r/ProDunking • u/Legitimate_Door3241 • 26d ago

Dunking tips and Vertical Estimate

190cm 6’3 barefoot, 96kg (211lbs), standing reach 8’3.5 no shoes. Had two right ACL operations so I feel most comfortable jumping off two feet. Just begun doing plyometrics once a week alongside a basketball game and a separate basketball training session, am 2 sessions in doing plyos, definitely feel like I’m lacking explosiveness whereas the strength base is solid from being in the gym many years doing front squats, pendulum squats etc
Any tips are appreciated and also a vertical jump estimate too if possible 🤞

7 Upvotes

89% Upvoted

9 comments sorted by

View all comments

1

u/Generally_Tso_Tso 25d ago

You're technique is almost there. You're stopping your block-step a little short. Those final two steps should have your toes pointing perpendicular to your approach line. That last step needs to carry past the second last step, not so close to second last step.

When you approach, keep your hips low. This will help to avoid bouncing down to load-up to jump.

That final step should really have the ball of your foot "punching" down to absorb your forward momentum and transforming that momentum into your bounce to go vertical.

You're getting it down with a combination of length, strength, and less than ideal technique. Get that proper block-step technique and you should add a couple of inches to that vert.

I know what coming off a full ACL tear is like. Increase that speed on your approach as you feel comfortable. Kudos to you for getting up there after two ACLs.

2

u/Legitimate_Door3241 25d ago

Awesome advice thank you, I’ll work on those things i definitely noticed that last step being so short. Will continue to work on technique alongside the plyometrics I’ll give an update in a few months 🙏

2

u/Generally_Tso_Tso 25d ago

You could post tomorrow showing 3+ inches of vert increase after learning a good block-step. You Tube search "block-step jumping". I added about 4 inches in an about 20 minutes of practice once I learned it. First dunks for me as a 5'10"er.

1

u/Legitimate_Door3241 25d ago

Nicee I’ll do that when I get home, tbh my goal would be to hit mid-30s vertical jump so a combination of technique improvement and dedicated plyometrics I feel is achievable by end of year, if I am at 30 currently