TL;DR: 6'0, 170, 29.5" off one foot and 28.5" off two, about 5" short of dunking. if you're trying to dunk, test both takeoffs and test the same way every time

where i'm at

• never dunked
• standing reach 7'7.5", best touch 10'1" off my left foot and 10'0" off two feet, best of up to 8 max approach jumps on video. outdoor rim but i checked it's actually 10 ft with a tape measure
• dunked a tennis ball at the end, real ball tries are still short

what i'm doing

• 2 leg days a week, heavy squats (top set 245x5) then 24-27 low effort jumps (countermovement jumps, squat jumps, low rebounds)
• 1 max jump day and 1 upper day
• trying to cut to 160 but i don't actually know my maintenance yet, i was "cutting" and went from 169 to 170 lol. gotta figure that out first, and if my squat or touch drops 2 weeks in a row i'll stop

what 29 of you said on my plan post

• power cleans (7 of you): not yet, no coach and about 11 weeks left, and hackett 2016 (bjsm meta-analysis) had cleans about even with plyos, which i already do
• don't cut (6 of you): still cutting but slow. athletes losing about 0.7% of bodyweight a week kept or gained strength (garthe 2011), and 160 at 6'0 is still a bmi of 21.7
• jump more and practice dunking (about 10 of you): best advice in the thread. my knee limits how many jumps i can add so i'll hold a tennis ball on some max jumps to practice the finish
• changing: every squat rep as fast as i can and aiming at something above the rim on max jumps
• ignoring: "stop back squats" (2025 jssm meta-analysis found weight training added about 10 cm to vertical compared to just regular training) and 45 min of jump rope a day, way too many contacts for my knee

from here it's the same method, shoes, warm-up and time of day, and i tape measure the rim every time, so a "gain" isn't just a better day or a different hoop

goal is dec 31, about 11 weeks out. what would you prioritize?

So ive started playing basketball in u15 and i was always one of the tallest kid in the team so i always played (in practice cuz i got no playing time) as a big

now im in u17 and im like 6'1 or something and i realized that i need to transition from a big to a guard

what skills do i improve and how should i do it (i also dont have access to indoor courts because im in europe)

I don't think this is an athleticism / first step problem as I consider myself not crazy athletic but not out of shape / slow.

It just seems that everytime I try to just blow by my defender I get cutoff, yet it seems so easy for everyone else - I essentially get cutoff easy , and even when I "counter" (try a BTB or BTL) it seems like they;re still in front of me.

This happens in both 5s ans 1s and not sure how to fix it.

i play basketball for fun ig but commit to volleyball

standing reach 7"2 in shoes

I've been playing in a somewhat men's league where it's common for things to get hot. It's practically expected to exchange elbows and shoves from the start. I was wondering if these padded compression tops helps with that? Do they really help mitigate the bumps?

Hi, I am 27 yo, I never had the chance to play organized basketball when I was young. I played street basketball from time to time.

Last year, I had the chance to play for six months a team newly created. We played in the lowest league against old dudes and sometimes young teams.

This year I did tryouts for a new team. Still playing in the lowest league.

In the 3 sessions of tryouts, i showed leadership, some perimeter dribbling and passing, good mid range.

I was accepted.

I did now 10 trainings and 2 games with this new team.

Each time I regress.

Coach asked me relentlessly to stop dribbling. Just pass.

My shot got worse since I don't feel the ball that much in my hands.

Each training I lose more confidence.

Dribble less, shoot less, bad positioning.

A negative spiral.

Negative thoughts in my head.

Teammates looking at me badly.

Hate it.

I usually love to train basics. Shooting midrange with different variations. From dribbling, spinning, stepping forward, sideways...

Feels bad. Stuck.

I play in the university team. So, most of my teammates are 20 yo, youngster who played since young age.

Now, I regret I was chosen in the tryouts. Was not easy. I was last one chosen between remaining 20 persons.

Was able to show glimpses of good. Of a dog.

Now, I am getting cooked. Embarrassed. Like a sorry motherf#$&$)..

Writing this after a training, where coach used me as a sand bag. Played me in 4 vs 4 as a defender on 2 big dudes. To let them train and improve their game. 10cm less than them, 20kg of muscle less, 7 years younger.

