I wanna dunk

[kenseth17cd]

Hey guys, i just played basketball for the first time in about 3 years. I am 5-7 130 and I want to dunk. I can get about 4 inches from the rim. I know that it is going to be really hard to dunk at 5-7, especially with my short arms. But, i was a lot closer than i thought. I can actually rebound over some of the 6-3 guys I was playing. Anyways, how can I get those extra 4 inches, or can I.

[Taekwondo Guy]

unless you hit a growth spurt (thinking your a teenager) then you no chance of gaining height. Height is predetermined in your genetics and biomechanical outlay...

No amount of hanging upside down will help.

[ash_davies1988]

I think he means 4 extra inches of spring/jump so he can get to the ring.

[Taekwondo Guy]

Plyometric training is the answer in that case

Do a google search for plyometrics, you need to work your calfs and thighs

[kenseth17cd]

I think that my goal is possible. But, it will take a really long time. I am going to work at it though. I would be one of the few 5-7 guys that could dunk, that would be awesome.

[Taekwondo Guy]

goal to grow - or goal to increase height of jump?

[shyong]

goal to increase vertical i assume, google "air alert"

[Skeetshooter]

i'm 5'7" and could get rim, but i'm no where close to throwing it down. my hands aren't that big so i can barely grip the ball. if i had an extra 3 inches i could dunk it for sure. when you exercise your legs, go heavy. also, jump rope, that really helps. it also has a lot to do with how you jump, so go online for that.

[gorgon2k]

if your 4 inches from just touchin the rim, im sorry but you have no chance... not to flame... but i can get about 4+ inches above the rim and still cant dunk. besides that.. you need to be able to palm the ball well... and i mean run with ball in your hand and pull it up fiercely... you prob need to add atleast 8+ to your vert..

[Mad120987]

try searching for a system called air alert 2..... my basketball team uses it and peoples virticles always go up when they do this. I would go through the program then wait 2 months or maybe even 3 then try it again. Dont expect to dunk anytime soon tho, give yourself a year or more (thats just being honest and reasonable). You have a lot of heigth to add to your virticle and if you can get it it will take at least a year.

[kenseth17cd]

For the guy who can get 4 inches above and can't dunk, you are doing something wrong. If you can get one inch above the rim, then you can dunk. I see people do it all the time. I can barely grip a ball, just because I have a strong grip, but little hands, so it is hard.

[gorgon2k]

ummm.. ok, maybe if your dunking a marble... but i dont consider rolling the ball off your fingers and grabbing the rim a dunk.. if you want to do a real dunk you need to get up there

[baseball]

k well first things first...as an ex hs bball player who was ranked one of the top 25 in the state...standing in at 6'4 and being able to dunk very easily...it isnt possible to dunk if you can only get one inch over the rim...it is hard to dunk if you can only get 4 inches above the rim unless you have gorilla hands...if you want to really throw down dunks that arent p*ssy s*it, you should shoot for getting your mid-forearm to the rim....but like taekwondo said, man plyometrics will do BIG things for you. you could seriously put 4-6 inches on your vertical in about three months by doing plyometrics every day (even if you arent lifting weights). in the weight room man i preach SQUATTTTTTS...in between each set of squats do a set of box jumps (for each set of squats, say you do 10 reps, do 5 box jumps, always do 1/2 the reps of box jumps as you do squats). calf raises are also really important for extra power coming off the ground after you fully extend your legs and your feet push you off the ground...i also did leg extensions and standing leg curls. dont forget a/b the hammy's...make sure u do just as much for them as you do for the quad or you'll end up pulling 'em nasty. also consider this, ever tried hooking a sled around your waist and putting a ton of weight on it and running? that will really strengthen your legs for jumping (or you can just use like a running parachute). theres also specialized machines for jumping that is a platform you get on while wearing a special belt, and you hook elastic bands to the belt that are attached to the platform...you then get someone to toss a medicine ball up in the air and you jump and rebound it. the resistance will really help your vertical increase. your goals very achieveable...it all depends how much work your willing to put in. after the first time i dunked (8th grade, and i could only make it like 1 outta 10), i started working out my legs hard and doing plyometrics so i could throw down sick dunks...well by beginning of sophomore year i was playing varisty and i was catching alley oops and doing 180's and all kinda ****. oh, and did i mention im white? lol white men CAN jump haha I know this is long but i hope it helped, i benefitted from it ALOT. just remember the best workout you can do to get better at jumping, is jumping. go out and play hoops, run the court, build those legs up...the more you play the higher youll jump, the more you lift the higher you'll jump, the more you combine the 2 the quicker you'll be dunking. good luck bro

[kenseth17cd]

Thanks for all the advice. I wouldn't care if I did a pussy dunk, as long as it was a dunk. But, I think if I would have been playing for the last 4 years or so, I would probably be a little closer to doing it. I really have lost my shot in the past 3-4 years. I thought I would always have it, yeah right. I can hardly hit a shot anymore.

[baseball]

yea i know how you feel a/b the shot...ive taken a/b three months off cuz i decided not to play in college due to bad grades...and ive been lifting alot and never shooting, tried to shoot the other day and i couldnt hit jack sh*t...how old are you? i know thats random but i was jw since u said u hadnt played in a few years

[kenseth17cd]

I am 21 and I haven't played since about 17 years old. I used to be good at long three pointers, about 7 feet behind high school line. But, I am always shooting too hard now just about anywhere that I shoot from. I can still do good on lay ups because those big guys don't expect me to jump as high as I do, but that is about it.

[baseball]

yea well if you're 21 your at a good age to put on muscle and increase your vertical...just ask my friend michael jordan lol...his first dunk was at the height of 5'7...so dont worry you can do it...good luck bro

[kenseth17cd]

Jordan was a little different than me. I may be able to get the rim one day, but I don't know about the dunk. But, i can try like hell anyway.

[baseball]

yea but bro, at only 130 lbs, if you do the right training you will be able to leap out of the gym...regardless if you are white/black, tall/short, good athlete/great athlete...haha and i know this means nothing a/b jumping...but i've always jumped about an inch higher in nike bball shoes than reebok shoes...and a/b 3 inches higher in nikes than adidas...i guess thats all personal preference though lol

[czymex]

By working you calfs and thighs it is very possible to Dunk at you're height. If you recall Spud Webb was you're height, and he won the slam dunk comp. Back in the Days.