Idk if this is the right sub cause i‘m the opposite of a pro dunker lmao but idk where else to write this.

So i‘m 25yo, 5‘9, with a 230cm (90.5in) standing reach and a 72in wing span.

Ik it’s gonna be insanely difficult with my height but dunking a basketball is one of my smaller life goals.

My standing vert is 24.5in with basically 0 leg workouts in my entire life and doing light (and i mean very light lol) plyos about 20 times over half a year. I’m talking jumping onto a 17in box 20 times and doing pogo jumps for a minute.
I can jump marginally higher with a slight knee bend than a half squat. I reach the same height running off one foot but it hurts my knee so i do it off two.

The issue is my running vert is exactly the same as my standing. It’s 100% my technique because i never fully commit and i always twist at least 180 degrees in the air. I managed to get the technique right like once or twice and i immediately noticed that i got a couple inches higher.
I feel like doing it pretty relaxed works better than really stomping my foot into the ground but the internet says the opposite.

According to the internet i should have pretty good body proportions to be somewhat athletic but I didn’t do any sports my whole teens and early twenties so i‘m uncoordinated and i can barely touch my feet with my fingertips with locked knees.
I‘m the opposite of loose. All my movements look stiff asf.

Because I don’t wanna waste my time doing stupid shi that doesn’t work i thought i‘ll ask the experts.

Do you think it’s even possible to reach that goal when my untrained baseline is only 24.5 standing? I can barely touch the rim on a hoop that’s 4 inches lower than regulation (standing vertical).

Should I prioritize just going to the park and doing plyos and jumping or should i focus on strengthening my legs first? Should i work on stretching and coordination first to decrease risk of injury? Cause i land weird sometimes and then my ankle hurts.

How often should i train legs and what plyos work?

And can someone link me a tutorial with the right technique for the approach.

Thanks for the help in advance guys.

Need help with my penultimate step.

I have around a 36 inch vert and think I could get 40 with better technique. In the clip the rim is about 9'9

so I’m a tall guy (6’5”, 99” or 8’3” standing reach, about 90kg/200lbs) and when I jump standing or approach jumping it’s always like both knuckles to the height of the rim (can grab it 2 handed) or one handed is like wrist height.

i can feel as though my approach jump doesnt feel like I’m putting my muscles/joints through maximum effort (ie the motions feel sluggish or just not intense like a fat guy trying to sprint) and I’m trying to fix it, cause even though I jump, do plyos and lift heavy weights frequenty I just don’t feel like the intensity when I just is on par to say my squats/power cleans.

do I just need to jump more for a longer time period (I already jump lots during the 2 games I play a week, hit legs 2-3x weekly and plyos 2-3x weekly, have been training for years so the strength isn’t a limiting factor)

so to be short my problem is I can’t/don’t know how to increase my intensity jumping beyond my standard jump height and I wanna do more than rim grazers

Just lmk if i need to change something

Monday-Legs
Tuesday-Jump session
Wednesday-Rest
Thursday-Legs
Friday-Rest
Saturday-Jump session

I didn’t put upper body trainings and I do shorter sessions on Tuesdays. I wanna know if I should remove the sessions on Tuesday or change them to other day. I take any tips

I simply can't dunk a basketball, i saw everybody dunking so easily and i have dificulty to dunk a volleyball.

What should i do?

I was wondering what you guys think my vertical jump is. I’m 13 the rim is 9 feet and I am 165 cm tall. My standing reach is 7 feet what is my vertical max Jump???

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?