How to dunk

How to dunk

In this week’s user submitted question, we’ll be answering the question: How tall do you have to be to dunk a basketball on a 10 foot rim?

A lot of basketball players dream of being able to dunk, but are under the false impression that dunking is a skill limited to only the tallest of people.

With the average height of NBA players being 6 ft 7 in/2.01m (based on player statistics from 1985 to 2006), it’s easy to understand why so many people think that way.

However, this assumption is completely wrong. While being taller does carry a substantial advantage, dunking on a 10-foot rim is very possible for shorter folk. (Of course, being able to dunk effectively on a court full of giants defending against you is another story.)

To answer the question, we first need to look at the two key statistics that determine whether or not you can dunk. They are 1) your Standing Reach and 2) your Vertical Jump.

Standing Reach

Standing reach is how high you can reach with one arm while standing. To measure it, simply stand up and reach as high as possible.

People tend to be aware of their own height, but their standing reach? Much less so. But when it comes to dunking, standing reach is everything!

Being tall obviously helps your standing reach, but your arm length is also a major factor.

How to dunk Your limb length and wingspan are equally important as height

If we look at the NBA Draft Combine, we can find interesting cases such as one where a 6’2″ player has the same standing reach as a 6’9″ tall player!

On average, a person’s standing reach is around 1.33 times greater than their height. We have looked at NBA Draft Combine statistics from 2015 to 2018 and looked at how the reach-to-height ratio (standing reach divided by height) varied among players.

How to dunk

As you can see from the graph, NBA prospects are skewed towards the right. In other words, Basketball appears to favor players with longer arms.

That’s why it is essential to stop worrying about your height, and instead measure your standing reach to get a better idea of whether or not dunking is within your reach (pun intended).

Vertical Jump

The other factor that determines whether or not you can dunk is your vertical jump. You too can find out how to measure your vertical jump.

This part is more interesting, because whereas height and reach are genetically determined, your vertical jump can be trained. There are plenty of training programs out there that can significantly boost your vertical. The one I personally had most success with is Vert Shock, and you can read more about my experience with the program.

Below is a small infographic that gives you an idea of how your standing vertical jumps measures up. Note: A run-up will typically add between 3-7 inches.

How to dunk

Now, let’s get a rough idea of how easy or difficulty it will be to dunk depending on your height.

Difficult: 5′ 7″ – 5′ 9″

While not impossible, dunking at this height will be tough for most people. Let’s assume you’re 5 foot 9 and have average length arms. You’ll then have a standing reach of around 7 foot 7 inches.

That means you’ll need to jump 29 inches to touch the rim. To dunk, you’ll need to be jumping around 35 inches high, which would be considered impressive even in professional sports.

In the NBA there are players who consistently produce 40+ inch running vertical jumps that enable them to perform spectacular dunks in games. Popular examples are Nate Robinson and Spud Webb. However, attaining this level of physicality will be tough.

How to dunk Nate Robinson is only 5′ 9″ but pulls off some of the most spectactular dunks seen in the NBA

Challenging: 5′ 10″ – 6′

If you are close to being 6-foot tall, dunking becomes a lot easier.

You’ll need to jump roughly 24 inches to touch the rim and 30 inches to dunk a full sized basketball (assuming average arm length).

While the height difference between a 5 foot 9 person and a 6 foot person is only 3 inches, it’s actually a lot easier around this height for two reasons.

First, when you train and are nearing your physical limits, the last few inches are the toughest to gain.

Second, a 6 foot person will (on average) have longer arms, adding another

1 inch to their standing reach difference.

In this height range, very few people will be able to dunk without training their jump. However, with some training you will be able to dunk quite comfortably.

Normal: 6′ 1″ – 6′ 3″

At this height, athletic people will be able to dunk without any serious form of dunk training.

A lot of NFL and College football players fall in this height range, and being significantly better jumpers than their basketball counterparts due to the explosive nature of football training, dunking will prove no challenge.

How to dunk Football players make excellent jumpers as they train for explosiveness

Less physically fit people will still need to go through sufficient training.

Easy: 6′ 4″+

Although being this tall you’ll still need to be physically fit in order to dunk, after some explosive conditioning dunking will be relatively easy. You have a big advantage over an average sized person.

However, as the human body becomes bigger, reaction time, acceleration and strength-to-weight ratio decreases. Smaller bodies are typically more athletic than larger bodies. (Human Body Size and the Laws of Scaling, Thomas Samaras 2006).

