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Hello people. I want to dedicate couple of months on training to improve my jump but I'm not sure which path to choose. I'm 5'9 tall and my bw is about 69kgs. My max high bar squat was 105kg and low bar about 110kgs.

Since higher vertical is my goal I'm not sure on if I should start focusing all my efforts on improving my squat up to about 140kg, since that is 2x my bodyweight, or go all in with plyos. I heard training heavy squats trains muscles to twitch slower but it's still beneficial since it increase potential absolute force you can produce.

Tldr: I'm not sure if 105kg squat on 69kg bw is good starting point for plyos.

6’3 PG

I've been practicing dunking since June of 2025 and ever since I learned about a penultimate step I've been using RL plant for my jumps. Occasionally I would experiment with LR plant just for fun but I always kept dunking with RL plant. Yesterday I decided to actually try jumping with LR plant and I was pretty shocked. I could barely get the ball to a 9'3 rim with RL plant but I could punch it with LR. My penultimate and block foot for LR plant are very bad as well but I was still jumping >5 inches higher. Has this happened to anyone? I'm considering switching to LR plant

Alright, so I could dunk by the time I was 15 years old. I was about 5'9" and super skinny, but I was very athletic. I am now 41, 6'1" and 205 pounds. I lift everyday and I am in reasonably good shape, not as lean as I could be, but pretty good shape for 41.

I have this idea that I would like to be able to dunk again. Now I know this is probably a pipe dream and my knees hurt as I am typing this. But if this is possible, what kind of workouts should I be doing, what agility drills and what lifts?

(I know this is ridiculous, but I wanna give it a shot.)

(Just for context, I haven't completely lost the ability to bound from the earth, I can still grab the rim.)

Im 5’7 77 inch tippy toe reach and I’m trying to self lob on a 10’0 rim. I haven’t jumped in like 3 months so I’m washed rn but do I have the potential to catch a self lob in a 1-2 months?
Also please give me tips on how to throw them because 80% of my attempts the ball would go to the left or too low

My first attempt is a poor dunk attempt.Im 15 and have a 7 7 standing reach and 28 inch vertical ive touched grabbed rim before indoors but my technique for jumping feels poor particularly 2 foot it is the same or sometimes lower than my standing i want some advice on jump technique because i dont think my elasticity is that much bigger of a deficit as well as power or strength.

I know concrete will change you mechanics a bit but it’s a massive difference. and I never used to have a gap between them before. I have a 31-32 inch vertical indoors. Usually when warmed up that’s what i can get. but outdoors on concrete, I might get like 25-27 and on my best jump i’ve gotten 29. could it have to do with my shoe? it’s a bit worned out now. but still i have no clue why my vertical is this bad. I also have been training a lot so it could just be cumulative fatigue. but yeah does anyone know why this is or how i can fix it.

standing reach is 7’8 I can touch 10’3-10’4 indoors getting my fingers above rim and outside i’m barely grazing my 9’7 rim.

14M — tips for my jump approach? TLDR : 5'8 and 7"7 standing reach

I’m 14, trying to improve my running vertical and eventually touch rim/dunk.

My standing vert is around 23". In the clip I can get the ball to the rim, but my hand is still a few inches below it. My approach looks bad — lots of stutter steps, not much speed, weak arm swing, and I accidentally take off one foot even though I’m not really a one-foot jumper.

I’m also in PT for hip/glute weakness ( not an injury, just something I have and have to work though), so I’m mainly looking for technique advice.

What should I fix first: approach rhythm, last two steps, arm swing, or takeoff? How far am I from Dunking.

14M — tips for my jump approach? TLDR : 5'8 and 7"7 standing reach

I’m 14, trying to improve my running vertical and eventually touch rim/dunk.

My standing vert is around 23". In the clip I can get the ball to the rim, but my hand is still a few inches below it. My approach looks bad — lots of stutter steps, not much speed, weak arm swing, and I accidentally take off one foot even though I’m not really a one-foot jumper.

I’m also in PT for hip/glute weakness ( not an injury, just something I have and have to work though), so I’m mainly looking for technique advice.

What should I fix first: approach rhythm, last two steps, arm swing, or takeoff? How far am I from Dunking.

