The ability to dunk and jump high is probably one of the biggest bragging rights in the game of basketball. From players like Giannis Antentekounmpo or Lebron James, nothing gives more pleasure and excitement than witnessing the art of dunking. Dunking is the highest percentage field goal that you can attempt in the game of basketball. With it being the highest percentage shot in the game of basketball, it truly is a move worth mastering and learning.
A lot of people assume that height is required to be able to dunk, but what people don’t know is how you can actually train your body to be able to have that privilege. It is not all about your height, and personally, I know people who are tall and still can’t dunk. It’s all about technique and training your body the right way. There are people out there who are born with bigger hands, which allow them to palm the ball much easier, like Kawhi Leonard for example, but you need to overcome that and work hard. Watching a player dunk a basketball is one of the best plays that you could possibly see during the game. The ability to jump high allows you to become a dangerous player on the court. You will be able to attack the rim at a pace where no one can even stop you.
Think of a player like Giannis Antetokounmpo, he uses his length and his athleticism to dominate the painted area. No one can stop his dunking ability and this is why he is the NBA’s reigning MVP.
Dunking is a dream that won’t die, an inspiration to all.
You need to understand that dunking isn’t for EVERYBODY. Hard work is required to be able to pull it off. As long as you are determined to work towards acquiring this skill, someday you may be able to dunk. Nothing in life is easy.
Some people have extra weight that just keeps them down, some days you just aren’t feeling it on a certain day, and you just can’t get enough hops with your legs. Some days you just got the right shoes on, some days you can’t get a grip on the ball. Some days your body just isn’t feeling it. There are some factors out there that do affect your ability, you just need to know that you can’t give up and things like these are normal.
Dunking is a crowd-pleasing move that everyone loves. It is also a skill that can help turn the favor for you. Now obviously height and size do help and matter, but there are short players out there who have learned the skill with hard work and patience. There are people out there who can’t even palm a basketball who can dunk. Just remember, it’s all about hard work and dedication.
To be able to dunk a basketball successfully, you need THE FOLLOWING:
- You need to know how high you can jump and how much higher you need to jump to be able to dunk
- You must have and know your vertical to be able to help you determine how much higher you need to jump to dunk, make sure to check out the Dunk Calculator
- You need to know the correct jump and dunk techniques
I would say that my first advice would be to first forget about dunking, and just focus on learning the fundamentals of basketball. You need to learn the basics such as proper shooting form, defence, moving off-ball, footwork, etc. You need to learn the basics before you even think about dunking, and this is my advice for you.
Now if you have approached this article, you should already know about the fundamentals of basketball, and most of you are already familiar with basketball.
Now in terms of the first point that I made, it’s pretty straightforward. In order to be able to dunk, you need to be able to jump high enough and have that high vertical. You also need to know how much vertical you need in order to dunk. You need to realize that if you can’t jump high enough, you will never be able to dunk (at least on the normal regulated rim [10 ft.]).
If you want to be able to improve your vertical and reach high heights, please make sure to check out one of the best vertical jump programs, which could help you improve your vertical by 9-15 inches in just a matter of weeks, Vert Shock.
For the second point, it’s something that is completely underrated by many. Being able to dunk the ball isn’t strictly possible just based on your athleticism. The ability to dunk is just like any other skill. You need to learn how to do it, and most importantly, you need to practice it. Your body needs to be conditioned the right way, and you need to know the right techniques. I remember one time when I was playing basketball at the public park, some guy came in and he had this raw athleticism that was just phenomenal. He was trying to impress everyone. After holding on to the rim, and showing off his vertical, he finally got a hold of a basketball and attempted to dunk. He ended up getting injured and he needed to be taken away by one of his friends. There are so many people out there who have the athleticism to dunk, but they just don’t know how to use it and what to do with it. There are people out there who are strong, but lack the correct technique and coordination to be able to dunk. Learning the correct technique will not only help you make it easier for yourself, but it will also help you avoid any sort of possible injury.
Steps To Follow
#1) Start by practicing dunks on a lowered rim that matches your vertical
You need to start off by practicing dunks that match your vertical. Normally what I do is start by putting the rim at 7 feet, and once I feel comfortable enough to move on after dunking a bunch of times at that height, I move the rim up by 1 foot. Once I start feeling uncomfortable, I start moving the rim up by 0.5 feet instead. As soon as you realize that you can’t dunk anymore at all, move the rim back down until you feel comfortable. This step is very important because it will help you get used to the feeling of dunking the ball and it will also help build muscle memory. It helps you right away, rather than learning before you actually have enough vertical to reach the 10-foot hoop. You need to prepare yourself for the real thing. In order to do that, the height of the basket should be at the peak point at which you can dunk. It is important to know that if the basket is TOO LOW, you won’t be building any sort of muscle memory required for dunking on a normally regulated hoop. That is why, when you do this, you have to test and make sure that you set the hoop at the highest peak of which you can dunk.