How to dunk

It’s therefore very rare to see sprinters like the legendary 6′ 5″ tall Usain Bolt. He is very much an exception to the rule – most sprinters fall under the 6′ mark.

Despite this, being tall is definitely more of an advantage than not when it comes to dunking a basketball.

Want To Dunk?

Want to dunk but lacking the hops? If you’re interested in finding out about the science behind jumping and the best exercises to increase your vertical jump, head over and check out our Ultimate Jump Guide.

by Mofe Owolabi | Nov 13, 2020

How to dunk

The most exciting highlight play in basketball.

Throwing down a slam dunk for the first time is a milestone for hoopers everywhere.

Some may be closer to reaching this goal than others. Some may have more potential to improve than others.

REGARDLESS, the advice below is sure to help you get your first dunk.

Jump training for your first dunk

Trying to throw it down for the first time?

Working on the speed and strength of your muscles should be a top priority.



This refers to jump training that works to increase your muscle contraction speed.

Some examples are:

  • Standing jumps
  • Sprints
  • Lateral jumps


This refers to exercises which improve the raw strength and force production of your muscles.

For jumping, it’s best to focus on compound movements.

These will train multiple muscle groups at a time and mimic the motion of jumping.

The two exercises I recommend starting with are the squat and the deadlift.

Perform these with good technique and increase the weight over time as you improve.

This will help your muscles produce the force needed for that first dunk.

However, not everybody has consistent access to gym equipment. That’s understandable.

It mixes speed and strength training with exercises that can all be done from home. That way, you don’t have to worry about a gym membership.

All the exercises have video demonstrations (of course!)

How to dunk

Practicing for your first dunk

For someone who has never dunked before, actual dunk practice is just as important as jump training, if not more.

Each time you attempt a dunk, your body gets better at the movement.

As with anything, with practice it will improve.


At 16, I threw down my first in-game dunk. Before school ended that year, I told my friends I’d be able to do windmill dunks next season.

It was a passing comment… I’m sure a lot of them thought I was joking.

I wasn’t.

That summer I attempted HUNDREDS of windmill dunks.

Day after day, I’d go out and miss the dunk OVER and OVER and OVER again.

But, I’d gone through this same process with my first dunk and knew what to expect. So, I didn’t let this discourage me.

As explained above, with practice, I gradually improved. Then, as promised, the next school year… this happened:


  • If you have access to an adjustable hoop, use that to your advantage. Lower it to the point where you can just about dunk. Then, slowly increase the height until you reach 10ft (regulation height)
  • After you’re able to touch the rim, try dunking with a tennis ball. Then, progress to a softball/volleyball, until finally practicing with a basketball
  • RECORD YOURSELF! This will help you see mistakes in your approach and technique

This leads on to the final point…

Jump technique for your first dunk

Strength and speed training is necessary… Practicing dunking is a must.

But, you can also add some height to your jump by improving technique.

Here are two general keys to good technique:

  1. Don’t stutter or slow down before takeoff. Accelerate throughout your run-up
  2. Triple extension: fully straighten your leg at your hip, knee and ankle (by contracting your glutes, quads and calves respectively)

But, for a more detailed jump technique breakdowns:

As you make these technique changes, your jump may get worse at first. (it may not be what you’re used to)

Don’t be discouraged.

As you practice your technique and dunk more often, you’ll see the gains that better technique provides.

How to dunk

Many people have wondered “how to dunk a basketball”, even though they have played for a long time.

There are many reasons why people can’t dunk.

One of the most common mistake made is wrong exercises and not enough stretching.

Here are 10 tips you can try to increase your vertical leap in just 3 weeks.

1. Lose Excess Weight. Losing more weight will help you jump higher and easier as your legs don’t have to work as hard.

2. Squats are great to develop a powerful hamstrings which increase the explosiveness for your jump. Doing leg raise exercises will enhance your whole lower body muscles needed to jump higher and stay air borne longer.

3. Calves are another muscle groups that need to be improve to assist your jumping ability. You can do calve raises on the stairs or benches.

4. Strengthen your core muscle groups such as abs, backs and hips. Your body work as a whole to keep you balance while levitate on the air. By working out these muscle groups, you will jump higher and stay air borne longer. That’s why sometimes you see a guy jump and it looks like he went up again.

