I know speed is key. Trying to work on lengthening my penultimate step. I am also around 195lb currently. (Mainly muscle as I come from a bodybuilding background.)
However my goal is 175lb as I understand that weight doesn’t fly regardless of it is muscle or fat.
Any tips help!!
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Hi everyone, I’m struggling with my dunking and really need some feedback.
In the video I’ll link, the rim is 10 ft. I can get at least half my hand over the board on that height, and I can even touch an 11–12 ft rim. But once I add a normal basketball, I can’t get anywhere close. I can dunk a tennis ball, but with a regulation ball it’s basically impossible for me right now.
Some context on my strength:
• I don’t know my exact PR squat right now, but last November I hit 190 kg (gym was about to close, so we didn’t go further).
• Right now I feel like the most I can lift is around 150 kg, as shown in the other video I linked.
I’m wondering if this is partly mental, but in the video I was also pretty tired. On top of that, my knees are very sensitive to physical touch. I’ve tried isometrics, and even my strength & conditioning coach’s isometric training plan doesn’t seem to be helping.
I’m looking for help on:
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Had a 28” vert in high school, could grab rim in college on 10 foot rim, trying to get back into it.
Haven’t measured it, but this rim looks like it’s about 9’6” or maybe 9’8”
190lbs, and 5’8.” Got a standing reach of 89”
Been training about two weeks, 2 foot jumper (I think). What can be improved about my approach?
5'9 witg a 7'11 reach only 15 and 129 pounds and only did 2 gym workouts in the gym with all that gym stuff and weight and stuff and i kinda barely do home workouts
On best attempts I can dunk a bouncey on 10ft
(In the video rim 9'9 ball is a 8.5" bouncey ball)
My progress
May 16, 2025
5'7 115 pounds with 7'7 reach first rim tap at 14 and couple weeks
June 6, 2025 first one hand rim grab plus hang
Stayed same for a while playteu
March 29, 2026
First eastbay on 8ft with small ball
At 5'8 7'10 reach
April 14, 2026
2 hand grab on 9'9 at 5'9 128-129 pounds 7'11 reach
April 17, 2026
Got first dunk on 9'9 with bouncey on film
Only 2 dunks that day it was 15th birthday
April 18 2026
On 10ft grab rim with 2 hands no hang time tho kinda more of tapping rim
April 26, 2026
Able to grab rim with one hand off vert on 10ft
April 27, 2026 got 7+ dunks on 9'9 with bouncey ball
May 8, 2026
Squatted 140 pounds
May 14, 2026
Grab rim with 2 hands official hang time on 10ft
May 18, 2026
On 10ft with mini ball
I did 2 dunks probably did 20+ attempts idk crazy how much 3 inches can change on 9'9 with mini ball I can dunk actually kinda consistent but 10ft whole different lvl
June 2, 2026
On 9'9 first dunk with grab ig with mini ball
.
I'm 5'10 barefoot and my hands are 8" in length and 10" from pinky to thumb. I've never met someone my height with larger hands than me and they are roughly the same size as a 6'2 person's hands. I'm wondering if larger hands make it easier to dunk a basketball because I've been able to palm a basketball for the past 8 months after only having practiced for 4 months prior. I also wonder if anyone else has large hands like me and if it was easier for you to dunk.
To get straight to the point I have trouble with the approach that so many dunkers recommend. Like bounding in toward the hoop, and then the penultimate and block foot and all that
Is there a video or a tip on this that made it click for you? Something that you heard, applied, and started to finally “get it”
Or.. is there a program that they actually can give you helpful tips? I’m afraid doing online coaching like THP may not be focused on me enough or I won’t get the right help. I don’t know in-person coaches tho!
I’m a smaller guard and during lay ups lines where my teammates are all punching it in, I began to wonder what it feels like to dunk. I am unfortunately resorted to cool lay ups and am wondering the feeling 😂