r/ProDunking

so I’m a tall guy (6’5”, 99” or 8’3” standing reach, about 90kg/200lbs) and when I jump standing or approach jumping it’s always like both knuckles to the height of the rim (can grab it 2 handed) or one handed is like wrist height.

i can feel as though my approach jump doesnt feel like I’m putting my muscles/joints through maximum effort (ie the motions feel sluggish or just not intense like a fat guy trying to sprint) and I’m trying to fix it, cause even though I jump, do plyos and lift heavy weights frequenty I just don’t feel like the intensity when I just is on par to say my squats/power cleans.

do I just need to jump more for a longer time period (I already jump lots during the 2 games I play a week, hit legs 2-3x weekly and plyos 2-3x weekly, have been training for years so the strength isn’t a limiting factor)

so to be short my problem is I can’t/don’t know how to increase my intensity jumping beyond my standard jump height and I wanna do more than rim grazers

Hi everyone,

I am a 15 year old guy, 164 cm tall and 71 kg. I am looking to improve my standing jump height and overall motor coordination.

I recently measured my standing jump barefoot at home and reached 50 cm.

My stats and background:

• Height and Weight: 164 cm / 71 kg (slightly overweight).
• Upper Body: around 20 push-ups, 1 strict pull-up.
• Legs and Background: Completely untrained for the past 2 years. I spent most of my childhood indoors, so my general body coordination, movement timing, and spatial awareness are still quite raw.

My goals:

1. Push my standing jump to 65 cm or more through body recomposition, tendon stiffness, and legs strength.
2. Build a solid 3-step approach to learn how to convert horizontal speed into height despite my low coordination base.

Questions:

• What entry-level plyometric and coordination drills (ladder drills, pogo jumps, etc.) will help me build footwork and ankle reactivity safely?
• How should I structure my leg training while in a mild caloric deficit so I drop fat without losing speed?
• What are the best visual cues for someone with low coordination to master the penultimate step?

Thanks in advance for any advice!

i really need help with my vert, its really just not improving at all. ive been stuck at like a 26-27 inch vert for like the last 6 months and im still barely rim grazing even though im like 6'3. im kinda lost on what to do because i feel like i do enough training, like i do legs twice a week and in general i got strong legs, i also got basketball practice 3x a week and i try jumping and doing plyos and isometrics and whatever whenever i can. i definitely get enough sleep every day and i eat fine too, i dont think its my recovery either because ive already tried taking multiple days and weeks off and i come back jumping the same. ive watched so many vids on form off both 1 foot and 2 but still nothing will click like my running vert off 2 isnt really any better than like how i jump off just a drop step. im definitly not the most athletic but still i shouldve improved by now, like every day it just bothers me more and my confidence is dropping a lot cuz im seeing people that are shorter and havent been training as long as me improve way quicker. basketball in general im good at but this is like the one thing i just cant improve in no matter what i do. someone please help cuz i truly dont know what else i can do atp