5. Protein is very important for muscle growth. Make sure you eat lots of protein. The amount of protein daily intake (g) should be equaled or greater to your weight (lbs). Protein helps you create new muscles needed for your high jumping test.

6. Proper stretching can’t be missed after each practice or game. Without proper stretching, your muscles can’t developed fully and you might run the risk of injuring yourself. Even professional athletes, NBA players stretch before and after every single game and practice.

7. Consistent plays an important role in your daily practice. To be able to see great results in 3 weeks, you must train hard and stay focus. Make sure don’t over trained yourself, take enough rest and eat well.

8. Track your results while you are working out. Try to measure yourself jumping up trying to grab the rim. Try to overcome and improve from your last workouts. If last week you squatted 150 lbs, this week, you might want to increase the weight by 5-15 pounds.

9. Speed is very important in dunking the basketball. Every great dunkers and jumpers are fast runners also. The faster and stronger you get, the higher you will jump.

10. Jump all the time and just trying to dunk or grab the rim with your hands. If you have reach the rim, try to add weight to your body and keep jumping.

How to dunk

How many people do you know who are 5’5″ and can dunk?

Brandon Todd is 5’5″ and can dunk a basketball. At that height, you need a 42+ inches vertical leap to have a chance of putting the ball in the hoop. This is pretty insane. Todd trained for three years, putting on 85 lbs of muscle to gain the power needed to dunk.

I was enthralled by the short film on Todd I found

I used to look like I wasn’t even on the [basketball] team. 5’5″ 117 lbs. I didn’t want people to count me out because my height. I was reading an article about russian powerlifitng and I saw this fat russian powerlifter celebrating at the end of competition and he’s like three or four feet in the air.

That’s when I started really studying how they develop explosiveness. I had to do so much ridiculous training. Running and lifting and throwing stuff. just to put a little basketball through a 10 ft cylinder.

People ask me – why do you train so hard? And I say ‘how many people do you know who are 5’5″ and can dunk a basketball?’

Because that’s what it took. Because it’s not normal to jump that high off the ground and take a basketball with you, and then land safely. It’s not normal. It’s not something everyone is doing. But now, some kid somewhere might hear about my story and think ‘Oh, he’s as tall as me! If he can do it, maybe someday I can do too.”

Todd wanted to do something audacious. Something most people never do. And he started from a point of disadvantage. But he was relentlessly resourceful, and he committed to his goal, and kept pushing through the 20 mile march.

And eventually, he got the job done. My favorite quote from Todd comes at the end:

Just because the road you chose doesn’t have pavement, doesn’t mean you can’t walk on it.

Check out Todd’s jump program Flytright and his interview on Greatist.

How to dunk

Jason Shen

Human(e) technologist on a mission to help build resilient teams and organizations. Former NCAA gymnast and three-time startup founder.

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Published: 13/Sep/2021 17:07

Rising up against opposing players within NBA 2K22 is one of the best feelings, and your created player is going to perform some stellar plays if you have the right attributes for dunking and contact dunking this year.

2K Games is soaring into the sporting genre once again with their annual release of the NBA 2K franchise, and NBA 2K22 has taken new heights when it comes to their staple game modes such as MyCareer and MyTeam.

Your created player that you’ll use within MyCareer and online play within The City is going to be one of the most essential aspects of the game.

However, if you’re keen on dunking against other players, or just performing flashy dunks in general, it’s good to know the baseline requirements for dunking/contact dunking within NBA 2K22.

How to dunk

2K Games 2K22’s new City is the perfect place to show off your dunking abilities.

How to dunk in NBA 2K22

Dunking is one of the abilities that we have seen all the time within the NBA, and during a match of 2K, you’re going to want to pull off this move a few times within the game.

If you’re looking to dunk during a game, there are two types of dunks you’ll be able to use. These are aggressive and dominant dunks, and they each have their own animations and separate dunks that you can unlock for your player.

Below is how you’ll be able to perform both of these within NBA 2K22.

  • Dominant – Hold RT/R2 on your controller and pull your right joystick up, left or right while driving to the rim
  • Aggressive – Hold RT/R2 on your controller and pull your right joystick down while driving to the rim

Doing one of these actions will perform one of the many dunks within the game, but there are certain attributes that’ll make it a lot easier to dunk in traffic or to perform flashier moves.

How to perform a contact dunk in NBA 2K22

How to dunk

2K Games Zion features one of the highest dunk ratings within the game yet again.