#2) Use smaller balls for practice
Before you actually start dunking with a basketball, you need to start with a smaller ball and work your way up. For me personally, I started off with a tennis ball. Now this doesn’t mean you have to start off with a tennis ball, it just means that you should try using a ball that is similar in size to the tennis ball, like a ping pong ball also works. Once you feel comfortable with a tennis ball, work your way up to a soccer ball. Soccer balls are smaller than basketballs and are MUCH EASIER to palm with your hand. Soccer balls are probably the best tool to use when you are a beginner, practicing your dunks. Once you feel comfortable enough to move on, and you feel like you are ready, move on to basketball. The reason for doing this is that if you can’t palm the basketball, then you will ultimately need to learn how to control the ball with both your hands until you finally reach the air with the extension of your arm for the dunk. It is also good practice because basketballs are much harder to palm with your hands, harder to control, and just harder to get into the net. If you start off with smaller balls, you can get a feel of dunking, and it is also just good practice, which you need.
#3) Make sure that you can touch the rim with your wrist
This step is actually really important and not a lot of people realize how important it actually is. Normally people assume that if you can touch the rim, you can surely dunk, but that is just not true. Basketballs are big, and in order to actually dunk a basketball, it is recommended that if you want to dunk, at the MINIMUM, you must be able to touch the rim with your wrist, as shown in the photo above. You will need to get high enough to be able to smash the ball into the basket. If you are short, then you have a lot of work ahead, yeah I know it sucks. If you can’t touch the rim with your wrist, you will surely get blocked by the rim, and honestly, that is just embarrassing.
For this to work, you need to increase your vertical jump. To do that, I personally recommend trying vertical jump programs such as Vert Shock or The Jump Manual, which help you increase your vertical jump within weeks. You need to follow these specific workout plans that are designed to help you jump higher. These workout plans target strength training, plyometrics, and stretching.
#4) Practice your approach to dunking
It is important to practice and learn the approach to dunking. Now obviously the most important part of this step is dribbling. When approaching the hoop, you can only take TWO steps without dribbling. So… as you are palming and controlling the basketball as Giannis Antentokounmpo is above, you need to make sure you have control of the ball and that you are jumping from about a meter out from the rim. I will be talking more about one-handed and two-handed dunks below, and you need to make sure to read it because it is VERY IMPORTANT. It is recommended for beginners to leap off of the foot opposite of your shooting hand (your plant foot). Once you are in the air, extend your arm towards the rim, and ultimately SLAM the ball into the hoop. Again if you are struggling to put the ball into the hoop, please work your way up towards that by using a smaller ball.
#5) Learn how to finish your dunk safely & Land correctly
This step IS VERY IMPORTANT. Many NBA players and athletes around the world have gotten BIG injuries due to their dunk landing. Gordon Hayward got injured after landing awkwardly for an Alley-oop dunk, Klay Thompson, during the NBA Finals last year got injured while attempting a dunk. A lot of players in the NBA get injured because of the way they land after dunking the ball. For me personally, I have landed awkwardly many times, but luckily it was just a rolled ankle. It’s common to be focusing and putting ALL OF YOUR ENERGY on dunking the basketball, but what you need to remember is how important the landing is. Sometimes you may fall on your butt, and it is going to hurt, I’m not going to lie, it happens, but again, landing is VERY IMPORTANT. Spend some time focusing on finishing the dunk, and landing the correct way. Something I recommend is to visualize your dunk step by step. It is also very important not to HANG ON THE RIM, I’ve seen countless injuries because people want to act cool just hanging on the rim. If you hang on the rim, you may slip off and ultimately be caught off guard. The only time I would ever recommend hanging on the rim is when there is a lot of traffic in the paint. Once it is safe for you to land, then let go. I also recommend that you keep your knees bent as you land.
Dunking Off One Foot
The best and easiest way to dunk a basketball is off of one foot. This is because you get the highest vertical when jumping off of one foot while running. There are people out there who do prefer jumping off of two feet, and that is fine, but you just need to know that dunking off of one foot, is just MUCH EASIER. It’s also easier to learn because the movement pattern is similar to doing a layup, so it may be easier to grasp for you.
If you want a good example of a one-foot dunker, YOU HAVE TO look at Zach Lavine. Most dunkers who jump off one foot are often more skinny with a defined build. Zach Lavine is one of the most entertaining dunkers currently in the NBA.
*Please make sure to watch this battle between Zach Lavine and Aaron Gordon. Possibly one of the greatest NBA dunk contests during the prior decade.*
Pros
- Much easier to perform, and also results in higher jumps
- Easier to learn the movement pattern because of how similar it is to the layup form
- A much quicker dunk
- More explosive
Cons
- BIG/HEAVY athletes or athletes who are muscular often tend to have problems with this type of dunk, I would personally recommend leaping off of two feet for those types of athletes. It is safer for those types of athletes
- It feels awkward for most
- If you are dunking off one foot, you are most likely also dunking with one hand. It is very hard to control the ball in the air and should take time to practice learning how to control and palm the ball.
