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 great vertical jump program like the Jump Manual.
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.
- Get updates and cool extras that I won't (or can't) share on this blog.
- Stay up to date on the latest vertical jump training tactics and strategies.
- Receive free special gifts, along with deals and discounts on the best training programs in the market.
September 3, 2010 at 7:52 am
DAN CAN YOU HELP ME OUT OR AM I JUST SCREWED
September 3, 2010 at 2:09 pm
Sure man. What specific area do you need help in? Let me know and I’ll do my best to help ya.
September 3, 2010 at 7:06 pm
oh i need help with like exploding more i know i have it in me
September 10, 2010 at 6:12 am
Hey Dan,im 5’11 and can grab rim very easily. And I don’t mean with my fingers but with my hand. I just still can’t dunk. It seems that when i Have the ball approaching the rim I try to focus on gripping the ball rather than jumping & don’t get as high.do u think I should just try and add a couple more vertical inches or is it my mechanics?
September 11, 2010 at 10:43 am
Hey Q. I think it’s a bit of both. From my experience, dunking on a lower rim really improved my mechanics. Try that and lemme know how it goes. Of course, you should also work on improving your hops.
March 29, 2011 at 2:06 am
Hey bro how did u get your vert? i am 5’11 and i can barely touch the backboard. Please tell me how
September 11, 2010 at 2:59 pm
ok guys, don’t try to buy any of this stuff… i am 5’8″ and i can just about get the rim, and all i do is play. just keep on playing. and dunking is over-rated anyway, all it means is that you can jump higher than the next guy. instead of working on jumping, work on ball handling and shoot… the vert will come.
September 18, 2010 at 12:29 pm
thanks man im the same im 5’8 and i can get rim good and dunk sometimes i don’t know why but thanks getting dunking off my mind
November 6, 2010 at 6:12 pm
are u just saying that cuz u get dunked on alot im 5’8 and in 8th grade and i can dunk cuz this page and my first in a game was the first game of the year and the crowd went crazy they didnt know i could even dunk not even my team mates they just gave it to me on a fast break and i through it down
September 14, 2010 at 6:22 am
Ican jump well and reach the rim but i cant put the ball inside the basket.pliz help i know i can.
September 15, 2010 at 12:11 am
hey guys,
I’m wondering is there such thing as an prefered angle of approach? Because it may just be me, but when I apprach from the wing and cut through the low block, I jump off my left leg and I can dunk about 8 of 10 attempts with my right hand. However, if I approach from any other angle, it gets really hard for me to do. I mean I think I may have about 6 or 7 inches over the rim. But when I approach from the elbow, I just get this fear that I’ll hit my head on the backboard and mess up my dunk. Anyways let me know.
November 6, 2010 at 6:15 pm
watch the pros they come from an agle and duck
October 5, 2010 at 2:46 pm
i am 5’1 and i can touch the backboard wat can i do to be able to touch the rim
October 5, 2010 at 2:47 pm
i am 5’1 and i can touch the backboard wit ease but not the rim wat can i do to improve it
October 6, 2010 at 1:26 am
Jeremiah what do you do coz you seem to have mass hops
October 6, 2010 at 11:08 am
i just can jump i never use anything i just can jump i guess
October 8, 2010 at 7:42 pm
I am 20 years old roughly 155 pounds and can grab the rim with one hand most of the time.Sometimes i can grab rim with two on a good day. Will an 8 week jump sole program finally make me dunk the ball? I also have propriceptors and i heard it can add 2-3 inches along with the 8 week program. I really want an answer.
November 6, 2010 at 6:17 pm
it wont hurt
October 8, 2010 at 7:45 pm
im 6’0 also
October 9, 2010 at 10:06 pm
hey Dan I am like 5 foot 3. is there anyway i can get a higher vertical jump so i can dunk with my hand above the rim. I can already touch net on a 9 foot hoop
October 22, 2010 at 5:06 pm
get some ankle wieght not to heavy bout 10 oor 15 pounds do toe raises and run with them on they get your leg stronger or just do toe raises all the time
October 9, 2010 at 10:12 pm
What cheep basketball shoes will help my vertical jump?
(Cheap is under $60)
November 6, 2010 at 6:19 pm
go to acadame they have some 6 to 8 inches
October 30, 2010 at 2:39 pm
am 19 5ft 8 have 40inch vertical,guys you have to work hard to gain a leap…it doesn’t come from nowhere,and trust me u don’t need weight training!just focus above the rim! focus on skills…have confidence on ya game,u’ll see its easy…even to block a 7ft guy for a 5ft…guy
October 31, 2010 at 4:14 am
Jake what exercisers do you do and how many sets and reps, and how often, coz ive only got an 18inch jump and nothing seems to be working for me
October 31, 2010 at 6:44 am
don’t say that man! i believe you can! and everything will be working out for ya….just look @ya self inside,what do you want? well jarrett you have to be very patient and understand some facts…plz add you on facebook…whats ur fb profile name?