Most of the time you’re not going to get a clear-cut breakaway to the net, as there’s more than likely going to be some defenders in your way. So, this is where the contact dunk rating comes in handy, and in previous years certain attributes were key in order to perform this move.

  • Read More:Best badges to use in NBA 2K22 MyCareer

However, some Reddit users have noted that 2K has changed this for 2K22 and depending on the type of build your MyPlayer is centered around, will dictate what level of standing dunk, driving dunk, and contact you’ll need to perform a standing dunk.

TheGmaster23 on Reddit has put together a lovely list of all the needed attributes you’ll need to perform these contact dunks within the game, which we’ve embedded down below for your convenience.

The general consensus is that within 2K22, it’s much hard to perform contact dunks as opposed to years past, which is honestly, a great sight to see!

In the meantime, be sure to get up to speed with some other NBA 2K22 news with some of our guides listed below.

Knowing the controls is half the battle, you’ll need players with high dunk ability as well.

How to dunk

Dunking is one of the most exciting plays in basketball and equally exciting on the virtual courts of NBA 2K21. There are some things that come into play with dunking in NBA 2K21 that you need to understand. From player abilities to using the right dunking controls. The types of dunks that you are capable of will ultimately depend on the stats of the player you are trying to dunk with, so keep that in mind when dunking in 2K21.

If you want to try a dunk want to leave up to the cpu as to whether you attempt a dunk or a lay-up and what type of shot you want to take you can simply use the shoot button when you are close to the hoop. Press the X button (Xbox) or Square button (PlayStation) when moving towards the hoop to attempt a dunk.

If you want to try different types of dunks you will need to use different controls, using the sticks and triggers to do specific types of dunks.

How to do Two Hand Dunk

If you want to do a two-hand dunk you need to press and hold the RT trigger + press the Right Thumbstick Up

Dominant or Off-Hand Dunk

If you want to do a dominant or off-hand dunk you need to press the RT trigger and press towards the left or right with the thumbstick

Flashy Dunks

Flashy dunks are hardest to do but can be done by pressing the RT + holding down on the right stick. If your player is a player with a high dunking ability, they will automatically try to perform a flashy dunk in the appropriate situations.

*For PlayStation controls on these just press the R2 button.

There are some things to know about dunking in NBA 2K21 that you should also know. The game is realistic in that you shouldn’t try to force dunks when the lane is crowded with players. If you try to force dunks you might lose the ball in the air or fail the dunk attempt.

Not all players can dunk

You might think that every player in the NBA can dunk, but that’s not the case in this game. If you attempt a dunk with a player who is unable to dunk due to stats in the game, they will attempt to perform a lay-up instead of a dunk.

Home / GAME GUIDES / NBA 2K21 – How to Dunk

How to dunk

Screenshot from Take-Two

Let’s be honest about one thing: if you’re new to NBA 2K22, you want to dunk a basketball more than anything. Throwing it down in 2K has several benefits, including scoring easy points against the opposition and some swagger along the way. If you need helping dunking in NBA 2K22, we’re here to help. Let’s go over what you need to know in 2K22.

To perform a dunk in NBA 2K22, press RT (Xbox)/R2 (PlayStation) while moving your player close to the basket with the left stick. From there, move and hold the right stick up, and the player that you are controlling will perform a two-handed dunk. You can perform a couple of other dunks in NBA 2K22, such as a dominant dunk or a flashy dunk. Here are those controls:

  • Dominant (or off-hand) dunk – Press RT/R2 + move and hold the right stick up left or right in close range (the direction of the right stick determines dunking hand)
  • Aggressive dunk – Press RT/R2 + move and hold the right stick down while driving in close range (with left stick), release right stick to finish the dunk

The shot meter in NBA 2K22 is brand new, but the controls for dunks are essentially the same as last year. Follow the controls above, and you’ll be on your way in 2K22.

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Follow Our Step-By-Step Guide & Get Your First Dunk In Just Weeks | Yes, It Works For Average Joe’s & Short People

The NBA’s Slam Dunk contest is an event that every basketball player and fan looks forward to watching every year.

Everyone tunes in to see what sort of crazy dunk innovations these elite athletes have come up with this year.

We remember Michael Jordan taking off from the free throw line in 1988 and Vince Carter putting his elbow in the rim in 2000 NBA.

​ These are the type of dunks that will forever be on highlight reels and have been the source of motivation to make basketball players around the world want to learn how to dunk a basketball.

