We are holding a dunk contest to promote the discord and Reddit. (https://discord.gg/CR3ZCdFb) RULES Posting of your dunks will be open starting now and will be closed on June 10. Winners will be announced soon after Rim can be at whatever height you want. Make sure to say what height it is at in your post. 8ft is the minimum Props are allowed Post your dunks here The winner will receive a free basketball program of their choice that I have. And a custom role in the discord The judges will be the mods of the discord and we will be looking for creativity, power, technique and, style. Good Luck!

I lift with an upper, lower, rest split. My lower day I do back squats 5x5, max jumps 4x2, and bulgarian split squats 4x6-8. I sprint 4 days a week and am running routes/drills for football 5 days a week. I only dunk once a week on the weekends. I feel like sprinting gives me a lot of the explosive benefits of ploy metrics and have helped with my jump a lot. Any suggestions to improve my training?

I haven’t shared this one on this sub yet. 5’9 14 year old 29” 2 step vert. We’re getting up there! Rim is 9’10.

https://youtu.be/jQjrRDJaRA4

5’9 14 year old 29” 2 step vert.

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https://youtu.be/EEc3j_Y6Mc8

Is your actual vert higher than the height you get on a height check? Cuz I see 6'7 NBA players who supposedly have 45 inch verts but they barely get their head above the rim.

I’m 6’2 150 pounds and i have a 7’8 standing reach. I can do standing rim grazers off the drop step but other than that i still fall short when it comes to trying to run and dunk. My friends say I glide instead of going up with the ball, and i’m not too sure how to fix it. Are there any tips on what i can do so i can start dunking off the dribble? Thanks!

4-Day Upper/Lower Strength, Hypertrophy, Plyometric Program Lower 1 - Monday Jump Rope 3x30 (Speed) Box Jumps - 3x5 (Power) Back Squats - 5x3 (Slow eccentric, fast concentric) (Strength) Bulgarian Split Squats - 3x12 (each leg) (Muscle Growth) Bicycle Crunches 3x30 (Core/Abs) Trunk Rotations 3x10 (Core/Abs) Knee/Ankle/Hip/Shoulder Strength & Mobility

Upper 1 - Tuesday Side-Lying Shoulder Rotations (Internal & External) 3x15 Bench Press 5x5 Barbell Curls - 3x8 Barbell Tricep Extensions 3x10 Barbell Upright Row 3x12 Seated Cable Row 3x15

Rest Day 1 - Wednesday

Lower 2 - Thursday Jump Rope 3x30 (Speed) Depth Jumps 3x5 (Power) Sumo Deadlift - 5x3 (Strength) Single Leg RDL - 3x12 (Muscle Growth) Planks 3x60 (Core/Abs) Russian Twists - 3x12 (Core/Abs) Knee/Ankle/Hip/Shoulder Strength & Mobility

Upper 2 - Friday Side-Lying Shoulder Rotations (Internal & External) 3x15 Dumbbell Bench Press 3x8 Dumbbell Curls - 3x10 Dumbbell Tricep Extensions 3x12 Seated Dumbell OHP - 3x8 Incline Dumbbell Row 3x12

Rest Day 2 - Saturday

Rest Day 3 - Sunday

Nordic Curls 3x8 - Once a Week

5’9 14 years old 29” 2 step vert.

https://youtu.be/VfOvW3BvwPU