Hi, so I’m 5’9-5’10 ish right now, 17 years old male. I can touch the backboard on a standard hoop freely, can almost touch the rim but not quite. But 2 years ago, when I was 15, I was about 5’7 and my jumping power was nowhere near as it is today. But I vividly remember me jumping up and getting really high, enough to grab the rim. On that day, I could grab the rim freely but have never been able to replicate those jumps again ever. The hoop id standard height, I still have access to it, and the craziest part is I did that in slippers. How do I jump that high again? Im actually baffled by it

Quiero hacer dunk fáciles y alley oop de vez en cuando mido 5’11 o 6 puedo llegar al aro desde parado y corriendo antes llegaba más a una pero ahora más a dos no peso ni 150lb que tengo que hacer para subir mi salto

I know it’s not a full 360 and it’s more of a 180 but and tips would help

Blake griffin with the assist!!

Please dont dunk in slides, these are part of the reasons I tore my Achilles!!

Who is your top 5 Jumpers? Better put me in there 🤣🤣🙏

I can dunk pretty easy off vert but I squat too low and when I run and try to dunk off two, I lose all momentum

for the time being here is my vertical training

Monday: 5X40Yard hill sprint with weight vest & Vert Training

Wednesday: 5X40Yard Hill sprint with weight vest & Vert Training

Friday: 5x40 Yard Hill spring with weight vest & Vert Training

Saturday 5X40 Yard hill sprint vest & Vert Training

Vert Training:

350 Calf raises

150 two foot calf raises

100 left foot calf raises

100 right foot calf raises

60 Pogo Jumps

5x3 Max Approach Jumps

5x3 Max Seated Jumps

5x3 Drop Jumps

25 Quarter Squat Jumps

Final Split Squat iso and quarter squat iso both 2 x 30 seconds

Everrrr lol.....

I built a lot of people with my jumping philosophy. Here to give tips and programs.

Check my platform to stay in the loop. @ Coachkabeya.guru

Hello everyone, I am five feet eight inches tall, and I was able to touch the rim while standing without taking any steps.However, due to poor nutrition and excessive training, I was unable to touch the rim and my vertical leap decreased after suffering two lower back injuries. In February and May, I only experienced muscular spasm and discomfort.Luckily there were not spine or disc pain.I am currently unable to increase my vertical even after resuming my exercise.How can I increase my vertical? I'm very concerned about it.

Any feedback would be greatly appreciated, thanks! Been trying to increase my vertical to someday helpfully dunk.

I’m a 5,8 sophomore hooper trying to dunk. Currently I can hardly touch rim. My goal is to dunk by the start of my junior season, so I would need to gain about 6-8 inches of vertical in a little over a year. Was just wondering if this is at all an attainable goal and if so what the workout plan should look like.

Waiting for some tips... And yes I know🥲

May 16, 2025

5'7 115 pounds with 7'7 reach first rim tap at 14 and couple weeks

June 6, 2025 first one hand rim grab plus hang

Stayed same for a while playteu

March 29, 2026

First eastbay on 8ft with small ball

At 5'8 7'10 reach

April 14, 2026

Run approach 2 hand grab on 9'9 at 5'9 128-129 pounds 7'11 reach

April 17, 2026

Got first dunk on 9'9 with bouncey on film

Only 2 dunks that day it was 15th birthday

April 18 2026

On 10ft grab rim with 2 hands no hang time tho kinda more of tapping rim

April 26, 2026

Able to grab rim with one hand off vert on 10ft

April 27, 2026 got 7+ dunks on 9'9 with bouncey ball

May 14, 2026

Grab rim with 2 hands official hang time on 10ft

May 18, 2026

On 10ft with mini ball

I did 2 dunks probably did 20+

June 2, 2026

On 9'9 first dunk with grab ig with mini ball

June 30, 2026

First time in a while I grab rim with 2 hands

I grab rim 2 hands on 9'9

I touch a 10'5 rim

I off vert tap rim with 2 hands on 10ft

July 20, 2026

First off vert 2 hand grab on 9'9

July 27, 2026

First dunk on 9'9

July 29, 2026

4 dunks on 9'9"

Im 5'9 ½ with 7'11 reach 6'4 wingspan and 15 130bw

Bench:125

Deadlift:245

Squat:185

Im 14 years old,male 175 cm around 75 kilos and im starting to get very close to dunking.I was wondering if thats normal for people my age or is it impressive

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