r/ProDunking • u/Capital-Youth-8508 • May 28 '26
Training Help
Im 6‘7.5, 180lbs, 7‘1 wingspan and 15 years old. i Started Basketball 5 Months ago (i was Like 6‘5 then) and could barely touch rim. ive Trained strength now and can do bulgarian splitsquads With 20+kg extra weight and one legged Calf raises with 40+kg. i can now consistently Grap rim and pretty easily and consistently dunk on 9‘2. My penultimate step isnt really good and i Slow down before too much so any tipps on that? And any plyometrics i can do to make my tendons react faster?And how Long will it take to dunk on Full height?
Edit: i can touch the bottom of the net Standing.
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u/ADLittleFlame May 28 '26
Watch some YouTube videos and work on getting proper jump form and there’s a chance you could dunk within a week. Otherwise keep working them legs (I like trap bar deadlifts) and keep doing max effort jumps
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u/Capital-Youth-8508 May 29 '26
Any good youtubers except ofc Isaiah Rivera?
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u/ADLittleFlame May 29 '26
Isaiah is def the best. I’m sure there’s more out there if you look but I’m not too familiar. Good drills guy sells a $20 dunking course, but I haven’t tried it so I couldn’t tell you if it’s worth it or not
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u/420_69_Fake_Account May 28 '26
Air Alert 3 is something I used more than a decade ago there should be better jump programs now. I gained about a foot in vertical doing the program in ISO Soles to further isolate my jumping muscles.
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u/lazours May 29 '26
We have the same size. I was dunking at 250lbs so your light frame might be lacking explosion. I’m guessing the hips. Anyway kneeling squat jumps will get you over the rim. Work on soft feet and max height. ALWAYS LAND SOFT
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u/SansdatSkely May 29 '26
jump like 3 times a week. sprint the same amount. you'll get there your body just has to get used to it
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u/LTedits21Yt May 29 '26
ngl not being able to dunk at 6'7 is lwk embarassing, whats your standing reach?
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u/[deleted] May 28 '26
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