The slam dunk is one of the greatest displays of athletic power in sports.
The dunk is an artistic display of speed, flexibility, power, and explosiveness.
It is every basketball player’s dream to be able to dunk…
Nothing gets a crowd crazy and electrified like a good-ol dunk during a basketball game, whether it’s a pickup game or the NBA finals.
How To Dunk A Basketball In 4 Simple Steps.
1. Increase your vertical leap
The first thing you need to do if you want to dunk is to increase your vertical leap.
You can do this by doing exercises that make you jump higher and/or by following a good
vertical jump program
As a rule of thumb, you want to be able to get your whole hand above the rim in order to dunk.
Every athlete varies in height and limb length, so you need to figure out how many inches you need to add to your vertical before you can get your whole hand above the rim.
2. Improve your flexibility
This goes hand-in-hand with increasing your vertical jump.
If you increase muscle flexibility and elasticity, you will be able to jump higher.
In fact, if you currently don’t have good flexibility, you increase your vertical jump by simply stretching more.
Stretching also improves the range of motion of your joints, helping you prevent injuries.
Stretch your whole body, but pay special emphasis on stretching your lower back, hips, quadricep muscles (thighs), hamstrings, and calves.
Check out these great tutorials on how to stretch the muscles mentioned above:
3. Improve your grip strength
Increasing your grip strength will do wonders for your dunking ability, especially if you can’t touch your whole hand above the rim when you jump.
hand gripper
The simplest (and cheapest) way to increase your grip strength is to squeeze a WET towel.
Yup, just get the towel wet and squeeze away!
You can also improve your grip strength by buying hand grippers
4. Master the mechanics of dunking
A high vertical jump is not enough when it comes to dunking.
I’m sure you know many athletes who can jump really high but cannot dunk very well, often missing most of their dunks.
On the other hand, there are many athletes who can barely get their hands above the rim but can consistently dunk the ball successfully.
This is because they have mastered the mechanics of dunking.
Before we get to the mechanics, let’s discuss the 2 ways of dunking.
- Single Leg Takeoff
- Double Leg Takeoff
Most dunkers can dunk using both takeoffs, but they always have a preference.
For example, Michael Jordan and LeBron James are more single leg takeoff dunkers while Dwight Howard and Nate Robinson are more of double leg takeoff dunkers.
Dunk Mechanics
a) Single Leg Takeoff
- Speed dribble towards the basket, then take the allowed 2 steps while palming the ball in your dunking hand.
- Jump as high as you can after your second step, extend your arm towards the rim and stuff the ball through the net
- Make sure you land safely by landing softly on your feet.
- Run back for defense! (unless you pull of a 360 between-the-leg dunk whereby your coach will run on the court and celebrate with you)
b) Double Leg Takeoff
- Speed dribble toward the basket and jump-stop (plant both feet on the ground) about 1 foot away from the rim.
- Grip the ball with both hands and extend your arms towards the basket, jumping as high as you can.
- Stuff the ball through the net with both hands.
- Make sure you land safely by landing softly on your feet.
Tips and Tricks
- Practice on an adjustable height basket and start on a lower hoop and gradually increase height.
- Dunk a smaller ball first and slowly progress to the basketball as you become more proficient at dunking e.g. tennis ball – > volleyball -> basketball
- Practice dunking with one hand first. When you get it down, practice dunking with two hands.
- Watch your favorite NBA players dunk and try to notice how they do it ; how do they approach the rim? how far out to they begin their jump? Noticing these details will help you dunk better.
218 Responses to “How To Dunk”
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January 20th, 2010 at 6:03 am
hey dan im Callum from Australia i turned 16 the other day im 6ft1 i can dunk and hang on the rim with both hands and do reverse and 180′s and get a little bit more than my elbow on the backboard but this is off a 1 foot take off. ive been trying to measure what my 1 foot vertical would be but im still not sure, what do u think it is for me to be able to do what I can considering my height? my jump is nowhere near as good straight up off of 2 feet tho unless I get a powerup step in which case I can still hang on the rim with both hands and dunk with 1 hand, does it still count as a vertical measurement if i have a powerup step? What do u think my 2 foot vertical is to hang with both hands? Ive been working really hard on my jump, how does my vertical compare to others my age? cheers i knw thats lots of questions
January 20th, 2010 at 8:34 pm
Dan your a freak lol…im 6 ft tall and im 15 and i cant even dunk it yet.. jw but how long have u been working out with the jump manual…and wat age did u first dunk it?
