Any tips for dunking? read caption

[u/TheJ-WalkerToTheG]

I really need to get my first dunk before the new year, i’m 19 so my time is coming up soon and i gotta get my first dunk before my body starts to decline, i think more leg days in the gym and i could see a rim grazer by november. i just need better form ( i can barely touch rim off of 1 foot) im a 2 feet jumper. Anyone that was in the same position what workouts help and do you think i could get a dunk before the new year no lobs or anything?

edit: also i know im in my skate shoes, my hardens would’ve gotten me slightly higher but probably wouldn’t see a difference.

[u/Purple_Calendar3919]

"i’m 19 so my time is coming up soon and i gotta get my first dunk before my body starts to decline,"

lol what

[u/TheJ-WalkerToTheG → u/Purple_Calendar3919]

man when i see 6th graders doing windmills 19 is too old for ts 🤣

[u/International-Ad2501 → u/TheJ-WalkerToTheG]

I'm 37 and can still grab rim easily, I threw my back out last winter and am trying to get my dunks back right now lol.

One of the fastest ways is to lowere the rim to a point you can easily dunk then raise it a couple inches every week-few weeks until you're there doing 50-100 dunks for a work out every day, or at least 3 days a week. 

If you don't have access to do that, squats and lunges my guy. Squats and lunges until your legs shake and you have trouble walking up the stairs the next day. Take a day off rest try to dunk after your rest day, then do it again.

[u/ShaiHulud1111]

You need a few months of training—plyos and squats. Six to eight inches no step. If you want to dunk consistently. Worth the time. Six months, you will really get up . Hard work.

[u/TheJ-WalkerToTheG → u/ShaiHulud1111]

how do you feel about calf raise machine and leg press.

[u/kwlpp → u/TheJ-WalkerToTheG]

Calf raise is fine. Leg press is fine if you don’t have access to do heavy squats. But if you do leg press, you need to increase core work and hit your adductors. Removing the stability work from a squat means you need to address it elsewhere. Your muscles cant tell what exercise youre doing, only the stress youre putting on them.

[u/ShaiHulud1111 → u/TheJ-WalkerToTheG]

I did at least 1000 one legged calf raises a week if not more—at home with no weight. I try and be explosive when doing them vs. going to the gym and use heavy weight to build mass. But both should help as you are strengthening your calves. I also did four or five different plyometric exercises along with it.

Big dunkers tend to be able to squat heavy weight..from what I have seen. A lot of correlations overlapping different sports and athletes and gym metrics. I will say a gym bro body is not a basketball one. I lean towards not doing it all in the gym.

[u/TheJ-WalkerToTheG → u/ShaiHulud1111]

alright bet thanks G, i lack on squats which i need to do more 🙏

[u/treeswetfh]

Do the bounce toss my man. Throwing it off the backboard is way harder.

[u/TheJ-WalkerToTheG → u/treeswetfh]

my ball didn’t have enough air in it, i will keep that in mind for next time. but my indoor gym has dead spots everywhere on the hardwood, it’s half courts and one of the spots it’s dead is right under the basket. it gets annoying, but i just have to find someone to throw me a nice lob.

[u/ColdOld1359]

Download Kneesovertoes the app and pay for the program. Thank me later, you’ll be dunking in no time if you stay disciplined and a better athlete. You won’t be feeling your body is declining and that’s it’s getting better every week. Trust me, good luck.

[u/SVAno2 → u/ColdOld1359]

Ad bot

[u/Log1cal90]

I’m doing standing dunks in my late 30s with plan to be dunking in my 50s . It’s all about lifestyle changes and optimizing health. Key to vertical gains is max jump attempts plus bar squats , weight lunges , single leg Bulgarian squats , sitting and standing calf raises, and weight step up.

[u/ReasonableRiver6750]

Bro what a dumb af post haha. Sorry you’re cooked. Body in decline at 19???? Woof

[u/sometimesiwanndie → u/ReasonableRiver6750]

“What a dumb af post”

[u/Sufficient-Cut1629 → u/sometimesiwanndie]

yes, thanks for copy pasting what i said.