How to Dunk

Nothing elicits awe and gets the crowds going in a basketball game like a "dunk", where a player slams the ball through the rim with their hand(s). As one of the highest percentage field goals one can attempt in basketball, this is a move that's worth mastering, but it's not easy. Here's how to build up the muscles and the skills you need to execute this famous feat on the court. And it doesn't hurt to be a little tall so going up to the rim can be a sweep.


1. Increase your vertical leap. You will need the lifting power of your legs to get you in the air and up to the basket. Plyometrics get results. Doing squats, or if you don't have weights, wall sits, also help you gain those inches. Also, doing calf raises on the stairs 50-100 reps a day will improve explosivness. Increasing your height will take time, though, so stick with it.

2. Muscle groups that need to be stronger: Quadriceps, hamstrings, gluteals, calves. The quadriceps extend the knee. The hamstrings and gluteals extend the hip. The calves plantar flex the ankle.

3. Muscle groups that need flexibility: Hamstrings and hip flexors. Tight hamstrings will impede the knee extension during the jump. Hip flexors resist the hip extension part of the jump.

4. Running stairs will develop the quadriceps, hips, and calves, and really helps you when you're going for the dunk.

5. Invest in a good pair of shoes. Most players find that high-quality shoes improve their ability to dunk, and more importantly, prevent you from getting hurt when you try to dunk.

6. Practice jumping at the court.

* Jump across the whole court and back. Try two laps or more.
* Jump to touch the net with a running jump until you are able to do it ten times in a row (not all in one day!).
* If you can jump as high as Spud Webb's 42" vertical jump[1], you should have no problem flying and dunking the basketball.
* Set your sights on the rim until you can touch it consistently.


7. Practice handling the ball. Get a feel for how to use inertia to control the ball when your arm is extended. Even people who can palm a basketball will lose grip when dunking.

8. Start with an adjustable height basket, if you have access to one. Lower the height so you can get a feel for dunking, then raise it gradually to the standard height as you improve.

9. Dribble toward the basket, then take the allowed two steps while palming the ball in your dunking hand. Jump so high that you can almost feel yourself flying after your second step, extend your arm to the rim, and drive the ball through the net.

* Most people jump off of one foot, but some people find that they jump higher off of two. Find what works for you.
* Dunk a tennis ball or golf ball first, then a volleyball, and work your way up to a basketball.
* Dunk one-handed first. It helps to find a small sized Basketball to train with. It takes a lot more effort to touch the rim with two hands, because you must jump high enough that both reach the rim. After that, you can progress to the reverse dunk.
* The ball may come back and hit you in the face. Be prepared for it. Fear of getting hit will negatively affect your ability to dunk.

10. Let go of the rim. In most games, hanging on the rim isn't allowed unless you're in danger of landing on someone below you.

11. Be persistent. You'll likely embarrass yourself during your first several attempts to dunk, but get up off the floor and try again. You'll be impressed at your improvement if you keep going.

* Do backboard touches for 2 minutes

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