How to Dunk a Basketball: Complete Training Guide

Dunking a basketball never gets old. Every player who has thrown one down in a game knows the feeling. But getting there takes work: vertical jump training, proper technique, and weeks of consistent effort.

This guide covers everything you need to know: the vertical jump requirements for your height, the best exercises to build explosiveness, technique tips, and a practical roadmap to get you above the rim.

How High Do You Need to Jump to Dunk?

The first step is understanding the math. A standard basketball rim is 10 feet (120 inches) off the ground. To dunk, you need to get your hand approximately 6 inches above the rim (more if you want to throw it down with authority).

Here is what that means based on your height and standing reach:

Your Height	Approx. Standing Reach	Vertical Needed to Dunk
5’6”	87”	39”
5’8”	89”	37”
5’10”	91”	35”
6’0”	96”	30”
6’2”	99”	27”
6’4”	102”	24”

These numbers assume a roughly average wingspan. If your arms are longer or shorter than average, adjust accordingly. The key number is your standing reach, which you can measure by standing flat-footed next to a wall and reaching as high as you can with one hand.

The takeaway: If you are under 6 feet tall, you will likely need a vertical jump of 35 inches or more. That is achievable with dedicated training, but it requires serious work. If you are 6 feet or taller, dunking becomes significantly more attainable.

Building Your Vertical Jump

Increasing your vertical is the single most important factor in learning to dunk. Here is how to approach it systematically.

Develop a Strength Foundation

Raw leg strength is the engine that powers your jump. Without it, plyometric training has a much lower ceiling. Focus on these key lifts:

Barbell Back Squat. The king of lower body exercises. Work up to squatting at least 1.5 times your body weight for reps. Deep squats (below parallel) are especially beneficial because they train the full range of motion used in jumping.

Romanian Deadlifts. These target the posterior chain (hamstrings, glutes, and lower back), which are critical for the hip extension phase of jumping. Aim for sets of 6 to 8 reps with a challenging weight.

Bulgarian Split Squats. Single-leg strength matters because most dunks are performed off one foot during a running approach. These also help correct strength imbalances between legs.

Calf Raises. Do not neglect your calves. Both standing and seated calf raises should be part of your routine. Your calves contribute significantly to the final push-off phase of the jump.

Add Plyometric Training

Once you have a reasonable strength base, plyometric exercises will teach your muscles to express that strength explosively. Key plyometric exercises for dunking include:

• Box jumps: Start with a height that is challenging but allows clean landings. Progress the height over time.
• Depth jumps: Step off a box and immediately explode upward upon landing. This trains the stretch-shortening cycle, which is critical for maximizing jump height.
• Broad jumps: Develop horizontal power that translates to approach speed and takeoff power.
• Single-leg bounds: Build the single-leg explosiveness needed for one-foot takeoffs.

For a complete plyometric workout, check our guide to the 12 best plyometric exercises for vertical jump.

Do Not Forget Your Core

A strong core transfers power from your lower body through your trunk and into the ball. Weak core muscles leak energy during the jump, reducing your height. Include exercises like hanging leg raises, planks, and medicine ball throws in your routine.

Dunking Technique: One Foot vs. Two Feet

There are two primary takeoff styles for dunking, and most athletes are naturally better at one than the other.

One-Foot Takeoff (Off the Run)

This is the most common dunking style, especially for guards and wings. You approach the basket at speed and take off from one foot, converting horizontal momentum into vertical lift.

Key technique points:

• Build speed gradually. You do not need a full sprint. A controlled, accelerating approach of 3 to 5 steps works best.
• Penultimate step. Your second-to-last step should be longer and lower, setting up the final takeoff step. This is where you begin converting forward speed to upward lift.
• Plant and drive. Your takeoff foot should plant slightly ahead of your body. Drive your opposite knee upward aggressively. This knee drive can add 2 to 4 inches to your jump.
• Arm swing. Swing your non-ball-carrying arm upward forcefully. This generates additional upward momentum.

Two-Foot Takeoff (Power Dunk)

Two-foot dunks are more common for bigger players and for standing dunks or short approach dunks. This style generates more raw vertical power.

Key technique points:

• Shorter approach. Two to three steps is usually sufficient.
• Gather step. Take a slightly wider, lower step before planting both feet.
• Both arms up. Since both feet are on the ground, you can use both arms to drive upward, generating more momentum.
• Straight up. Focus on going straight up rather than forward. Your momentum should be almost entirely vertical.

Which Style Should You Use?

Experiment with both. Generally:

• Shorter, faster athletes tend to be better one-foot jumpers
• Taller, stronger athletes often prefer two-foot takeoffs
• One-foot dunks are easier from a running approach and require less pure vertical

Training Plan for Your First Dunk

Here is a week-by-week framework. For a structured, professionally designed plan, we recommend following a dedicated program like Vert Shock or the Jump Manual, but this outline gives you a solid starting point.

Weeks 1-4: Build the Foundation

• Squat 3 times per week, progressively adding weight
• Romanian deadlifts twice per week
• Basic plyometrics (box jumps, jump squats) twice per week at moderate volume
• Core work every session
• Practice approach and takeoff technique on a lower rim if available

Weeks 5-8: Increase Intensity

• Maintain squat strength, shift to more explosive rep ranges (3-5 reps)
• Add depth jumps and reactive plyometrics
• Increase plyometric volume and intensity
• Practice grabbing the rim (if you can reach it) to build confidence
• Begin practicing with a tennis ball, then a volleyball, then a basketball

Weeks 9-12: Peak and Attempt

• Reduce squat volume, maintain intensity
• Focus on sport-specific plyometrics (approach jumps, single-leg takeoffs)
• Practice your dunk approach daily
• Attempt dunks starting from the easiest setup (one-hand, off the run)

Common Mistakes That Kill Your Dunk Progress

Skipping strength training. Jumping is a strength movement. If your legs are weak, no amount of plyometrics will get you above the rim. Build the base first.

Training through fatigue. Explosive training should be done when you are fresh. If your legs are dead from yesterday’s squat session, your plyometric work will be low quality and potentially dangerous.

Poor approach mechanics. Many athletes run too fast at the basket, cannot control their approach, and end up jumping forward instead of upward. Slow down and focus on converting horizontal speed to vertical lift.

Neglecting recovery. Your body gets stronger during rest, not during training. Sleep 7 to 9 hours per night, manage stress, and eat enough protein and calories to fuel adaptation. Our vertical jump nutrition guide covers this in detail.

Being impatient. Adding significant inches to your vertical takes months of consistent work. Trust the process and measure progress regularly, but do not expect to dunk after two weeks of box jumps.

What If You Need More Structured Guidance?

If you are serious about dunking and want a proven, step-by-step program rather than piecing together your own plan, consider one of the top vertical jump programs available. These programs have helped thousands of athletes add the inches they need to get above the rim.

Our top recommendations are Vert Shock for a bodyweight plyometric approach and the Jump Manual for a complete strength-and-plyometric system. You can read our full comparison of these programs to decide which fits your situation.

Conclusion

Dunking a basketball is a realistic goal for many athletes, even those under 6 feet tall. It requires a methodical approach to building leg strength and explosiveness, combined with proper jumping technique and consistent practice.

Start by measuring your standing reach, calculate how high you need to jump, and then commit to a training plan that builds strength, explosiveness, and sport-specific skill. Stay patient, stay consistent, and the rim will be within reach.