So, yea you would need to squat around 300+ to dunk unless you got some freak wingspan.
 
22
10
Joined Oct 30, 2012
Firstly, get the proper squatting form down and determine what your max squat for 1 rep is. Then practice squatting about 10 reps at 75% of your max 1-rep squat. You should be able to dunk once you can do 2x bodyweight squat with ease. So, yea you would need to squat around 300+ to dunk unless you got some freak wingspan.
This helps
Thanks
 

KMante

Staff member
4,985
2,420
Joined Aug 2, 2011
That's good that you can palm the ball. Another thing that helps is to actually practice dunking. Do you like to jump off one foot, or two feet when you dunk?

Develop a strong core. Squats and calf raises help as well. If you don't want to squat, you can do wall sits. These all helped me A LOT.

I've been able to dunk with relative ease for a while now. I will admit that I have VERY long arms for my height, but you can do it!

Good luck!
 
Last edited:
22
10
Joined Oct 30, 2012
That's good that you can palm the ball. Another thing that helps is to actually practice dunking. Do you like to jump off one foot, or two feet when you dunk?

Develop a strong core. Squats and calf raises help as well. If you don't want to squat, you can do wall sits. These all helped me A LOT.

I've been able to dunk with relative ease for a while now. I will admit that I have VERY long arms for my height, but you can do it!

Good luck!
I like jumping one footed.
Thanks for the help man!
 

KMante

Staff member
4,985
2,420
Joined Aug 2, 2011
That's good that you can palm the ball. Another thing that helps is to actually practice dunking. Do you like to jump off one foot, or two feet when you dunk?

Develop a strong core. Squats and calf raises help as well. If you don't want to squat, you can do wall sits. These all helped me A LOT.

I've been able to dunk with relative ease for a while now. I will admit that I have VERY long arms for my height, but you can do it!

Good luck!
I like jumping one footed.
Thanks for the help man!
No problem man! 

I dunk better off one foot too. Just keep practicing, so that you can find your premium launch point. It's all trail and error.
 
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