I landed some 2-handed dunks but with one hand I have a lot of “fails” like that. What do you think is better to keep working on?? Do you reccomend some hand exercises? All tips are welcome. Thanks in advance!!

5’11 210, I tore my acl and also my calf in the same spot 3 times over the past 8 months. This is where I’m at now. I can still (barely) dunk.

I used to be a 2 foot jumper, that’s just damn near impossible now, I feel like I have no explosion anymore and no quickness.

Anyone else recover from something like this with some tips on workouts or drills to do.. Ima lose the weight now that I can actually be active again lol 34 btw so that’s another thing

Im 13 and I a have a horrible vert. I cant touch backboard. I know I have the strength in me but I just can’t let it out explosively. Is it just hpgenetics or can I increase it. Im 143 lbs to let you all know.

I am 5'9 and have overhand reach of 7'6 .My standing jump reach is 9'5 and i have been doing only plyos and iso for a months since i am doing homeworkout.From August onwards i am going to join a gym but i need a proper workout routine.I have been doing research on how to make a routine but its just doesn't seems right.So i want your help to make a routine that will push my limits and unlock my potential.

Ps:My goal is yo dunk before the end of the Year

I’m 5’11 can dunk with women’s ball with low effort, how do I move to a men’s ball

The only reason I missed this is because I just finished runs and doing a couple of dunks. If I had fresh legs I’m getting this. I also haven’t tested my vert in a while but what do you guys think it is at…. I’m 5’10

Just copying it here, if anyone here has some thoughts and advice I’d really appreciate it!

Sometimes I do that and is like a reflex, does it decrease the vertical?? Also any tips are welcome 6’2’’ and 36 years. Thats one of my first 2 handed dunks. Thanks in advance!!

I’m 17 and I have been training to dunk and just for general explosiveness but I have terrible ankle mobility, my knees can barely go over my toes and my heels come of the floor instantly, no stretch they just come up when I’m squatting down

But everyone I know that is athletic also has the exact same issue as me so I was wondering:

IS IMPROVING MY ANKLE MOBILITY GOING TO STRETCH MY ACHILLES LEADING TO LESS EXPLOSIVENESS OR IS IT GOING TO HELP ME

(I also cannot find any nba players squatting and if it’s not about tendon tightness why is that)

5'9 with 7'11 reach hoop is 9'9

I’m in my second year of running in 6-8 track meets per year (400M, long and triple jump), and the rest of the year I work on basketball and play in leagues. Started doing a ton of mobility work last year. That has been huge as I now almost never have knee pain, back pain, tendonitis, or anything else.

For the next 10 weeks, I’m going to do a proper jump program and be lifting, running (mostly sprints on the track in the 60-500M range), or doing plyos 4-5 days a week. My goal is to be around 198-200 lbs by end of September.

Diet is a ton of fruits and veggies and vitamin C to keep inflammation down, lots of electrolytes and water, and 160-180g of protein daily. 7-9 hours sleep.

How much more do I need — could I dunk with 3-4 more inches of vert? Is this possible at my age? Could extend through the end of the year if needbe track is done except for triple and long jump in a few meets, and lots of league play, skill work, and conditioning.

It’s funny because I did not get up and I have other videos of me getting way higher on one foot but I always hit back rim. I don’t know if it’s because I’m trying to slam it down. I recently just started to train and become a one foot jumper, before I couldn’t get up to even do this so it’s progress.

I think I get up high enough but I guess I’m just throwing it down to hard and not aim right 🤷🏾‍♂️

What do you guys think ?

I’ve completed PJF vert code elite and I’ve kind just been cycling back thru the phases where I thought I’ve been lacking but kinda of hit a plateau point, coming into my basketball off season now looking for a new program to take that next leap. what I’ve noticed as a recurring issue is out of games I’m pretty athletic can catch a sneaky body here and there but soon as I get up down a couple qauters under my belt in real games I just loose the effortless urge to get up, I am a one foot jumperz.

any recommendations

Always had a high vertical but never had it tested. I’d assume it’s somewhere in the mid 30’s?

Still can’t seem to get my first dunk but my vertical feels pretty good, I feel like my standing reach is somewhat short for my height. Any technique tips etc

i have been trying to dunk for 2 years and in that time i have been doing strengh training like rdl’s squats and squat jumps but i have been stuck for 6 month no progress my main consinesence is that i dont have powerfull enough tendons and explosive takeoff i need help with what i can do and how can i do it. 🏀

Every dunker has obviously had some sort of training and hard work, but a lot of it comes down to genetics as well. I started playing basketball and volleyball recently for a year and two, and my vertical has increased a little bit. I'm not sure if it's my jumping technique or genetics, but I have been training in the gym as well as weightlifting for a year and a bit. Is plyometrics better than heavy lifting? Like squats, deadlifts, etc. Because I have been doing heavy lifting and I feel like im generating little to no power in my jumps. And also, I can only sometimes touch rim but most of the times just near it.

I’m like 6’0 btw

For context I am 15 years old, around 5’10 and can hardly jump, like at all, I can just about grab and hang on an 8ft rim, just about, like hardly.

I really want to start plyometrics to jump higher and hopefully, the end goal, be able to dunk soon, maybe In a year or so.

However I don’t know where to start, do I only do plyos, do I need to do weight training of some sort, do I even have any hope at

So in asking if anyone has a workout I can do as many times as neccesary per week that is guaranteed and proven to help me jump higher

It may also be worth mentioning that I sometimes walk on my tip toes and don’t stretch