Question: How long does it take to learn to dunk?

But I would recommend to someone that they give it a go for at least six months. It’s also a way of just getting yourself in fantastic shape. I mean, trying to dunk a basketball in itself is awesome. It’s really great to be able to dunk a basketball, to get yourself higher up than you thought possible.

Can an average person learn to dunk?

If you are close to being 6-foot tall, dunking becomes a lot easier. You’ll need to jump roughly 24 inches to touch the rim and 30 inches to dunk a full sized basketball (assuming average arm length). … However, with some training you will be able to dunk quite comfortably.

How can I dunk in 3 weeks?

Here’s their routine: Complete 40 jump squats 3 days a week, resting for 3 seconds between each rep. In week 2, increase to 70 jump squats. During the third week, add 5 pounds of weight and continue to complete 70 reps. (Disclaimer: The high reps in this routine aren’t good for men with knee issues.)

Is it possible to train to dunk?

If you want to dunk a basketball but don’t quite have the ups for it, a good strength program may be all you need to put you over the top. But there are a few other things you can do to increase your vertical leap. Skipping rope is a great all-around exercise for basketball players, and for most athletes.

IT\'S FUNNING:  How long did Rafer Alston play in the NBA?

Is it easier to dunk with one or two hands?

Clearly, dunking is easier if you’re tall and can palm the ball with one hand, but there have been relatively short players who couldn’t palm the ball who worked hard enough to be able to dunk.

What exercises help you dunk?

Exercises to try

  1. Jumping jacks. Jumping jacks are a type of plyometric exercise that can help you jump higher by building lower body strength. …
  2. Single-leg deadlifts with jump. This advanced exercise builds stability as you explosively jump up using one leg at a time. …
  3. Burpees. …
  4. Forward linear jumps. …
  5. Squat jumps. …
  6. Rebounding.

Do you need to be flexible to jump high?

Flexibility. Another important factor when it comes to improving vertical jump is flexibility. If you are not flexible enough, you will not be able to get into the proper position to get a full range of motion when you jump. This will limit your vertical jump potential.

Can you dunk if you’re fat?


The optimal build of a dunker is very lean, but strong. Having a lean-muscle build is ideal for dunking because the less weight you carry, the higher your able to reach. … If you’re under 6 feet tall and want to dunk, then your body fat percentage should be under 13%.

How high should I be able to jump?

So for men, to have a good vertical jump the goal is to be able to leap up at least 24” or 2 feet high. Women on the other hand will aim for at least 20”.

IT\'S FUNNING:  Why do NBA players leave teams so much?
Score Men (in inches) Women (in inches)
Above average 20 to 24 16 to 20
Average 16 to 20 12 to 16
Below average 12 to 16 8 to 12
Poor Less then 12 Less than 8

How often should you practice dunking?

What training advice would you give for aspiring dunkers? Jordan Kilganon: My advice to anyone who wants to become a dunker, is to start off dunking 1-2 hours 3 times a week and to slowly progress to 3-4 hours a day almost every day.