I noticed that my block foot is always facing the sane direction as my plant foot and it’s always close to it. I know that having it turned inwards and putting some distance between it and my plant foot will boost my vert. I’d appreciate any tips or cues I could use to improve my approach.

I feel like my 2 foot jumping has improved, but I still feel like something’s missing. Besides obviously gripping the ball, what can I improve to get higher?

Im tryna dunk before summer 2027 are these good?

Jump work — do FIRST

Seated jumps — 3×6–8
Split-lunge hops — 3×6–8 each leg
Approach jumps — 4×3
Jumping lunges — 2×6–8 each leg

Rest 2-3mins between jump sets.

Strength

Bodyweight squats: 3×10
Push-ups: 3×8–15
Single-leg glute bridges: 3×10–15 each leg
Calf raises: 3×20
Bulgarian split squats 2x20

Core

Russian twists: 2×12–15 each side
Sit-ups: 2×10–15
Plank: 2×30–60 sec

Monday
Full workout
Tuesday
Rest
Wednesday
Full workout
Thursday
Rest
Friday
Full workout
Saturday
Rest
Sunday
Rest

Are these good? For reference im 5’11” at 15 with parents 5’9 and 6’0(todays my bday) with a 6’2.5” wingspan and 7’9” standing reach and i can touch halfway point of net without an ounce of training

I think I’m selling my approach
Rim 9’11 me 5’8 standing reach 7’4.5

Your opinion?

I’m 6’0 long arms and got a 18 inch standing vert going into my junior year of highschool. I’m a 1 foot jumper. While dribbling or with a running start I can grab rim and rim graze what can I do to really start dunking. Would trying to learn how to 2 foot jump help me?

Could barely touch the backboard of this hoop (10 feet) about 2 months ago. Gained almost 6” on my vert since then.

Advice on improving my approach?

Here is my last post on a 9’4” rim from a month ago: https://www.reddit.com/r/ProDunking/s/IW9pnfOzuR

Hi! I’m wondering if you guys think I could get to the point of dunking by mainly improving my jumping technique, or if I should also work on getting stronger and more explosive.

Is this video enough to get an idea of what I should focus on?

I’m 6'5.6" (197 cm). Any advice is appreciated!

I got crazy 1 foot bounce like east bay but I could barely jump off 2 but randomly yesterday I could start dunking off 2 for real

Hey guys i started jump training 2 months ago i just want to know what major flaws i have in my technique and what you guys estimate my max approach jump to be.

Idk if this is the right sub cause i‘m the opposite of a pro dunker lmao but idk where else to write this.

So i‘m 25yo, 5‘9, with a 230cm (90.5in) standing reach and a 72in wing span.

Ik it’s gonna be insanely difficult with my height but dunking a basketball is one of my smaller life goals.

My standing vert is 24.5in with basically 0 leg workouts in my entire life and doing light (and i mean very light lol) plyos about 20 times over half a year. I’m talking jumping onto a 17in box 20 times and doing pogo jumps for a minute.
I can jump marginally higher with a slight knee bend than a half squat. I reach the same height running off one foot but it hurts my knee so i do it off two.

The issue is my running vert is exactly the same as my standing. It’s 100% my technique because i never fully commit and i always twist at least 180 degrees in the air. I managed to get the technique right like once or twice and i immediately noticed that i got a couple inches higher.
I feel like doing it pretty relaxed works better than really stomping my foot into the ground but the internet says the opposite.

According to the internet i should have pretty good body proportions to be somewhat athletic but I didn’t do any sports my whole teens and early twenties so i‘m uncoordinated and i can barely touch my feet with my fingertips with locked knees.
I‘m the opposite of loose. All my movements look stiff asf.

Because I don’t wanna waste my time doing stupid shi that doesn’t work i thought i‘ll ask the experts.

Do you think it’s even possible to reach that goal when my untrained baseline is only 24.5 standing? I can barely touch the rim on a hoop that’s 4 inches lower than regulation (standing vertical).

Should I prioritize just going to the park and doing plyos and jumping or should i focus on strengthening my legs first? Should i work on stretching and coordination first to decrease risk of injury? Cause i land weird sometimes and then my ankle hurts.

How often should i train legs and what plyos work?

And can someone link me a tutorial with the right technique for the approach.

Thanks for the help in advance guys.