How to dunk

Whether we are 6-foot-7 or under 6-foot, we as basketball players all want to have the power to light up the crowd with a monster jam or deflate your opponent’s spirits with a two-handed slam.

Unfortunately, every basketball player doesn’t have the genetics to just walk into a gym and dunk, but with the right training and hard work you can achieve your first dunk .

In this article, we’re going to breakdown the steps you can take to learn ​how to jump higher and improve your chances of making your dream of dunking come true.

Hopefully by the time you’re done reading, you’ll know exactly what you can do to improve your ability to dunk.

” If you really want to learn how to dunk a basketball and put in the work required, you will achieve a your goal. We hope you find this article helpful in allowing you to achieve your first slam dunk. “

The road to your first dunk is not going to be easy, but the payoff will be worth it.

It is not ridiculous to think that you can add 10+ inches to your vertical over around a 3 month period.

In fact, people following some of the leading vertical jump programs on the market are pulling off their first dunk in only 8 weeks . Very impressive indeed!

For example check out some of these inspirational VertShock stories here .


5 Best Vertical Jump Programs To Help Basketball Players Dunk In 2021

Vert Shock Review 2021 [Buyers Guide] – The Program That Can Help You Jump Higher (& Dunk) In Only 8 Weeks

If You Want To Dunk A Basketball You Will Have To Build Strength

How Lifting Weights Can Help You Dunk A Basketball

The best way to begin the journey of slam dunking is building up your basketball specific strength . For many athletes, their physical lack of strength is a major factor that limits their athletic performance.

It’s no secret that the stronger you are the more efficient you can be on the court. Not just for jumping, but in speed, quickness, and agility; which all will help you get over the rim.

Successful jump training programs such as The Jump Manual By Jacob Hiller incorporate periodised strength training and conjugate training methods to boost vertical jump height fast. In fact, this program has been shown to add over 20 inches in jump height in around 12 weeks. You can learn more about this program here.

There are specific exercises and weight training workouts you can focus on while you’re in the weight room and these mainly focus on your lower body.

These exercises are building your basic level of strength first:

Back Squats – start with your feet shoulder width apart and the bar at the top of your shoulder blades. Place your hands on the bar but make sure you’re not applying any pressure to the bar. Bend your knees and start to slowly lowering your body to pretend like you’re sitting in a chair. Keep your back straight and make sure your knees don’t buckle in before pushing yourself back up to your starting position.

Lunges – keep your upper body straight with your shoulders back and relaxed. Step forward with one leg, lowering your hips until both knees are bent. Use the weight in your heels to push back to the starting position. Follow by stepping forward with the opposite leg and continue switching from leg to leg.

Calf Raises – stand at the edge of a step and lift your heels until you are standing on your tippy toes while keeping your leg straight. Hold on your toes for 2 seconds then slowly lower your heels back to floor. Once you’ve got your balance, add weight!

Other lower body exercises to consider are:

● Leg Extension ● Leg Curl ● Leg Press ● Single Leg Squats

Find a coach or trainer who can make sure you do these exercises correct. Even though these are basic lifts, it’s important to do them the right way. The explosiveness and power you get from getting stronger with these lifts will directly translate into your athletic performance.

IMPORTANT: Plyometrics or “shock training” also play a huge role in helping athletes achieve a significantly higher vertical. We discuss this training aspect in greater detail in this guide to jumping higher . You can also check out our review of the popular Vert Shock program to learn more about shock training and how it creates dunkers.

Home » Guides » NBA 2K21: How to Dunk the Ball

While it’s sometimes best to stick to the simple things in basketball, it’s sometimes fun to try the spectacular. The highlight of every basketball montage is dunks and they’re a huge part of 2K‘s game. So that you can show off as you score points, here’s everything you need to know about how to dunk the ball in NBA 2K21.

While you might want to do a dunk at all times in NBA 2K21, it’s best to keep them for when the risk is low. That’s because it’s quite easy to mess them up.

How to Dunk the Ball in NBA 2K21

To score a dunk, you first need to be sprinting towards the basket. To do that, hold R2 if you’re on PS4, RT on Xbox, or ZR on Switch. Then, you need to press shoot when you’re in range, which is tied to Square on PS4, X on Xbox One, and Y on Switch, and push the left stick towards the basket.

Instead of pressing shoot to dunk, you can instead use the right stick to change the type of dunk you do. While holding sprint and pushing the left stick towards the basket, push the right stick up to do a two-handed dunk.