January 21st, 2010 at 3:23 pm
Hey Jarrett. I’ll take that as a complement
I had my first dunk my senior year of high school, after one of my practices. You’re only 15, so you’ll still grow a few more inches! All the best
July 8th, 2010 at 3:13 am
Im 15 and 5 ft 7 and can touch rim on 9 ft 6 in
July 8th, 2010 at 3:16 am
And i can palm the ball with both hands……. you dont have to have big hands to palm a ball just need strong finger tips and check out the video on youtube its under 5 7 15 year old touching rim on 9.5 comment thanks……
August 7th, 2010 at 8:30 pm
im 16 5 foot 9 and can dunk the ball with two hands…just sayin…=D
August 7th, 2010 at 8:31 pm
oh…and i cant palm the ball which is why i use two hands instead of one…lol…
January 21st, 2010 at 8:59 pm
yer i hope so soon because near the end of 2010 i might be going on a tour to America and i need to impress the coaches
February 17th, 2010 at 9:34 pm
I’m only 14 and am in the 8th grade. I can run faster than anyone else at my school, but i cannot jump very high, why is that?
July 10th, 2010 at 12:19 am
Some people may be natural, graceful runners. You might not have the leg muscles, and you can’t just float off the ground you have to use force in your jumping leg to get off the ground. If that doesn’t work,if you’re in school do the squats if you can lift weights and that will increase leg strength
February 19th, 2010 at 8:29 pm
hey this is ah great thing your doing…i was ah great jumper…my head was over the rim but i still couldn’t dunk….now i can jump from the free trow line and i can windmill it…thanks
February 21st, 2010 at 2:01 am
Hey Dan,
I am 16 and 6’3″. I can dunk but not consistantly. Im thinking its mostly because i can’t palm a basketball. But i dont know if thats it? I can get the rim easy but not with 2 hands easy. I want to be able to throw it down 2 handed and able to hang on the rim with 2 hands. Can ya help me out? Thanks.
May 4th, 2010 at 5:08 pm
Hey, at least u can dunk. Im 5’7 in 8th grade and I can barely touch backboard. Not funny.
February 25th, 2010 at 7:35 pm
Hey Dan I’m 15 and about 5’10. Real quick I want to ask you what is the best thing I can do to prepare myself to become a better dunker. I want to dunk before my sophmore year. I can almost touch the rim and am out there practicing everyday, focusing on my form and my explosiveness. Is there anything extra I can do that will help me dunk soon?
March 2nd, 2010 at 3:47 pm
Hey Andrew. It’s great to see your motivation and dedication to jumping higher. Start with these vertical jump exercises. They will help you A LOT.
July 13th, 2010 at 8:36 pm
am only 5 8 and and getting the ball over the rim i just cant put it in
March 8th, 2010 at 11:42 pm
Hey Dan, i’m 14 and 5’11. i’m more the outside shooter type of player but i’d to become more all-round and possibly be able to dunk. when i jump i’m about an inch or two below the rim. any tips?
April 11th, 2010 at 11:54 am
I am just about to in your sitution but just shorter then you I have done the vertical jump pogram exercises and they have helped me in about a month five inches.
Also after when I stretch for like 20 minutes and like really feel the pain I can nip the rim.
Try them both I will promise u that u will see big results.
March 11th, 2010 at 8:53 pm
Hey Dan,I’m 16 and 6’2. I was just wondering, I can throw down some pretty nice dunks one handed. Both off of one foot and two feet I can cockback with one hand. But I’ve never ever been able to jam it two handed, why is that? Is there a better form for two hands? Let me know if you can, I’d really like be able to dunk with two hands by the end of my sophomore year
May 4th, 2010 at 5:10 pm
U lucky s.o.b.
March 19th, 2010 at 10:17 pm
hey dan. im 15 and 5″10 and i want to be able to dunk my sophmore year and i probably have a 3ft vertical and i really want to increase it.
March 22nd, 2010 at 4:15 pm
Hey Dan,
So I’m 6-5 1/2, and can dunk sometimes. Whats the deal? It’s rather embarrassing actually. When I do dunk it feels great but I want that consistency. Any tips to improve my vert?
