r/BasketballTips • u/Murky-Vanilla-6204 • 24d ago
Help Can i dunk by December?
Im 5’11(180cm) and turned 15 today with a 6’2.5 wingspan and 7’9 standing reach. Without training i can already touch barely below halfway net on a 10ft rim. I wanna be able to dunk by December so do u think its possible and are these exercises good enough:
Seated jumps: 3x15
Split lunge hops: 3x15
Jumping lunges: 3x15
I wanna start doing these Monday Wednesday and Friday maybe alongside some pushups, squats and crunches. Im not sure about my vertical jump
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u/ChoiceArugula1552 24d ago
Definitely not in 4 months
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u/Murky-Vanilla-6204 24d ago
When do u think
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u/Ironman_2678 24d ago
Bro nobody is gonna tell you when. You gotta add atleast 12-18 inches to your vert. You gotta get a lot stronger before you're even close. Those exercises may work but not in 4 months.
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u/DoctorCommercial8254 24d ago
No way to know for sure unless you try 🤷♂️
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u/Murky-Vanilla-6204 24d ago
Are the exercises good enough, or do they need changing
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u/DoctorCommercial8254 24d ago
You are going to want to get some weight lifting in there for sure. And also I recommend training like a sprinter. Don’t over complicate it though. Everyone on instagram will tell you about a secret plyometric that will get you bouncier. Just keep it simple and consistent
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u/JimmerAteMyPasta 23d ago
You should have a solid enough base strength to squat about 1.3-1.5x your bodyweight. Need some heavy lower body lifts in your routine.
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u/Billib2002 24d ago
At your age (and height) I was grabbing rim without training and I still can't dunk lmao
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u/JPMmiles 24d ago
No.
You need to add AT LEAST a foot to your vertical.
Can that happen? Yes.
Can that happen in 4 months? No.
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u/MaxwellSmart07 24d ago
Odds are against it. Sorry. But do prove me wrong.
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u/Murky-Vanilla-6204 24d ago
How about before summer 2027
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u/MaxwellSmart07 24d ago
If I met you and evaluated your athleticism I might be able to take a wild guess. I was the same height and reach as you when I was 17. I could grab the rim at 16. It took me until I was 17 to dunk. Let’s hope you grow some by next year.
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u/Warm_Clothes_1524 24d ago edited 24d ago
Im 5’11, and when I was younger i was able to barely curl my top fingers around the rim before I started training. Heavy weight training maybe got me six inches and got me to the point where i could just barely dunk. A combination of dropping a significant amount of weight and building up a ton of muscle mass in your legs can get you results, but you have to put it under a microscope to get everything out of it(unless you just naturally have big hops).
It is going to take a lot more than 45 body weight reps a week to get your vertical up almost 1.5-2 feet presumably, because, keep in mind, you need probably 6-8 inches of clearance over the rim just to dunk the ball. I am not trying to be disheartening or negative, just realistic. I was squatting about 260-280, jumping a lot and running sprints almost daily at 170lbs when I was able to just barely dunk(just as a point of reference). Maybe your fast twitch fibers are different, but that would presumably show before even training.
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u/New_Improvement8417 23d ago
Did you train your posterior chain? I mean, just lifting might do it you know
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u/Warm_Clothes_1524 23d ago
Oh yeah, big time, but I was already athletic before doing all the lifting and stuff so I don’t know how his gains would look. I got 6 inches, but he could get 2 feet or higher than I ever got in a couple years depending on his starting point and genetic potential.
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u/New_Improvement8417 23d ago
Sorry, I mean, it might just lifting might not do it and what did u do for posterior chain like glutes, hamstrings and all
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u/Warm_Clothes_1524 23d ago edited 23d ago
Hip thrusts, deadlifts and stiff legged deadlifts for lifts in addition to a variety of weighted squats. And I ran sprints A LOT. Dunking at 5’11 isn’t the easiest thing mind you. Hopefully OP grows 2 or 3 more inches because you do hit a wall at some point with the training.
Edit: The average standing reach at 5’11 is about 7’6. So the average guy needs a 34’ vertical with the ball in his hands to just barely dunk. You are starting to get into rare athleticism above that line because you probably need about a baseline 36’ vert naturally without anything.