Alternatively, you can push the right stick left or right to choose which hand to dunk with in NBA 2K21. Push the right stick down to do a flashy dunk. If your player’s dunk stat isn’t high enough, you’ll do a layup instead.

It’s helpful to learn the best time to use each dunk type, trying each one to avoid defensive blocks.

That’s everything you need to know about how to dunk in NBA 2K21. For more tips and tricks on the game, be sure to check out our wiki guide or search for Twinfinite.

There are multiple types of Dunks that you can do in NBA 2k21.

How to dunk

There is no denying of the fact that the highlight of every basketball montage is dunk and it is surely quite exciting on the virtual courts of NBA 2k21. If you are wondering how to dunk in NBA 2k21, this step by step guide will show you how.

Before we explain how to dunk in NBA 2k21, let me tell you that you should do this when the risk is low. The only reason why we are telling you is becuase it is quite easy to mess them up. Without any further ado, let’s go through the guide:

How to Dunk the Ball in NBA 2K21

How to dunk

In order to score a dunk in NBA 2k21, the first thing you need to do is to move towards the basket. To do so, you will have to hold R2 if you are playing on PlayStation 4, RT on Xbox or ZR on Switch. After that, you will have to press shoot when you are close the hoop, which is tied to Square on PS4, X on Xbox One, and Y on Switch, and push the left stick towards the basket.

There are multiple types of Dunks that you can do in NBA 2k21. If you wish to try them, you will have to use different controls, sticks and triggers to do a specific type of dunks.

Two-Hand Dunk

If you want to do Two-Hand dunk in NBA 2k21, you will have to press and hold RT trigger + press the Right Thumbstick Up.

Dominant or Off-Hand Dunk

If you wish to do a dominant or off-hand dunk, you will have to press the RT trigger and press towards the left or right with the thumbstick.

Flashy Dunks

Unlike Two-Hand Dunk and Dominant Dunk, Flashy Dunks are a little bit hard to do. If you still wish to try it, you can do the same by pressing the RT + holding down on the right stick. If your player is a player with a high dunking ability, they will automatically try to do a flashy dunk in the right situations.

Note: For PlayStation controls on these just press the R2 button.

That’s all you need to know about how to dunk in NBA 2k21. For more news, guides, features, tips and tricks on the game, be sure to check out our other articles.

The NBA 2K series has changed up the gameplay over the years here and there, and now NBA 2K22 has made a major change with the way to dunk using the brand new Dunk Meter.

Dunking in basketball is always one of the most exciting moments in any game, so naturally, those playing an NBA 2K game will also want to be able to replicate those moments.

This was fairly simple in the base at its core, though there were some special dunks that required extra button inputs to pull off. NBA 2K22 has changed the game though with the new introduction of the Dunk Meter on next-gen versions only.

  • MORE: Learn how to get your face scanned into the game.

NBA 2K22 | Official Gameplay Reveal Trailer

How To Use The Dunk Meter In NBA 2K22

Dunking in the past has been pretty simple, especially if you were a taller player with great dunking abilities. Just going right at the rim and shooting would usually lead to a dunk of some sort.

That is not the case in NBA 2K22 however, as the game has introduced what is known as the Dunk Meter with the new aggressive skill dunks. This is something that adds more finesse into the act of dunking, which some people may not like.

To use this new dunk system, what you need to do is head towards the basket as you normally would for a dunk and pull back on the right analog stick to take the shot. Rather than just dunk right away, you will instead notice an icon pop up with a new Dunk Meter on it that you have to utilize.

When you pull back on the right analog stick, you’ll see a circular meter start to fill up with yellow in a clockwise motion from what would be midnight and back all the way around.

Within this meter though, you’ll see a green portion that has a white line in the middle of it. This range is where you want to aim, with the ultimate goal being to get as close to the white line as possible.

Missing this range when trying to dunk will lead to you failing completely, so you will have to keep trying until you get the hang of it.

How to dunk

Imagine you are watching a basketball game and a player has a wide-open breakaway. Chances are the most exciting play in this scenario is a rim-rocking dunk that brings the entire crowd to their feet while simultaneously crushing the spirit of the opposing team and their fans. Yes, I know a dunk gets a team the same two points that a layup gets you but a dunk is worth more than just the two points that it is worth.