March 23rd, 2010 at 1:58 pm
Hey Tyler. No worries, you’ll be dunking consistently with the right training
What’s your training experience? I’ll be able to help you better once I know that.
May 4th, 2010 at 5:13 pm
U freak, I wish I wuz that tall. Then Id b dunking over my schoolmates. Hahaha!
April 2nd, 2010 at 7:39 pm
Hey dan im 6 ft 3 in and im 13 years old. i dont understand why i can’t even get rim. :/
May 4th, 2010 at 5:16 pm
I know of a kid that’s 6’1 and 14 and can’t grab rim either. You’ll b able to dunk soon. Youre not the only one who can’t dunk.
April 3rd, 2010 at 10:54 am
Awesome advice, seems so very reliable and true. The one thing I never really considered was your grip strength and how important that is. Thanks
April 7th, 2010 at 5:47 pm
hey dan i’m zack from tn im 19 6’1 225lbs. i play ball at this junior college down here. i got injured about a year ago…it was a very severe ankle sprain(thought it was dislocated @ one point) on my jumping foot(left) because i’m right handed. i’ve been back playin ball for about 6 months now. i played today and dunked off of one foot one my 2nd try. my vertical is 33 inches. i was wantin avice on stretches i could do to stop from getting injured….exercises to improve vertical leap….& the big thing how to jump off 2 feet and dunk. i can’t seem to get the takeoff.
April 11th, 2010 at 11:48 am
Hi, Dan I am 13 and 5-9 idont know what’s my vertical leap but I am extremely fast I am about one inch away from the rim for some reason I can dunk better with both hands on a 8 1/2 rim with 360s wind mels behind the back Ali hoops but when I try to even touch the rim I can’t do it.
If you could help me get closer to my goal I will really apprciate it.
April 16th, 2010 at 10:55 am
I’m in the 8th grade and I had a two hand dunk in a game but the one hand is difficult. I’m now playing on Bobby Jackson, former Saramento Kings, AAU team, I’ve had plenty of breaks but it seems now that I can’t get high enough, I’m 6’1″ 168lbs. Bobby said by this summer I’ll be throwing it down with ease, we’ll see. I’ll be a freshmen playing Varsity at Grant Union High, they’re known for there football but not basketball, so I’m hoping to take this team to the next level starting as a freshmen but a couple of dunks will boost my confidence. HELP!!!!!!!
April 17th, 2010 at 1:24 pm
Hey Dan,im 6’1 an i can dunk on a 9 1/2 goal but i cant get it on a 10 footer. Next year i will be a senior in high school and id do anything to be able to dunk and impress everyone in the gym get the crowd on their feet and more importantly attract some attention for college ball.witch has always been a life long dream for me =. can you help me out please Dan?
April 20th, 2010 at 3:56 pm
Definitely man. Go through the site to find the specific info you need. But the best advice I can give you is to get the Jump Manual and stick to it to the end. You will get great results.
April 19th, 2010 at 3:45 am
Hey dan I’m 5’10″ 145pounds. currently im just touching rim on 10 and unconsitantly pulling it down. Over the past 4 months I’ve gone from barly touching 9’6″ to now easly grabing 9’8 getting about half my hand above the rim. I currently work out my legs but am looking for other tips on how to increase my jumping ability. Altho I’m curious, Which is the most important muscle when jumping and which mucle would give the most results if focused on ?
April 20th, 2010 at 3:54 pm
Hey Alberto. There’s no ‘ONE’ muscle that is the most important, but I would say that it would be a combination of your lower back, butt(glute), hamstring and quad muscles. If you focus on those, you will get the best results.
May 4th, 2010 at 5:19 pm
Work on your entire body 2 get maximum results.
April 20th, 2010 at 3:54 pm
Hey Dan, im in 6th grade (12 years old) and i would do ANYTHING to dunk. I have tried toe-raises, squats, plyrometrics ect… I am 5ft8 and im a LOT bigger than the other people in my class. I can get about 3 inches above backboard. Any suggestions?
May 17th, 2010 at 4:48 pm
Am 5’8 as u & i can dunk a basketball on a regulation rim(10ft)!! I think its gonna work out 4 u man.