November 1, 2010 at 8:46 pm
http://www.facebook.com/profile.php?id=1080714258
November 3, 2010 at 10:51 pm
Hey, i’m 6’0″ tall, 16 years old, weigh about 170lbs, and can touch rim. The 170lbs isn’t exactly all muscle, but i’m far from being fat. I’ve played soccer since i was 3, and basketball now for about 6 years. the soccer has really made my legs strong, should I focus on increasing my vertical jump, or losing fat and gaining muscle mass in order to dunk?
November 5, 2010 at 2:09 am
Hey Brandon. If your body fat percentage is low, you should focus more on getting stronger and more explosive. Do this by lifting heavy weights explosively, keeping your reps low. This will help you increase your vertical jump.
November 5, 2010 at 2:16 am
Alright, thanks Dan!
November 12, 2010 at 10:38 am
Hey im roughly 6 foot i can dunk easily the only thing Ive done to my jump is adjust my hoop to wat i can dunk at and slowly raise the hoop until i got to 10 foot, and also stretch heaps
November 19, 2010 at 10:29 pm
Hey, I’m 6ft can hold the rim, but can’t dunk the ball. a little heavy but can touch a 9ft rim, anyway to gain a vertical at the same time lose my weight???
November 21, 2010 at 7:46 pm
Hey John. Yep, it’s possible to lose weight while adding inches to your vertical jump. Just to clarify, you can touch a 9 foot or 10 foot rim?
November 22, 2010 at 2:54 am
That wet towel is a great idea, thanks man. I’m gonna try that. That was always my problem, having the hops but not being able to grip the ball with one hand to stuff it through.
But instead of grip strength, I found that I just needed to get my hand used to grabbing the ball, so I would just slam the ball back and forth between my hands and grip it as hard as I could to get my fingers used to holding it.
November 22, 2010 at 3:46 pm
Wow! Really? Got any tips on how to lose weight and gain a vertical, and the rim is 10ft I just check, because me and my teammates were having a dispute about how tall is the rim, and I lost. Every time I run to the hoop I end up running to fast, which cause me to either miss the run and collides ( Not all the time lol ) into the pole, any hints on where I need to take off ??
November 26, 2010 at 7:26 pm
im 5’4 and can touch rim barely , i need to get above the rim to dunk , what do i do ?
November 28, 2010 at 11:22 pm
i am a 2 footed jumper. im 6’3″ and i am high enough to dunk, but i cant seem to put the ball thru. any advice
November 29, 2010 at 9:38 pm
Hey Dan. Im 5’4 and can grab rim and hang. I have a reach of about 6’10. First can you tell me what my vertical jump is. 2 tell me what i need to do in order to dunk. I have tried everything from Air Alert 3 to the Jumpsoles. Please help. I can just tap the rim with the ball when trying to dunk. Also tell me how much more I need to dunk. Thanks
Charly V.
December 5, 2010 at 2:32 pm
hey dan im 13 and im 5″4 and i want to know how can i jump high enough to dunk
December 11, 2010 at 12:55 am
is there anyway u can help me 5 foot 1 inches i can touch the backboard i got a 30 inch vertical wat can i do to get it higher without paying alot of money?????????????
December 12, 2010 at 4:57 pm
Hey Dan,
Im 16 and 6’3″ almost 6’4″….i could dunk last year when i was 6’2″ and did it in a game. This year im dunking easier doing a lot of cool stuff like off the backboard, two hands, jumping from farther away etc. My season is just starting and i am havin pains in my left shin when i jump a lot or land on just that foot. I dont want this to effect my dunking so what should i do? Also, i want to know how to dunk when defenders are around; ive done it, but not consistently.
December 25, 2010 at 1:47 am
i am 4 foot 10 and weight 340 pounds. I can vetically jump 5 inches im 16 years old, i train for basketball everyday and ive lost 50 pounds recently. How long until i can dunk do you think?
December 26, 2010 at 2:44 am
is am adjustable hieght basket necessary
December 27, 2010 at 10:29 am
yo dan, i need LOTS of help, im 5 7″ and im just about touching the backboard on a good day but i need help exploding up…..i know i probably can-but can you give me some help please to send me on my way up….
also if u know of any ways to increase my vertical without emptying my bank acount it would be much appreciated
January 1, 2011 at 8:46 pm
Say I can dunk but not consistently on good days I can slam it crazy with two hands like nothin only 6’2 but still workin on hops goin to NBA oneday too but dunking is easy after u get the hang of it just stretch ur arms up as high as u can when u take off with the ball thats what got me started (Facebook Shaq.nba Hmu)
January 4, 2011 at 1:43 am
hey dan i got a problem. i play basketball not for the team but very often and i try to dunk i’m 14 about to be 15 and i am 5,8 ft i can almost touch rim and i have been trying to work on my vertical and take-off skills. do you think you can help me?