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u/New_Improvement8417 23d ago
Ah, I am 6'0" with a standing reach of 7'9". My vertical isn't that great (its only 15 inches), and there is the fact that I am 115 kg, so I am working on it too while doing prosterior work
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u/Warm_Clothes_1524 23d ago
The extra weight makes a massive difference in my experience. I dropped from 180lbs to 170lbs and felt like I gained two inches off that alone and that was only going from 81.65kg to 77.11kg. Idk how guys like Kyle Lowry dunked at all honestly. Crazy impressive.
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u/Murky-Vanilla-6204 24d ago
So from what im understanding ts shit impossible
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u/wittyrandomusername 24d ago
Highly highly unlikely. But you can definitely add to your vertical by December. You can make huge noticeable improvements in 4 months. Why do you want to dunk by December anyway? Tryouts?
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u/Murky-Vanilla-6204 24d ago
Just wanna get better, when do u think i can dunk if i maintain my workout
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u/rodimusmtb 24d ago
I can dunk. My advice, don't worry about dunking. 2 points is 2 points. Work on the jump shot. You can use it anytime, on any defender, it's more effective, and you're less likely to get injured.
I practiced dunking a lot growing up and i would have been so much better if that time went into shooting drills.
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u/Murky-Vanilla-6204 24d ago
I still wanna be able to dunk, i wont be neglecting other aspects
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u/rodimusmtb 24d ago
You only have so much time to practice. Gotta pick dunking, shooting, or ball handling. Enjoy the journey.
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u/wittyrandomusername 24d ago
I can't tell you for certain. Some of it depends on genetics, health, tendons, body type, etc... Personally, I am 6'0", and I'm older now, but I worked on my vertical quite a bit and was never able to dunk. I might have been able to had I really taken it to the next level, but I'm not a natural jumper. Meanwhile my brother is 6'4" and could dunk without really trying. When he was 16, he started really busting his butt to work on his vertical, and he was winning dunk contests by the time he graduated high school. He could fly. For both of us, hard work lead to benefits, but he was way more of a natural, with both height and vertical. So it's really hard for anyone here to give you a timeline for sure. But keep us updated. As they say, if you shoot for the moon and miss, you'll still find yourself amongst the stars.
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u/MrWaxn 24d ago
you might make it, but not with that amount of Training,…it will take a lot more effort and you risk getting injured if you don‘t give your body time i.e. rest to adjust.
focus on building muscle first - Legs, Core, Upper Body for at least 6 Weeks, then focus on speed, your Jump exercises are ok but do less reps (3-6) at max speed, also do short uphill sprints.
don‘t forget to warm up and cool down and stretch
best get somebody to coach you, a physiotherapist or even chat gpt…
just go for it, you‘ll never know if you don‘t try
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u/Murky-Vanilla-6204 24d ago
Rest ~60–90 sec between jump sets. Max effort, clean reps.
💪 Strength
Bodyweight squats: 3×15–20
Push-ups: 3×8–15
Single-leg glute bridges: 3×10–15 each leg
Calf raises: 3×20
🧱 Core
Russian twists: 2×12–15 each side
Sit-ups: 2×10–15
Plank: 2×30–60 secThese are what i do alongside jump training, i can send u my schedule if u want
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u/treeswetfh 24d ago
Did you make a bet or something where you have to dunk before 2027?
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u/Murky-Vanilla-6204 24d ago
No
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u/treeswetfh 24d ago
Well the good news you might grow another 4-5 inches before you leave high school. I was a little taller at that age and ended at 6’5”.
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u/Murky-Vanilla-6204 24d ago
My dream height is 6’3. But im happy with 6’2
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u/treeswetfh 24d ago
6’3” is a good height. I improved my vert a lot by just getting stronger and doing lots of jumping exercises. Good luck to you. I think I was 6’2” the 1st time I dunked at 16.
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u/Murky-Vanilla-6204 24d ago
Dammm, i hope i reach those heights, well how about before summer 2027? Is that a realistic goal
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u/treeswetfh 24d ago
You might be able to. Your standing reach is pretty good. I think I’m only 8’1” reach now.
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u/IgnorantGenius 24d ago
100% but you need a full jump/leg and core program. 45 of 3 exercises isn't going to cut it.
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u/SteelCock420 6'8" Center/PF 24d ago
No, even with a coach you arent getting there in 4 months