April 22nd, 2010 at 12:30 pm
Hey Dan, im 6ft 1″ i can touch the rim but i wanna dunk……..how do i do it…..im already lifting and i dont know what else to do
April 29th, 2010 at 9:38 am
hey i am n 9th grade and i been able 2 dunk since 8th grade,i can do simple dunks like one hand and two hand ,but now i want 2 b able 2 do advance dunks,but its seens like i get stuff everytime y is that
May 4th, 2010 at 5:09 pm
Im 6’2” , 140 lbs, mad skinny, fifteen years old, and have been able to grab rim for a while, for about 8-12 months, but my vertical training may have plateaued I think.
I do this workout Sundays, Tuesdays, and Fridays:
Two sets of a hundred Jump Ropes
75 Sit Ups
100 Jumping Jacks
With two minute water breaks in between each of the three workouts. I used to add squat thrusts on a machine, but I read somewhere that it messes up your back, so I stopped. I also used to make my workout 1,200 jump rope repetitions everyday, and nothing else, but I found that it helped about as much as the 200 I did every other day before, so I switched back. I jump off one leg, and like I said, I’m very lanky. Got any recommendations so I can break through this plateau? Thanks!
May 4th, 2010 at 5:12 pm
Also-
I’m white, I can dunk a tennis ball pretty easily and occasionally a volley ball. I can also get rim with both hands, but just barely.
May 4th, 2010 at 5:23 pm
Hey Dan,
I’m 5’7 and about 2 enter 9th grade. I want to b able 2 dunk no l8r than mid 9th grade. I can barely touch backboard. Can I do it?
May 10th, 2010 at 8:16 am
Hey Jaired. Yes, you can do it, although it may take a while longer. Just start (and finish) a great program like the Jump Manual and you will get to your goal of dunking!
May 4th, 2010 at 9:31 pm
Hi, Im 16 i am 6-1 1/2, i am always trying to dunk i can get it 1 out of like 2 or 3 trys. thats 1 hand one leg, the other day i was after basketball practice i was wearing regular school cloths with pants on and a heavy shirt and heavy shoes, a ball rolled to me i Decided to go for a dunk i took only one step and jumped off both legs and dunked it very hard for the first time ever. I wouldnt belive it, but when ever i try it now even in my b-ball uniform i get hung on the very end of the rim i need like 1 inch. i need you to tell me a couple of excersises that can give me that. No programs please just some basic but very good stuff. Please thank you.
May 13th, 2010 at 4:38 pm
Hey im 15 and 6″3 i can easily dunk a ball wit one leg nd one hand but i can’t dunk with two leg two hand dunk. why is that ?
May 17th, 2010 at 9:07 pm
im 5’11 and 1/2 and i can get rim with 2hands but i still cnt dunk.
what do i dooo!?
May 21st, 2010 at 1:10 pm
hey, im 5’10 and i’m 15. i can touch the rim, standing. do 360′s ad hang on the rim easily with two hands. WITHOUT THE BALLL im about 2-3 inches of getting by elbow at the rim. but i still CANT DUNK. its frustrating. i cant palm the ball so i need to put the ball between my rist to dunk. i have dunked it once this way. but i wanna dunk consitantly. how high do u think my vertical is and what should i do? thanks
June 2nd, 2010 at 4:58 pm
Hey dan im 14 and 6 foot 3. I can do a 360 dunk with 1 hand off 2 feet BUT i cant dunk off 1 foot with 1 hand!!! is that normal and are there any exercices i can do to increase my 1 foot vertical? thanks
June 6th, 2010 at 11:26 pm
Hey,
I’m 14 almost 15 in 6 months, I can dunk at 8 and a half feet almost nine..( can’t get the ball over rim.) can u give me some tips at being able to dunk at 10 feet before the summer is over.??
Thanks.(:
p.s- I’m 5’9.. And in grade 8.
June 17th, 2010 at 9:04 pm
Hey Spencer. From my experience, these exercises have helped my vert A LOT:
http://verticaljumpzone.com/vertical-jump/vertical-jump-exercises
And if you really want to make a big improvement, get the Jump Manual.
In my opinion, it’s the best program out there.
