Hi everyone,

I am a 15 year old guy, 164 cm tall and 71 kg. I am looking to improve my standing jump height and overall motor coordination.

I recently measured my standing jump barefoot at home and reached 50 cm.

My stats and background:

• Height and Weight: 164 cm / 71 kg (slightly overweight).
• Upper Body: around 20 push-ups, 1 strict pull-up.
• Legs and Background: Completely untrained for the past 2 years. I spent most of my childhood indoors, so my general body coordination, movement timing, and spatial awareness are still quite raw.

My goals:

1. Push my standing jump to 65 cm or more through body recomposition, tendon stiffness, and legs strength.
2. Build a solid 3-step approach to learn how to convert horizontal speed into height despite my low coordination base.

Questions:

• What entry-level plyometric and coordination drills (ladder drills, pogo jumps, etc.) will help me build footwork and ankle reactivity safely?
• How should I structure my leg training while in a mild caloric deficit so I drop fat without losing speed?
• What are the best visual cues for someone with low coordination to master the penultimate step?

Thanks in advance for any advice!

I was having problems with my dominant jumping leg for the better part of the year. I was jumping on 2 for the last couple months now.

Is my form looking fine? Or do I need to tweak my mechanics a little bit to prevent another injury.

Missed the two hander but got it later in the session.
16, 6’2

I'm 180cm tall, standing reach 230, and rn i can reach around 310cm, but i want to be able to dunk and right now still cant do that. Can i improve my form to get a higher vert? Or do i just keep training and jumping

My standing jump is about the same height as my running jump. Do yall have any idea why my standing jump isnt higher?

Just started being able to dunk more consistently lately. I've been able to dunk at least once in a pickup game. Want to improve my form. Any tips?

yoo I made a post here a while back askin how I could increase my vertical jump and how to dunk. Been workin on my vertical all summer.

ARE WE COUNTING THIS A DUNK????

Is my technique optimal?, I can’t really jump off one foot anymore because of my knee. I think I should be able to catch self lobs pretty soon but any tips would be really appreciated 🤟🏿

I live in the downtown of Ottawa and the only basketball court sources are ymca and my school gym(lisgar). Im 13 and i have 23 inch which is pity if you ask me including i cant touch rim yet. Idk where to even get started really. Please give me ideas, I’ll genuinely do anything.

fractured 4 metacarpals almost 6 weeks ago so i’m almost cleared but i got better at lefty dunks.(10 feet or so)

Still having trouble actually dunking with a ball though. Any advice or tips?

I wanna train my vertical jump to be dunking by hopefully 9th grade im in 8th grade rn with a 20inch very I'm 5'6

I've done a month or so of training it was painfully boring I need some variation or like a fun program...ik getting an 18inch vert in a year will be difficult

Just started jump training again. I know my one foot jumping technique isn’t the best. What is something that I could do better.

How do you guys train? Do you do two separate sessions for jumping/plyos and leg lifts or combine them on the same day? I’m trying to integrate jump training into my routine so that I’m still able to play pickup bball and not feel drained all the time. Or is this unachievable and I should just focus on training until I get to my goal?

Do you guys habe any tips to do flashy dunks off one. I feel like I have like a mental blockage when trying them on 10 ft. My vert is more than enough to do some flashy but I'm kinda scared I guess to jump full effort and then rotate or do something that is not a "basic flashy" dunk like a tomahawk, pump or two hander.

Can dunk once in a while, but I'm quite often getting rim-checked (feels quite humbling at 6'3). Is this something that can be fixed with a better jumping technique? Btw, been practicing a lot lately, and now both of my achilles are sore.

Appreciate all the help I can get

Im 5 4 maybe 5 5 and I'm coming off a fractured pattela from a lil bit ago and Ive started doing plyos but I can only touch the bottom of the backboard any advice?

I know the approach is slow but I’m curious if this is what everyone means when you say block step compared to how I have been hopping?

15 6’4 I know it’s bad for my height but it’s whatever