dunk a basketball

i want to be able to dunk.

Slam Dunking and Increasing your vertical leap is not all about pumping your legs up in the gym with massive amounts of squats.
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I’m like 6ft there is no reason for me not to be able to dunk, this would should be easy.

I want to gain eternal bliss

I want to be able to dunk a basketball

I am six feet tall. No reason I shouldn’t be able to dunk.

its 1 of the 100 things to do before i die

To tell you the truth I’ve dunked many basketballs. Once we lowered the hoop in my driveway to 8ft. Man, that was fun! We destroyed the hoop after a few weeks but it was worth it.

A real hoop might never be the case with me but I’m going to try. Now who’s that steroid guy who supplied Clemens…

I am a 6’ tall white male, age 17 and five months, with below average to average natural athletic ability and I was able to dunk at 17 and two weeks. I have been on a plyometrics program for two years. I still can’t do it very well (one hand most of the time, and two hands on very, very, very, very, very good days), and it comes and goes until the vertical jump increases far beyond the rim. If you want to dunk, start out by squatting. That is your measuring stick until you can get the rim. All areas of the legs are important, but do lunges especially for the posterior chain (butt group), which will work. For those on the verge of dunking, remember to explode, not just jump, off your jumping foot/feet, and that will carry you those extra couple inches. There is nothing better than watching a bunch of guys jump up to see who can get the rim, and then getting up there and dunking the ball, or getting two hands on the rim easily. Likewise, there’s nothing more exhilarating than getting a breakaway opportunity, and slamming it home. Those two scenarios were inspiration for me to continue lifting and jumping on the way to dunking. Patience is the key. It will be hard, and it will sometimes appear that you are losing progress, but it is a part of the cycle. The most important thing is to keep a routine. DO NOT slack off even a few times and hope to do it, especially those of you who are not particularly tall or with high jumping ability. The body must have consistent and heavy weight in order to make the explosive gains necessary.

My infatuation with jumping began freshman year when I noticed I could jump higher than most kids. I was 5’10” and all I could do was get some net. So I started jumping at home at night with a lowered hoop. I started out with a 9 foot hoop doing rim grabs. When I could grab that with both hands I moved it up half a foot until I was able to grab a 10 foot rim (about 5 months after I started). From there I started a plyometrics program which helped tremendously. Between training I still practice my rim jumps which got better, however it was increasing hard to add inches to my jump. Then one day at the gym after school I was jumping pretty high and I started trying to ally oop the ball of the glass for a one handed dunk (it’s so much harder to jump with the ball in your hand) and after a few tries, I managed to make a dunk. It wasn’t what I expected, but it was still a dunk. From there I started mixing strength training with my plyometrics which helped. However, about two months after starting this, I tried long jumping and I strained my knee. A month and a half later, after it was starting to feel better I started jumping again and surprisingly as high as ever. However I guess I tried to much too soon and I messed up both of my knees. It’s been about three weeks and I’m feeling almost as good as new, yet I think I’ll wait another week or two before starting to jump again (don’t want to risk it). My dream is to join a dunk crew, such as Team Flight Brothers or Flying 101 once I get better and after I add some dunks to my repertoire. If you want to dunk, don’t give up.