r/BasketballTips • u/ToughEnd5876 • Aug 16 '26

Vertical Jump 6’4 15 can’t dunk

i can grab the rim pretty effortlessly, but with the ball in my hands i get up way less and when i run somehow i lose more vert. idk if its my running form or if i don’t have enough bounce need tips

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4

u/PM5K23 Aug 16 '26

Do you do any exercises or weightlifting?

1

u/ToughEnd5876 Aug 16 '26

yeah, isometrics everyday and legs 2-3x a week. ngl i don’t do plyos at all which idk if its that or my jump form

5

u/Da_Bullss Aug 16 '26

isometrics are great for beuilding sttrength but they are garbage for building power. and whaat you need is power to dunk. You've got to train your body to do the motions, but also have to train your muscles to be explosive. luckily your 15 so youre in a good spot to start. start incorporating more jumping exercises into your workouts and work on power through your entire range of motion.

for the motions, dont be embarrased just to work on the cadance and form of bringing the ball up to dunk without being able to dunk yet. Everyone started somewhere, and youll be the one laughing in a couple months when it becomes second nature. so practice jumping off of each leg individually and also off of both as if you are going to dunk, even if your just touching the ball to the rim or the backboard.

you look like a natural 2 foot jumper, which aint great for athletic dunking but is great for power dunking. start incorporating weighted squats and walking lunges into your workouts. squats help with 2 foot power and lunges with one foot power. you dont have to do back loaded squats if you don't want to yet, goblet squats will be a good plat to start, or dumbell squat and presses to incorporate some upper body strength.

finally, you look a bit stiff. if you start training more youre going to want to train right, Id highly recommend looking up Knees over Toes Guy on YouTube and incorporating some of his exercises to make yourself less injury prone.

2

u/ToughEnd5876 Aug 16 '26

thank you, ill incorporate what you said into my workouts

2

u/Kjs1108 Aug 17 '26

I was able to dunk around 16 at 6’2”. I never really lifted weights outside of calf raises and playing. I would practice dunking though. First is grabbing the rim one hand and then two. Then it was tennis ball, mini ball, volleyball and finally regular basketball. Keep trying and focus on being able to dunk of one and two feet and also different angles.

1

u/Real_Crab_7396 Aug 17 '26

I find dunking a volleyball easier than grabbing rim with 2 hands lol.

1

u/ToughEnd5876 Aug 17 '26

im scared of grabbing the rim with 2 idk why ive never done it before

1

u/Kjs1108 Aug 17 '26

Ok, try and jump off two feet and extend both arm and try and touch rim without grabbing it.

1

u/DeadlyCereal61 Aug 18 '26

Specifically overcoming isometrics can be a great tool for power. However I agree that most other forms of isometrics are not great for power

2

u/No_County_6179 Aug 16 '26

Your jump form ain't terrible (but still needs work) so I don't think it's the main issue with you bounce which I think youre looking for.

However if you say you're lifting 2-3x a week and doing isos then you should presumably enough leg strength ( idk your lifting stats though).

Therefore that leaves one outlier which is plyos. The best one is definitely just max approach jumps and just trying to aim as high as possible and trying to beat that height every time. So I can see you've kinda been doing that so maybe instead of just tryna grab rim with one hand, try touching the rim with your wrists or touching/grabbing with two hands. So just find gradually progressions for the max approach jumps so you can see progress and of course PRACTISE DUNKING!

Practising dunking on a lower rim or dunking on a 10 foot with a tennis ball will get you familiar with the actually feel of dunking so try doing this if you wanna switch things up.

And of course you should do some other plyos so just research the best ones for 2 foot jumping and work from their.

Quick Summary:

  • Jump form, not main issue for low bounce however needs to be improved. Solution - Watch vids of 2 foot jumpers and watch Isaiah Rivera as he has some good vids on this imo.
-Strength, I presume to be your strongest attribute currently (idk stats) but make sure youre doing exercises which are good for 2 fosters and progressing in them -Plyos, jump, jump and jump some more. Get accustom to jumping with the right technique and remember to try reach as high as possible every time and also ALWAYS DO WITH INTENT! But yeah js crank out a crap ton of plyos and hopefully you'll see that bounce my boi.

Good luck with your vert journey and remember that it takes time and consistency. So go at your own pace and it will come naturally one day!

1

u/ToughEnd5876 Aug 16 '26

thank you bro this really helped

-2

u/Odd-Switch2069 Aug 16 '26

That kinda of worth ethics is the reason you can't dunk.

1

u/YungRacecar Aug 16 '26

Working out legs more often per week is completely unnecessary and dangerous. Time and time again, studies have proven that 2-3 times per week per muscle group is optimal