- Sometimes are bad for knees and ankles because you are putting all your pressure on them
If you are looking to prioritize dunking off one foot, I would recommend [Vert Shock]. There are no weight-lifting exercises required in this program. This program should make you more EXPLOSIVE, with HIGH HOPS. Vert Shock is designed after advanced plyometrics and is perfect for one-handed dunks.*
If you want to know more about the technique behind jumping off one foot and dunking with one hand, please make sure to check out [my post here]
Dunking With One Hand
Dunking with one hand often requires less vertical rather than dunking with two hands. Although you can dunk with either hand after jumping off one foot, athletes often dunk with one hand after jumping off one foot because of the explosion, and the higher vertical you get from dunking off one foot. If you are planning to dunk with one hand, you need to be able to have a good grip on the ball. You need to be able to palm the ball as you will be controlling the ball with your hand in mid-air.
Dunking off Two Feet
Two-foot dunks are honestly just harder to perform. It’s also a dunk that just has so many questions but not a lot of answers. Some people can dunk off two feet effortlessly, and some people don’t even stand a chance. Although they are harder to perform, they are safer dunks to perform, and they just feel more comfortable.
Most athletes who perform two-handed dunks are VERY ATHLETIC and have a big body build. Ultimately, this technique creates POWERFUL SLAM DUNKS. These types of dunks are made for muscular athletes. Dunks off of two feet rely more on power than quickness. Most athletes who perform two-handed dunks are those who are standing directly under the basket, performing a STANDING DUNK, rather than a driving dunk. This type of dunk relies heavily on your knees. You need to bend your knees, build up the power, and then release it all for your jump
Pros
- POWERFUL DUNKS
- Best for standing dunks
- Better for knees and ankles than dunking off one foot.
If you are looking to prioritize jumping off two feet, I still recommend Vert Shock. Although The Jump Manual, another vertical jump program, does help with both one-foot and two-foot dunks, I recommend that if you are prioritizing two-footed dunks or even one-footed dunks, you should look at Vert Shock*
Cons
- Difficult to perform
- Time-consuming
- Requires more effort
Dunking With Two Hands
Most people who dunk with two hands, often jump with two feet. I would say that dunking with two hands is the safest dunk. Have you ever heard the term, “two hands for safety”? Although it is safer, it is harder to pull off. When you have two hands on the ball, it is harder to get a high vertical. Again just because it is harder, doesn’t make it bad. I found it easier to FINISH a dunk with two hands because you are using both hands to finish. I find it harder to finish with one hand, especially when I first started.
If you want to know more about dunking with two hands, and dunking off two feet, please make sure to [check out my article here]
The Alley-Oop
Alley-Oops is like the cherry on top of dunking. Dunking is already entertaining to witness, but an alley-oop is just adding to that. Alley-oops are very popular for athletes because it is MUCH EASIER to dunk for the first time off an alley-oop than actually dunking with the ball in your hands. This is true because you don’t really have the ball in your hands. You are focusing on your jump alone and you aren’t worrying about anything else. You can even gain momentum by swinging your arms as you jump, which you can’t do when performing a normal dunk. Most beginners often first try doing the alley-oop. When I first started, my first dunk was actually off of an alley-oop. I remember that every time I went to go play basketball with others, there was always someone who had the hops, but he couldn’t actually dunk with the ball, he could only touch the rim with the ball. We started throwing him lobs and he finally did his first dunk. I wanted to experience it firsthand, and it felt good. It’s a shortcut and your first added-on experience toward the path of dunking a basketball. You don’t even have to be able to dunk to perform an alley-oop, because you just throw the ball in, and honestly, it is just easier to control. At the end of the day, the only way the alley-oop will be successful, all depends on timing and the right passer. Think about Steve Nash, probably one of the best passers in the NBA, he made the move effortless for his teammates, but if you are just playing with some randoms, most of the time you will find it hard to pull off. IT IS VERY RARE! But hey if you can’t rely on your teammate to throw it to you, try a self-lob.
The Alley-Oop is a shortcut towards the path of dunking, but I do recommend that once you do try it, please try to dunk on your own with the ball, because once you actually experience it yourself, YOU WILL BE SATISFIED.
Pros:
- You don’t have to be able to dunk with the ball to be able to perform an alley-oop
- Shortcut to dunking
- You can jump higher without the ball and gain extra vertical
- You don’t have to be able to palm the ball with your hand
- Timing may be key but self-lobs exist
Cons:
- Timing is key with alley-oops
- You need to rely on a good passer to successfully complete a lob
Final Thoughts
The only way you are ever going to be able to dunk is if you follow these steps and work at it. Nothing in life comes easy. In order to be successful, you have to put the work in.
One thing you need to understand is that fatigue does play a factor when dunking. You try and try and try, but to no success, you can’t dunk. The more you jump, the more your legs begin to slowly wear out and factor in with no success. If you are not 100 percent when dunking, you will find no success. Never give up, keep on trying no matter what.
If you want to dunk but don’t have the vertical, please make sure to check out [Vert Shock], a vertical jump program designed to help you increase your vertical jump. Vert Shock is a vertical jump program that I recommend. If you successfully complete this program, I guarantee, you will find success on your path to dunking.