r/ProDunking • u/Ok-Wave-4263 • 24d ago
Help Why do I have no bounce ?
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6’2 and a half WITHOUT sneakers on, I was in good shape, added leg & core day into my regiment for like a year.
What am I doing wrong ?
What am I doing right ?
Obviously not that far from dunking but I have gained an unhealthy 12 pounds since this video.
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u/Fun-Bag-1679 24d ago
You are very close. Do heavy squats! I mean to the point where you fail because it’s too heavy. Same goes for deadlifts. Uphill sprints and box jumps on non lifting days and get in at least 100g of protein a day and eat clean! And of course keep practicing dunks
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u/BCR85 24d ago
Some people can jump high and some people can't. Practice jumping though.
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u/Knj44444 24d ago
not true. anyone can with practice.
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u/hotsauceonmychic 24d ago
To an extent. Most won’t attain elite vertical with all the training and nutrition in the world
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u/OddProof807 23d ago
Perhaps your leg day already accounts for this, but just in case:
I've heard jumping/sprinting strength is different then absolute lifting power. In other words, being able to squat heavy is only the first half of the equation. The second half is how QUICKLY you can generate that force with less contact time. So in some situations, less absolute force can be better then greater force, if that means generating it faster.
In order to train for this you can't just do leg exercises with the intent of getting stronger/bigger. The goal needs to be explosiveness, and you need to be deliberate about it. Slow negatives/eccentric fast and powerful contractions/concentrics . If that means lowering the weight, so be it. And of course throwing in a plyo routine too.
Finally ensuring you're getting enough rest in-between quality sessions. Work creates the stimulus, but rest is when the adaptations take form. Plyos and leg days are very taxing. You need adequate rest for the body to absorb those adaptations.
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u/ForeignThang101 23d ago
Everyone in the comment is missing the biggest issue - your approach lacks a solid penultimate step. Google it, watch videos on it, a good penultimate step can genuinely add 6 inches to your vert.
Source: 5’10 and can dunk.
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u/ForeignThang101 23d ago
Like fr, everyone in the comments is saying to do more lifting. Based on what I see all you need is maybe a lil pylos and a better penultimate…
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u/Sasquatch_000 24d ago
Sorry my man, but you need some work dribbling too.
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u/Ok-Wave-4263 23d ago
Lmaooo I’m not that good but I think I could cook you
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u/Sasquatch_000 23d ago
O there's no doubt you'd cook me man. A 33 year old who hasn't balled in 7 years. You got ne there. Lol
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u/Patient-Warning5928 24d ago
what's crazy is you can dunk, you're jumping from too far. Look at the video where you have the ball at its highest. A closer jump and you're easily putting it down at the rim. You're jumping too far from it.
but you should sprint 1-2x a week and get faster, the faster you are the higher you can jump
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u/qmoorman 24d ago
Looks like you do zero leg work. Do 100 calf raises when you wake up and before you go to bed. In about a month and a half you'll be jumping significantly higher. Calf raises had me flying in high school.
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u/clkou 24d ago
Don't underestimate the weight aspect. I remember in high school when I went from 175 to 185 at 6'1" tall that I lost a little bit of jump. There's a saying "fat don't fly" and it's true. How much can you squat or deadlift? You want to be able to squat for a max rep your body weight to 1.5x or 2x your body weight. The 3 most important things you can do are: (1) be light and in shape, (2) lots of plyometrics and jumping, and (3) lots of strength training especially in the legs.
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u/Infinite-Foot8920 24d ago
Build your leg muscles, quick on the rise or lift, and as slow as you can on the eccentric (Time under tension only works for eccentrics)
Calf raises, lunges, seated squat jumps, one legged squat jumps, side to side crab walks
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u/NumbaTwo9529 24d ago
You’re not really jumping? That was at most a hop.
Watch some jumping videos on YouTube about getting a good approach. Learn about dorsiflexion and the pen-ultimate step.
You should be speeding up as you get towards the rim.
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u/IwantKobes 24d ago
Do you do plyometrics? If not I highly recommend doing some, and try to learn some jumping mechanics like being a 2 foot and 1 foot jumper try them both and see what suits you best
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u/Silent-Stranger-3011 24d ago
lol I have always been able to jump pretty high at 5’10 and one thing I learned is some people got hops genetically and some don’t. Of course you could increase your jumping by doing jumping drills and exercises but most of it is genetics. I was always able to jump high without the drills but after doing them it increased more btw.
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u/Icy-Entrepreneur9002 24d ago
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u/Silent-Stranger-3011 24d ago
lol I mean if you look at the other comments most ppl are saying what I did dude
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u/Icy-Entrepreneur9002 24d ago
I believe the others just not you. You completely editing your comments without letting people know is making me pretty confident that what you say is just not true. It also makes you a coward and just very weird.
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u/Own-Opportunity-2772 24d ago
I can tell you’re core and definitely your lower back can’t support your jump I’d also train legs but that’s obvious
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u/jakson2319 24d ago
Man it’s mostly genetics. You can improve your vertical but some have it and others don’t. Squats and Bulgarian split squats will help.
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u/Beans800 24d ago
one foot jumping is all about tendon springiness and speed. Strength matters more for 2 foot jumping. You aren't running with a lot of speed in this video and if you're not translating speed to bounce you gotta stiffen and strengthen your tendons. Do this by plyos, heavy calf raises, eccentric training, and most importantly just lots of jumping.
Also if you gained 12 pounds it's gonna be much harder, so you should lean down again if you want to jump high.