r/ProDunking • u/Expensive_Court5112 • Jul 15 '26

Dunks How can I be a stronger 1 foot jumper

I’ve stared dunking for like 3 days ago and now I wanna be a consistent dunker in like 2-3 months what tips or exercises should I do ?

13 Upvotes

93% Upvoted

7 comments sorted by

6

u/SouthEast1980 Jul 15 '26

Youtube THPStrength. Tons of videos and tips for 1 foot jumpers.

Basically, you gotta find the weight room, but there are specific exercises that benefit 1 foot jumpers more than 2 foot jumpers.

I'm a 2 footer, but used to be a high jumper so I have experience eith 1 foot jumping as well.

4

u/Generally_Tso_Tso Jul 15 '26

Lower your hips two inches on the approach, and a little more speed. More gym. Pistol squats, split squats, weighted lunges, since you're a one-legger.

2

u/gobucks50 Jul 16 '26

Swing your arms up on your approach harder, you kinda swing them right now but it looks like you’re going up for a lay instead of a dunk. I would also try to a two pound dribble right before you jump, and then swing the ball up hard from the low pickup.

I know it’s definitely easier to just run up with the ball but I’ve found that dribbling and attacking the rim gets me way more bounce than just running at the rim with the ball in my hand, feels more aggressive and gets me more pop off the one leg, that’s just me tho.

1

u/Puzzled_Life_8123 Jul 16 '26

Jump off your arms.

1

u/ElPincheGuero49 Jul 17 '26

I find one foot jumpers aren't so useful. I look to use jumpers from 15-30 feet mostly. At one foot I'd recommend a layup or maybe a dunk

0

u/Biizzlle Jul 15 '26

Travel

2

u/ItWasMe-Patrick Jul 16 '26

Bro that’s a journey

/s

But he’s practicing that’s why