June 9th, 2010 at 11:47 am
Hey Dan,
im 5 ft 9 inches and 205 pounds. I jump rope and do leg exercises 3-4 times a week. After a year my vertical has only impoved maybe 2 inches……what should i do to improve it more???
June 17th, 2010 at 9:01 pm
Hey Ben. Kudos on the hard work and improvement. If you want more gains, add these exercises to your workouts:
http://verticaljumpzone.com/vertical-jump/vertical-jump-exercises
If you REALLY want to take your vert to the next level, I highly recommend you get the Jump Manual program.
June 13th, 2010 at 12:00 am
Hey dan I’m twelve and 6 foot tall and can barely dunk. how are some good was to learn how to jump higher and palm the ball better.
June 17th, 2010 at 8:54 pm
Hey Will. If your only 12 and 6 foot tall and you can dunk you are doing pretty well, and have lots of potential to be a great dunker
Check out this page for some great vertical jump exercises you can do:
http://verticaljumpzone.com/vertical-jump/vertical-jump-exercises .
Also I highly recommend the Jump Manual if you want to take your vert to the next level.
June 13th, 2010 at 7:55 am
hey,im 15 year old african-american. im 5’8 and i can hold the rim with 1 hand. i badly need to dunk.so please tell me some specific excercises and roughly how long u think it will take for me to dunk.
June 17th, 2010 at 8:52 pm
Hey Michael. Check out this page for some great vertical jump exercises you can do: http://verticaljumpzone.com/vertical-jump/vertical-jump-exercises .
Also, here are two vertical jump programs I highly recommend: Jump Manual or Flying In Four
June 20th, 2010 at 10:59 pm
hi dan im 5’10” and im 2 inches from touching the rim are there any workouts you recommend to incease my vert. high enough for to dunk oh and im 179 lbs
June 23rd, 2010 at 2:36 pm
Hi i am 5’10 – 5’11 and I am the second tallest in my team but when we are playing on low baskets(like for fun) then I have hard time dunking, I think I get blocked in the dunk and I am very afraid to be blocked, so how can I pass that?
July 10th, 2010 at 5:20 pm
im 6’2 and i can dunk but lately ive been haveing truble do to the surgery i had on my shoulder..so know everytime i go to dunk i its like my leggs are being held down by something..idk if its me or the rim i practice at becaus i cabn dunk pn other rims but not this one..i guess is just the hight difference or me not being able to fully exstand my arm..what do i do?
July 15th, 2010 at 3:05 pm
Hey Juan. Sorry to hear about your injury man, I hope you make a full recovery soon. Are you still rehabilitating the shoulder? If you are, I would wait till the shoulder is completely healed before attempting dunks. Your arms actually contribute a lot to your jump, and a shoulder injury will decrease your vert and also throw off your body’s balance while jumping.
July 14th, 2010 at 5:33 pm
Hi im 16 i play basketball in england im 6’3 1/2 ive been playing basketball for a year and i started every game for my team this year. But i want to be able to dunk to advance my game, i can dunk now and again but my ankles get sore after attempting to many times, are there any drills that can help me strengthen my ankles so i can dunk all the time.
and are the any other exercises than on that site that i can do at home?
Thanks
July 15th, 2010 at 2:51 pm
Hey Jonny. It’s great to see your enthusiasm and dedication to basketball! For your ankles, you can do wobble board exercises and other stabilizer exercises to strengthen them. You can also get the Jumpsoles + proprioceptors, which are great for injury prevention and rehabilitation. Other than the exercises on this site, I highly recommend the Jum Manual if you want exercises to help you jump higher.
July 24th, 2010 at 4:20 pm
thanks for the advice.
im lookin to buy the jump manual
thanks!
July 15th, 2010 at 11:00 pm
I’m 5’7″ on a tall day. Not young. Never played organized hoops, but I can shoot a little. Nonetheless, I’m bored so I’ve set a goal of dunking by Sept. 12, 2010. I’m blogging the journey at http://iwilldunk.modband.com.
There’s not really any tricks I’ve seen on the vertical sites or the Jump manual. Eat right, exercise and jump higher? Yeah, OK. Thanks.
I think it’s 70% mental. I can do this. So I’m just going to go ahead and dunk. Bought a ball today (Baden “Explosion”, regulation size.), so that should help.
Cheers!
