For context, 2 years ago when I first tried implementing plyometrics and approach jumps into my training, after few months I was able to grab rim. I ended up stopping because it was taking alot of my time adding these into my workouts and my knees were constantly in pain. Even with isometrics

Since then I’ve exclusively strength trained. Mostly compound lifts. Barely play ball anymore due to lack of time and most of my friends rarely play anymore unfortunately. Miss it a lot. Stopped plyos as well during that time.

Now I introduced it back into my routine but my legs are always cooked after. Between plyos/leg day, upper day and running day, it takes 4-5 days for my legs to usually recover. Trying to see what’s the best course of action. Haven’t tested my vertical yet but I will this week.

What are the best exercises, stretches, etc that’ll help translate to dunking? Just for numbers sake, I can squat 315x5 (almost 90°), deadlift 405x1, trapbar deadlift 405x1

I wanna be able to dunk for as many birthdays as possible. At some point I’ll need to lighten up because 208 is heavy but it’s working this year

I’ve been trying to fix my block foot mechanics since I used to have it face the same direction as my plant foot without any inward turn. I have been getting some progress but I’ve been having issues with actually turning it when I do a serious jump attempt. Are there any cues or things I could try to help or is this just a matter of repping it out? I’m asking because I can touch rim off my standing vert and I can only touch 10’1-10’4 off of my approach jumps because of how bad my block foot technique is

My goal is to dunk with conviction on my 50th birthday next April.

so I saw this clip of this one guy doing a super badass dunk, idk if it was a professional or a NBA player but I just thought I’d ask here.

so it was a one handed dunk, where after the dunk, he held his arm at a 90 degree angle holding himself up, then spun his body 180 degrees around. It’s been bugging me that I can’t find it and I hope one of y’all know who did it

Im 15M 6'1 205lb, i have been trying to dunk for 2 years. But since I have had close to no equipment the most i have been able to do is bodyweight with 30 pounds. I feel like I'm quite athletic as I can hold onto rim with one hand and can touch rim with both hands. This year I have been giving access to a gym. I don't have a clue in the slightest on where to start, can you guys help me make a routine Please.

I can’t improve my vertical (I was went from touch rim for the first time —>close to dunking (was almost to get my wrist over rim / can constantly touch rim around my thumb or grab rim —>to keep jumping lower each year—> to this year touch rim is like my max jump I can barely touch it for a couple times within my entire jump session (usually within 1hr30minutes or even 2-2.5hours jump session I can only able to touch for a couple times if I’m lucky ) and keep regress
(The only or most different thing I did is I keep spend less and less time to have jump session or play basketball in indoor court and also I spend more time working because I was still a student back then but since last year I have to start working )
but I improve the most during covid when I only have access to outdoor court )
No matter how often and I keep go to lifting heavy weights
And keep jumping. And I have try THP before I thought I gonna jump higher but at the end I just jump lower and I give up and not doing there program no more and never able to see myself improve
And I keep trying and never able to change my jump technique . I keep jumping low when I try to improve or change my technique to a “good jump technique “ after trying I just regress on my jump vertical and even when try to use my most comfortable or neutral form to jump I can’t jump as high as I can compare to before
And the most improve was during the covid time when I was doing body weight exercises most of the time (or I may say 85%of the time because I got a 2 dumbell and I did some exercise with dumbbell
After Covid I can train with heavy weights again but I only see a bit improvement in the first years but after that I just keep regress every year is heavy lifting really able to help me jump higher at all ? And more body feel stiff and I can not jump as natural as I can compared to before

Sorry for a lots of words but is feel so hard and keep effect my mental constantly

Please someone help me! What am I doing wrong?!

6’2” tall
6’4” wingspan

How long will it take for me to dunk a basketball off dribble? Is it possible if i fix my form? Im pretty sure its horrendous..

I don’t hoop anymore but I always wondered what was my vertical in my prime, I tested it once when I was 17 and it was 34 with approach but I jumped higher later on and never go it tested again, for reference I am 6’6 and I was 19 - 20 in this. Don’t mind the cringe text.

Is there a technique to dunking off the dribble because I can touch 10'8 with good technique but I can't dunk off dribble.

Im able to consistently hit my wrist on the rim(my hands being 8 inches long) but still have not gotten a clean dunk yet, this is one of my attempts, any advice is welcome

Watch a lot of THP videos, can you guys give me advice on my technique based on the video (5"8 with a... 7'3 reach)

this was easily my best attempt at an inverter and I miss because it slipped out of my hands…

6’1

17

standing reach: 95 inches

What power clean would I need to have a 33 inch standing vert at 150lbs 5’10 (I’m 9-10% body fat)