January 9, 2011 at 10:31 am
hey man real quick. see i get my hand above the rim every single time i jump. ppl say i should b dunkin it all the time but most of the time i miss it and i can only dunk off the oop. i dont kno what my problem is. do you have any hints on what i should work on?
January 10, 2011 at 3:48 pm
Hey Chad. I think you just need to practice more. I’ve seen quite a few athletes who can jump like crazy but always miss their dunks. Once you practice and get your timing and coordination right, you should be fine.
January 10, 2011 at 9:47 pm
Ok I finally starting to get my extra ” hops ” I’m grabbing the rim, but when I want to go for the dunk I always manage to bog the ball ( hit the front piece of the rim. )Any advice and what I should improve on?
February 19, 2011 at 8:12 pm
Wats ur age and height*
January 22, 2011 at 2:34 pm
Hey Dan, I am 13 years old, 5 foot 4 and I can throw the basketball net up with my left hand and my right hand when I jump. My layup is pretty close to a dunk, I just need to increase my confidence and vertical jump. How do I do this?
January 25, 2011 at 11:31 pm
Hey Dan, I am five foot 4 and 112 pounds. I am 13. My layup Is kinda close to a dunk. How do I increase my vertical jump and my confidence?
January 25, 2011 at 11:32 pm
Oh ya, i forgot to say that I can jump up and throw the net over the rim
January 27, 2011 at 9:45 pm
Nice article, I like you thought on the two footed take off. I myself am significantly better at the single leg take off, so I always appreciate tips on how to jump higher with a two foot approach.
February 4, 2011 at 11:09 am
yo, im 5ft8″ now but i can only get my fingertips on the backboard….im a two foot jumper and my upward reach is about 7ft1″. i waz wondering how much vert i hav right now and how much more i need to throw it down….please help coz everyone at my club is dunkin now nd i feel left out…..:(
February 8, 2011 at 8:59 am
So i’m 5’9 and i’m grabbing rim? Now i started wearing ankle weights and doing calf exercises and now i’m getting hung!!! I can palm the ball EASY. I just “CANT” dunk? #Please Help
February 12, 2011 at 6:43 pm
Im 13 years old and 5 foot 8… I probably wont get much taller because my parents are 5ft8 and 5ft6… Can i start on a verticle jump program? I allready do weight lifting for power, strength and muscle definition (i weight 147). I can dunk a softball on an 8 foot hoop easily, and id like an edge(being able to dunk) over the 6 feet tall players I guard. I play both forwards and center because i play alot better than my height. Help would be GREATLY appreciated.
- Nick
February 19, 2011 at 7:48 pm
Im 5’8 and by stretching everday for 4 days i went from barely touching rim to dunking a tennis ball im also over weight at 182 pounds
February 19, 2011 at 9:37 pm
hey dan, im 5’11 and can grab rim but i cant dunk yet, im a sophmore and weigh 150 lbs, do u have any tips for me to be able to dunk next year. I work out i have ankle weights, jump ropes and i do squats, calf raises. i have heard when ever you jump always explode after the last step before you jump
March 8, 2011 at 8:50 am
Dan, im a 6’5” junior and my reach is about 8’2″ my vertical is just under 24″ how can i get the extra couple of inches to dunk? Ive done it before in practice and once in a game. Ive tried everything from explosive leg work, ankle weights, and “special shoes” but i still cant throw down consistently. Any tips?
March 8, 2011 at 1:38 pm
i can get the ball and my hand over the rim but i just cant seem to put the ball in the hoop can anyone help me.
March 14, 2011 at 4:42 pm
well dan im 5 foot 3 i can touch the net how do i improve my vertical jump
March 23, 2011 at 8:14 am
hey i have a Q im a 6’9 freshmen in high school and i can get the rim with both hands eaasyily and grab is but when i go to jump with the ball i dont jump high at all and i can barely dunk i need someones help my email is sethcox125@yahoo.com if you can help me email me thanks
April 5, 2011 at 1:41 pm
i need help dunking i broke my leg ago and i lost my calves when i broke my leg can i still dunk or no i can not
April 5, 2011 at 1:43 pm
i am 6″4 and i can not dunk because i dont have calves if i get calves then will i dunk
April 8, 2011 at 2:52 am
Im 16 5ft 9 with a 28 inch vertical and long arms can grab the rim easily with both hands but with a ball i cant palm it and it slips when i go up and i dont get as high. what is the fastest and most effective way to be able to palm a ball.
April 12, 2011 at 4:45 pm
Hey Dan. i am 5’10 and can barely touch a nine foot rim. my thighs are very tight but i have been working on that. to me the problem is i am jumping to late. but also i am 145 pounds. what should i do?