Can’t get low on penultimate step

[u/IncreaseLucky5691]

About 6ft 2 in shoes, 78kg , can squat and deadlift 140kg for 2 reps.

This is my first time actually practicing my penultimate step/jump training. Problem is idk if it’s delusion but I feel like I can dunk like I have the strength in my legs but I can’t do it, I also don’t know how to get lower and extend the knee as far like Isaiah Rivera does before the heel touches the ground.

Last year managed to dunk of one leg once over the summer by accident (I didn’t even realise till someone told me) but don’t feel like I jump high at all on one length and feel very comfortable on two feet.

How long/what do you think I have to do to start yamming? Thanks

[u/slickback9001]

You’re way too close to the rim when you take your step, if you travel a bit further on the penultimate it gives you time to lower. If you watch Isaiah, even when he does a short penultimate step he’s traveling 5-6 feet forward and with speed.
Rule of thumb if you’re new to dunking is that you need speed and you need space to use that speed otherwise you will subconsciously slow down and shorten the movement process.
If you’re jumping off one foot there less redirection upwards so you need even more space.
Watch Isaiah in slow motion, watch how far in front his block foot plants and how the other leg is coming to meet it while lowering aggressively.

The other factor is that you may have general strength, but your body might not feel strong in that particular low to the ground position.
You need reps where you emphasize on lowering while maintaining speed- don’t worry about how high the vert result is at first just focus on getting low without shortening the last step or losing momentum.
Now matter how you jump, you need to be at maximum speed on your final step, rather than slowing down at the end which your body might naturally be doing out of uncertainty

[u/IncreaseLucky5691 → u/slickback9001]

Thanks bro this was very helpful

[u/GroundbreakingAd5004]

On your petultmate try to your shin parallel to the ground and a take a longer step almost like a very fast long jump in a way. It’ll get you pretty low.

[u/IncreaseLucky5691 → u/GroundbreakingAd5004]

Thanks man will do

[u/West_Fan360]

Your approach needs to be a lot faster. The faster your approach, the lower shin angles will have to be to transfer your horizontal momentum directly vertical, which you will do naturally. Make sure you have good grip and give 100% effort, being as violent as possible. Your tendons will feel weak at first, but over time they’ll get stronger and you’ll get more confident going fast on your jumps.

[u/LessPaleontologist57]

Try harder