Dunking a basketball is one of the best feelings any hooper can have. Unfortunately, most of the population falls under 6 feet in height and this dream can seem like a distant reality.
Fortunately, there have been many people and players in the past who have paved the way and given you a good step-by-step process in order to get your first dunk even if you fall below 6 feet tall.
In this article, I will be going over the step-by-step guide you can use in order to get your first dunk in basketball.
1. Set A Plan
By setting a plan in life you can allow yourself to make the necessary adjustments in order to reach your goal.
In the case of dunking a basketball under 6 feet, this can allow you to see how much of a vertical you will need to aim for in order to land that first dunk.
You can do this by using the free tool here. This tool will allow you to see how much of a vertical you will need to have to dunk based on your height and standing reach.
Pro Tip: If you do not know your standing reach this application will average it out based on your height.
But if you want a more accurate representation of your standing reach try using a nearby wall and seeing how far your arm can touch it and then marking it with a marker or tape.
When this is done then use a measuring ruler and see how tall your standing reach is.
2. Mechanics
Even if you cannot come close to dunking yet. working on your mechanics should be the first thing you work on as you try and increase your vertical in order to dunk under 6 feet.
The reason I say this is because increasing your mechanics is by far the quickest way to increase your vertical rapidly in a short amount of time.
How To Improve Your Jump Mechanics?
2 Foot Jumpers
To do a two-foot jump the most effectively you're going to want to start maybe 10 -15 feet under the basket.
As you run up you want to make sure you take a long stridden momentum step and then as your final last steps come up, you're then going to want to take a long step which will allow your to transfer your force to your vertical jump.
One Foot Jumping
One foot jumping is all about speed. In order to be effective on one leg your going to want to get as much speed as possible going into your one-foot jump.
Another thing that helps with one-foot jumping is jumping at the rim and not up at the rim. You also need to make sure your last two-step of the jump is long stridden to allow you to explode on the dunk attempt.
Pro Tip: Like anything in life everyone does things differently and may have their preferences. To best utilize these tips practice jumping and see what works best for you.
3. Build Strength
Now building strength can be a tricky thing when it comes to vertical jump and the answer can differ from player to player. But one thing is certain you do need a certain level of strength in order to jump higher.
The answer is not always so simple for some players it might be 1.5 times their body weight for others it might be 2 times their body weight.
But a general rule of thumb to go by is to keep increasing your strength until you see a drop off in your vertical jump.
For a great video explaining how much strength you might need check out the video below.
For other great links on certain exercises, you can do the increase your upper and lower body strength check out the links below.
4. Lose Fat
"Fat don't fly"
Simple as that if you want to have the best vertical possible you need to be at a relatively low body fat percentage.
The key to this is that you must lose fast while keeping the same amount of muscle mass as you had before.
For a great video on how to lose fat the right way and boost metabolism check out the link below.
5. Speed
A vertical jump is basically your ability to produce high amounts of force at a really fast rate given the amount of weight you are.
Speed is a big reason why you see so many skinny guys with 40 inch verticals.
A great way to work on speed is by using plyometrics, which is a type of exercise where you move very quickly and explosively in a short period of time.
For more information on plyometrics and the best exercises to use click the link here.
6. Power
Power is basically your ability to move something heavy very quickly. And while you can get a lot of benefits from doing speed and strength work separately some of the best benefits you can see in your vertical is by lifting heavy weights quickly.
You can do this in a variety of different weights and exercises but one thing I will add is that you most lkiley want to use power exercises on things that closely resemble a vertical jump.
So things like squats and jumping hex bar jumps are good options for this type of exercise.
Below I will be going over general rules you should follow when training for power and some exercises you can use a long with it.
3-10 sets | hex bar jumps |
1-6 reps | squat |
30 percent and up for one rep max | squat jumps |
50 percent of your highest velocity or how fast you can perform the lift without weight. | Olympic lifts like snatches and power clean |
2 minutes of rest at least between each set | squat jumps |
and make sure you perform these sets at maximum intent and speed | medicine ball throws |
​ | weighted vest jumps |
Frequently Asked Questions
Question: Can a 6 Foot Girl Be able to dunk a basketball?
Answer: The only thing stopping anyone from dunking is their power output relative to their body weight. So from that simple equation if you have the right power output then nothing is stopping you from dunking a basketball no matter the gender.
Question: How likely is it that I will be able to dunk under 6 feet.
Answer: While I will say this goal might not be possible to everyone due to age health and things of that matter, I will say it is very possible and I have seen many people succeed in this goal despite being under 6 feet tall. Why not try and find out.
Conclusion
Even though we not all be blessed with amazing height genetics for dunking a basketball I hope to get across in this article that there are certain steps you can take in order to make your dunking dreams come true and soar through the air like Spudd Webb or Nate Robinson.
Thank you for reading and as always keep hooping my friends.