July 19th, 2010 at 4:57 pm
Flexibility is a very under looked aspect of increasing your vertical. Flexibility adds to overall athletic performance by improving balance and strength. Do not neglect it!
July 20th, 2010 at 4:26 pm
hey Dan i am 5’8″ and 12 years old and can almost by about 4 inches touch the rim i need advice.
July 24th, 2010 at 9:49 pm
Hey, if you guys can reply, i need some balance for dunking. You see, im 5 10 5 11 and im thirteen and a half. I went to tha basketball hall of fame today and my wingspan is about 5 inches away from kevin mchales, and checked how high i can jump to grab tha ball and i got 9 1/2 inches. See, the thing is is that i can dunk a ten foot hoop, its jus when i jump to high, il lose balance and fall, and plus i cant jump that high cause im sort of nervous. HELP PLEASE!!
August 17th, 2010 at 9:07 pm
if you jump too high hang on the rim for like 3-5 seconds and then jump down. have confidence dont be scared.
July 24th, 2010 at 9:53 pm
LOL when i ment 9 and a half i ment 9 FEET SIX INCHES
August 17th, 2010 at 9:05 pm
hey dan
im 13 and 6 feet 2 inches i can touch a 10 foot rim when i stretch, but i just cant get the ball over. I can palm the ball, and i like to jump off with one leg and dudnk. got any tips??
August 25th, 2010 at 4:15 pm
Hey Hamid. What’s your experience level with vertical jump training? I think focusing on squats and deadlifts is a good place to start. Or simply get a great program like the Jump Manual.
August 20th, 2010 at 1:02 pm
im 15 n a half im going to gr10 high school i can get half my hand over a 9’1 net but i cant throw it down i have a 27 vertical leap ive been doing ur exercises u recomended nd i still cant dunk it i cant palm the ball im a one leg leaper not as good as a 2 hander can u plz help me i want to dunk a 10 net by the time of the year no programs just want simply at home effective exercises thanks
August 20th, 2010 at 1:06 pm
**i mean im a 1 leg leaper not a 2 leg leaper
August 25th, 2010 at 12:12 pm
im 15 and im 5’9 or 5’8 i grabbed the rim at 14 and dunked 15 but now i can even dunk again its like i lost my explosiveness i need help somebody please hook me up
August 25th, 2010 at 4:04 pm
Hey Michael. Did you get injured? I’m trying to find out the reason why you lost your explosiveness so I can help you. Also, have you done any vertical jump programs before?
August 27th, 2010 at 4:26 pm
no actually i never got injured.. when im playin i get higher i don’t even know then when i try its like it all gone i can’t dunk anymore but i can get rim..
yes i did a program i used jumpsoles for like 5 weeks which made me start dunking and i was taking breaks.. at first grabbing the rim was natural and i wanted to dunk so i did jumpsoles then i dunked i was so happy i tried to dunk again its all gone help me please dan
August 25th, 2010 at 12:28 pm
Hey Dan, I’m 16 years old and 5’8 I can get about 3cm of my hand over the rim and need about 17cm to get the whole hand over the rim. Do you think that’s possible if I do the jump manual you give a link to?
Thanks!
August 25th, 2010 at 4:03 pm
Yup, I think you will be able to dunk if you complete the Jump Manual. You are really close. All the best, and keep me updated on your progress!
August 26th, 2010 at 8:52 pm
Im 14 5’11 and a half probably 6’1 now can grab rim, but can’t dunk. I use to try constantly by myself.
August 30th, 2010 at 3:25 pm
So, I’m 5’10 and a Soph in college. I can grab rim with 2 hands easily … off vert, 180, all that. I’ve dunked before, but I can’t seem to do it anymore. I used to be able to dunk of alley oops with 2 hands easily, but now I guess I think about it too much?
August 30th, 2010 at 8:07 pm
Dan please can you help me I have been trying to increase my vertical for months now on a daily basis and can now grab the rim. But I seem to have a problem, it seems that most people I’ve seen always jump higher when they take a run up, but my vertical is exactly the same regardless of if I run up or try dunking standing. It’s really frustrating! If you could please help me with some could tips to take off in the most effective way.
August 31st, 2010 at 3:37 pm
Hey Folusho. I think you need to work on your jumping form. You should be able to get higher with a run up. Do you jump off one foot or two feet?