What is the best technique to perform a dunk? I’m 5’9", 180 pounds. I can touch the rim but not much further than that. Do you sprint about five metres and then take off with one foot to get a decent jump? I used to take a few quick steps and then dip down and take-off two feet. Didn’t help me much. 
I have dunked once or twice. Get damn close all the time. Im about 6 feet tall. Went to school with this guy that dunked from the free throw line and would show off by running up and hitting his head on the ring… Damn some people are so gifted
5’11’’ can dunk… who said white boys can’t jump? (i actually know more white guys, personally, that can dunk then blacks).
I haven’t tried it in years, but at the peak of my volleyball career, I could easily dunk. I’m 5’11, 190. I have no reason to jump train anymore, but back in the day I had a 37" vertical leap, which allowed me to compete against the 6’5 and over guys in D-I volleyball. I would rate genetics and plyometrics as the top 2 factors. We used something called a “Russian Leaper”, a.k.a. “Velocity Builder”. You stand on a platform which is weighted down or bolted to the floor. The platform has thick surgical tubing attached to it, which you hook onto your harness when you step on. Then you jump, or try to, and the tubing snaps you back down, so you can only jump a few inches high. This thing helped me increase my vertical leap by about 12", combined with box jumps and jumprope and learning how to jump. I trained with a sprinter who used it as much as I did, and he considered it a big factor in his sprinting success (he still holds records in the 100m in high school and college).
I could dunk in high school with 2 hands. 6’ tall, ~150 lbs, lol. I was always very fast; had a state record in the 800m. Haven’t tried in years, probably can’t even touch the rim now.
6’4’’ 200lbs…I can still dunk if I’m not challenged on the break. During my college days my vertical maxed out at about 37 inches. Six years, a blown ACL, and two knee surgeries later and I’m know where close to the old days. I’ve recently started playing ball again and have seen huge improvements in my vert and power from doing jump squats.
At 5’9 I can dunk and have done about every dunk imaginable. My favorite is a flat footed 2 handed dunk. When I was 15 years old I could not even touch the net although I was quite short. My vertical jump was only 21 inches and at the age of 25 it was 43 inches. All of that was accomplished through training.
1 foot vs 2 seems to depend on structural factors such as the width of the hip bones. The wider the hips the more likely an individual will be a 1-foot jumper. Also, other factors come into play such as gait patterns and muscle balances.
Being 6"2, I sure can bang it home. Not during a half court set, but if I’m feeling fresh, I can pound it on an uncontested breakaway.
When I was 5’8" weighing 175lbs or so in college …i was able to dunk a girls ball or a “ball”…however…currently at 215 lbs…the best i can do is hang from the rim…and…I’m white smile
You knew a guy that could hit his head on the rim? What’s his name? That’s Vince Carter territory!
I’m surprised at how many +200 lbs dudes in here can dunk (at average heights that is). That’s impressive.
Back in HS, I banged a few times–only in practice, never in games and never anything impressive. I’m 5’10" and was about 160 lbs then. Since, I’ve nearly stopped playing all together, but have only lost about 2 inches on my leap. I can hang, but can’t bang…
Good question.
<200
Back in my day I had a 35” in vertical at 6-5 so I could get up there and loved to dunk on people. Actually I loved flying in and dunking off of the rebound of a missed shot the best. In a game situation once in high school I was called for goaltending and everyone swore I was eye level with the rim, I pinned the ball against the top of the circle on layup and was told it was on its way down, hence the goal tend. Once in practice doing 3 man weaves (we were not allowed to dribble) I took off from the free throw line, I missed the dunk, but everyone was just impressed I even got it to the rim from that far out. The coach wasn’t even mad I missed since he was so impressed. I haven’t played ball in about 4 years and my vertical was decreasing rapidly once I left college, but I would bet I could still throw it down if I needed to. My signature dunk was standing with my back to the basket on the freethrow line and bouncing the ball backwards between my legs and off the backboard as I turned and went towards the basket, catching the ball in the air as it came off the board and throwing it down with 2 hands. THE GOOD OLD DAYS!!
His name was Kholan (pronounced coal-anne). Great streetballer awesome to watch and could turn on his shot when he wanted to. Never went anywhere though. Got into some things that teenagers do that doesnt really go hand in hand with health and performance.
I dunked my kid a couple of times. I dunked my girlfriend last year. She didn’t like it either. I dunked some chick at the pool last year and she slapped the shit out of me. So, in short, I don’t recommend dunking as a training goal, someone is liable to kick the shit out of you. Nick
watch the Dark Renegade dunk if you want to see power. You havn’t seen the boards really shake until you see him rip with a series of med ball dunks. In faith, Coach Davies
43" vertical…wow! i need some of that.i am so glued to the ground its just a shame for someone my height.what can i do that will elevate me from ground zero to a respectable vertical.i need some info!!!share the wisdom of your flight knowledge…PLEASE!
Without writing an entire article on the subject the simple answer is to understand the force velocity time curve. How much force can you apply and how quickly can you apply it relative to your bodyweight. The vertical is a quick movement so you won’t have time to apply all the force you are capable of applying to the ground. You need to be able to apply a lot of force but apply it quickly. If your levels of maximal force are weak then you will benefit most from maximum strength training such as heavy squats. All things being equal (speed of movement and bodymass) If your strength improves than so will your vertical jump (power). Most likely though you are at the other end and need to work more on the speed in which you apply that force. max Plyometrics, olympic lifts, jump squats and other exercises that work the stretch-shortening cycle are the order of the day here. A scientific approach will periodize maximal strength development (which is the foundation or base) with maximal speed and power development (teaching your body how to best utilize the strength you do have). Also other components such as movement rehearsal, flexibility, and specifity to training cannot be overlooked.
I am looking forward to the day I can turn on my television on a Sunday afternoon and see the Dark Renegade tearing it up on an NFL football field!! How’s the progress coming along?
i for one would love to see you write an article on the subject of vertical leap and how to train for it!hint hint!thanx for the follow up,russ