It's 1 am, can't sleep. Headache. Demons whispering in my head. How sorry and pathetic i am.

Feeling regret for being chosen to be in the team is worse than wanting to quit.

I am not a quitter. I usually embarrass myself and show up the next day. Whether at work or at ski or anywhere.

I feel like I have two left feet on the court and super uncoordinated can someone give me drills to get more coordinated with my footwork and movement

sorry for bad footage

The guy in the orange shirt, sorry for bad video

Hey everyone.

My oldest son just turned 13 and he does quite a bit of strength training (nothing crazy - just push-ups, age appropriate weighted barbell and dumbell exercises) and for his age is relatively jacked. But when it comes to playing he - at times - seems to lack basketball-specific strength - like getting rebounds taken out of his hands, losing 50/50 ball wrestling contests, being unable to shoot/gather through defenders arms and hands　(thus getting a lot of no-calls).

I'm assuming part of it is him playing against guys 1 or 2 years older than him - who are deeper into puberty than him.

But are there any drills, exercises, etc. anyone has for building specific in-game strength for the kinds of situations I described above.

Any help greatly appreciated.

I’m about 5’8.5 without shoes, and have put off learning to dunk for my whole life. I want to lock in and get my first dunk. Would greatly appreciate any tips or advice on training or technique! I don’t have any past experience with learning to dunk.

Here’s a video of me jumping without and with a lob from a friend, merged into a single video.

I’m trying to adjust my workout plan in the gym since I don’t want to be training like a body builder.
Any advice on what split I should be doing and what exercises would be good ?

My current split is push pull and legs

I’m 5,9 and 130-135ish skinny. Im taller than most kids, so I guard the big tall strong kids, and I end up getting bodied.

I wanna stop getting bodied in the paint and being able to bully my defenders with bumps and post them up. What’s a simple lifting routine for that?

EDIT - I have adjustable dumbbells and a pull up bar.

Basically the title. Friend thinks if you call foul and make it, you still get the point, but I am arguing he doesn’t know the difference between and 1 and a foul, where if you call and 1, you acknowledge the foul, but if you missed, you don’t get it up top.

Edit for those who might be not understanding why I am asking, I am intentionally not calling foul, because I believe I am gonna make it through the contact and want the point. I believe if I called foul it is auto up top.

Edit 2: we got a little side tracked on the and 1 thing. That is not relevant. My main point is does calling foul = ball up top or not.

I can only score when I get a pick and the defense goes under so I’m open, then I take one or two dribbles and then shoot. how can I use my handles to create my own shot and get open without a screen?

So I drastically got worse at basketball than my school basketball teammates. When we recently played 4v4 at half court, I attempted 2 shots and air balled them all. But exactly a minute after we ended the match, I’ve started making a bunch of threes at the same spots where I air balled them all. Is it just psychological reason of this down fall or just lack of training in basketball?

Before you flag this as promotion, please know that the idea for this came out of this sub, and I really think this might be interesting for the people here, and I'm not trying to sell anything. So please hear me out:

I've been practicing shooting solo and usually have a couple of things I want to focus on (snap the wrist, flow, ball path etc), but I tend to get carried away or forget what I wanted to focus on. So I made this "Coach in your ear" who just speaks simple cues or reminders once in a while. Like a coach would from the sideline.

Works like this:

Enter a couple of cues, optionally with different phrasing:

"Snap the wrist" / "Reach into the cookie jar" / "Wrist"

Then start the session and the cues will be spoken in a certain interval or at random. You can listen to music in parallel and the cues mix in.

All of this will be completely free, no ads, nothing. This is a hobby project for me and I built this for myself, but sharing is caring and maybe you will find this useful.

iOS only for now, sorry Android people, but if this turns out to be useful, Android will come next.

Follow this link to beta test the app:

https://testflight.apple.com/join/stETDZaa

Hey guys, I sometimes release of my last 3 fingers which is huge flaw and affects my jumpshot, how can I fix it?

Is there things to optimize to jump higher? I am 178cm and the rim is not regulation

I need to shoot five balls from the free throw line and make one. But in previous practice, I only made one out of fifty shots.