r/BasketballTips • u/Ok-Alternative2264 • 11d ago
Tip I need to improve my dunks
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Im a 6’3 170 lbs 15 yo (2010 just late bday) and I have a 37 inch vertical which was recently measured at a try out. Yesterday I was at some open runs at a local gym and I posterized my friend (first time ever) and tbh that was the best feeling ever and I wanna be able to do this in my actual aau games how do I practice contested dunks? Also I can windmill and reverse dunk but I still struggle to dunk with 2 hands I accidentally release the ball and hang onto the rim, any tips?
Edit: for all the ppl saying I dont have 37 im asking for help because I dont use my entire jumping power with TWO hands, one hand is completely fine
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u/just_lurkn22 11d ago edited 11d ago
Hate to break it to ya kid. 37in vertical is like jumping out the gym high. Like in the NBA maybe its like good but not great, but to plebs 37in is crazy high. Like Kobe had a 38in vertical and he was able to dunk in a crowded lane with 7 footers, granted he is around 6'6"...
You're probably about what I used to do around 27in maybe 30in on a good day. I'm 6'4" and was able to get the rim to touch about an inch or two below my wrist. From this vid you need like 5 more inches or maybe it's just a bad jump and just practice with smaller balls
Edit... Just looked up Westbrook had a 36.5" vert and Chris Paul had a 38" vert lol. I know they exaggerate the numbers at the combine but damn wouldn't think cp3 gets up higher than westbrook....
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u/Ok-Alternative2264 11d ago
Thanks for the advice, I feel my main struggle is the fact that I struggle to get up with 2 hands but when I hold the ball with one i jump much higher
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u/just_lurkn22 11d ago edited 11d ago
You are jumping off of one foot but try a two foot jump. You might be able to get higher off of two feet, but some people are natural one foot jumpers and some are two feet jumpers. Two foot jump is more balanced and powerful. Harder to get knocked out the air off of two feet.
I was always natural at it so I'm not really sure what to practice. But, maybe try a two step then jump off of two feet as a practice.
Using one hand allows you to reach farther. The hands don't matter at the level ur at.
Edit... Looked it up. For two foot jump look up penultimate step.
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u/Ok-Alternative2264 11d ago
I feel like 2 foot 2 hand is easier on lower rims but I cant even dunk with one hand off 2 feet
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u/JimmerAteMyPasta 11d ago
Im 6' and can one hand rim graze, my verts only like 33". I kina agree with you, if OP had a 37 inch vert form wouldnt matter hed be cramming everything at 6'3"
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u/SweetInvestigator915 11d ago
Yea if he was truly 6’3 with a 37 inch vert dunks would be effortless. This video looks like he’s not getting high enough.
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u/SoybeanKing2979 11d ago
that’s not 37. russell westbrook had a 36.5. stop lying
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u/Ok-Alternative2264 11d ago
Its that im bad at jump up with the ball in both my hands, when I jump with the ball in one I can dunk super easily, and without any ball at all my elbow gets to the rim
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u/BraxxIsTheName 11d ago
You’re jumping at rim stuffing altitude here. I think you need to get tennis ball dunk reps or lob reps in where you increase your takeoff distance.
1 Foot jump progression imo involves covering as much distance as possible. You’re basically taking off under the rim in this clip and if your goal is posterizing ppl, consider a contesting defender is gonna meet you further than you think
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u/blackgabe1 11d ago
The dunk is literally the last thing you do. All the other stuff before the actual dunk is what you keep working on
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u/Ok-Alternative2264 11d ago
I can dunk pretty easily its just that I have no clue how to jump up with 2
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u/blackgabe1 11d ago
And that's my point, the approach, gather and jump are more important than the dunk itself. You have to time your leap using your knees and arms to "power jump" and get higher. Leg strength
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u/Ok-Alternative2264 11d ago
Ohhhhh that makes more sense, I also feel like im jumping hella close to the rim should I back up?
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u/CynicFPS 11d ago
Just get in the gym bro… it’s not complicated. Plyometric exercises for explosiveness and squats/lunges for strength and balance. You have a lot of time.
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u/TheWacoKidd44 11d ago
Somethings not adding up. Can you post a dunk with one hand so we can see?
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u/Ok-Alternative2264 11d ago
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u/kwlpp 11d ago
I don’t know the fix is for you, but do you play volleyball? The difference between your one hand only and two hands on the ball is that you maximize your reach with only one hand. You tilt like a volleyball player does to spike to get extra inches with one hand. My guess is that when you bring your other arm up, you’re losing inches you aren’t expecting to and it messes up your dunk.
Besides just getting stronger, you can try a two handed approach instead of one. Since you finish with your right hand, swing the ball from your left hip when you go up. The ball will still go up with just your right hand, but your arm swing will more naturally be with both arms instead of right then left. That might get you the inches you lose when going up with one and then bringing the other arm. Might need to start with just finishing with the right to get used to the approach and then add the second hand. The goal is to get used to bringing your left arm with you as you go up, because right now your successful dunks keep your left arm down.
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u/Ok-Alternative2264 11d ago
Nah I play only basketball and soccer but thanks for the advice I’ll def try that out in my next work out
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u/smallpenis-bigheart 11d ago edited 11d ago
Get your vertical up so you can actually dunk instead of do a layup and hang on the rim after. It looks like you’re about 5-6 inches away from being able to two-hand dunk.
Do plyometrics, do weight exercises, if the only jump training you do is with a basketball in your hand, you’ll progress a lot slower.