As a basketball player or fan of the sport, dunking the ball is one of the most impressive feats of the game. Only a small fraction of people on earth can dunk a basketball and once you get to the point that you are easily getting above the rim, you are a part of that select club. It’s also really cool to dunk a basketball. Even if you can dunk something smaller, like a tennis ball, you have to show all of your friends. Just look at this video and tell me dunks aren’t the best.

As a person who played basketball through college, I was fairly proud of my playing career and fulfilled a lot of the goals I set for myself. The one thing I never was able to do, at least not on a regulation hoop, was dunk a basketball.

This article will take a look at the history behind the dunk, go into some ways in which you can learn to dunk a basketball and some steps you can take towards ensuring you reach your goal of dunking.

The Dunk: A History

One of the first documented dunks happened in 1936, at Madison Square Garden by Joe Fortenberry. The name “dunk” came from an article written about Fortenberry’s feat in the New York Times as they wrote that the shot looked “…much like a cafeteria customer dunking a roll in coffee.” It was initially called a “dunk shot” before famed Los Angeles Lakers announcer Chick Hearn started calling it a “slam dunk” during Lakers broadcasts.

While the dunk is seen as an impressive feat now, it wasn’t always the case. In the ‘40s many players, probably the ones who couldn’t pull off a dunk, thought of the shot as an affront and showboating. The shot was even banned in college basketball from 1967 to 1976 as a way to even the playing field. But the sheer joy and excitement that the dunk brought fans and players alike won out (thank goodness!) and the dunk became an attraction in itself.

In 1976, the NBA’s closest competitors, the American Basketball Association (ABA) created the Dunk Competition which opened the doors for the move to become more creative. Players tried fancy gimmick dunks that may not have been pulled off in regular games to the amazement of the fans. This was also where Julius “Dr. J” Erving completed his famous foul-line dunk that was then duplicated by Michael Jordan.

Since then, the dunk has evolved into one of the most exciting plays in sports.

The Key to Dunking a Basketball: The Vertical Leap

Your vertical leap is essentially how high you can jump, which is obviously imperative to dunking a basketball. The higher you jump, the easier it is for you to dunk which helps you to learn different dunks if you are confident in your vertical abilities and are bored with the traditional one or two-handed flush.

We covered some highly effective resources and methods in which you can vastly improve your vertical leap and I suggest you check those out for all of the details. We also went deep into ways to measure your vertical leap as well so that you can calculate the distance you have to cover, through training, in order to reach the height necessary for you to dunk.

How to Dunk a Basketball

Unlike learning how to throw a bounce pass or dribble between your legs, dunking requires athleticism, making it impossible for everyone to do. I mentioned earlier that I have never dunked on a regulation-sized basketball hoop, which is ten feet tall, but that doesn’t mean I have never dunked. You can always lower the hoop you are playing on and follow the below steps on how to dunk a basketball.

In fact, I urge everyone who can’t dunk on a ten-foot hoop to do so, because dunking a basketball is one of the best feelings ever! Let’s take a look at the steps in the dunking process:

Step 1: Build your Speed/Momentum

Some people are fortunate enough to be able to dunk from a stationary position, and you may be able to work your way up to that, but most people need a running start to build momentum before jumping to dunk. Give yourself enough distance before you take off.

Step 2: Mark Your Take-Off

Make some sort of mark on the surface that you are attempting to dunk from as to where you should be jumping. This will alleviate any guesswork on where to jump from during your running start. A simple method is to put a piece of tape (make an “x”) on the spot.

Step 3: Try Touching the Rim First. Increase Gradually

Chances are you will not be dunking a basketball on your first attempt. But that doesn’t mean you won’t be able to see some immediate results like jumping up and touching the rim with your fingers. Once you have completed that, take a tennis ball and try dunking it. Then try a football or mini basketball and gradually increase the size of the object in your hands until you are able to dunk a full-sized basketball.

Step 4: Stuff the Basketball Through the Net

Once you have enough height on your vertical jump, take the ball and slam it through the hoop!


As you can see, dunking is not impossible, but depending on your vertical leap and athleticism, it can take loads of training. Or you may have been blessed with the gifts of a great vertical leap. Either way, dunking can elevate your game (no pun intended) and put you on highlight reels for your high school, college, or pro team. Dunks can also change the momentum of a game and give your team the upper hand from just one exciting flush.

So you still want to dunk? Well, get to work!

Who is your favorite all-time dunker? Let us know in the comments below!

By: Christopher Michael

Published: 12 March, 2009

How to dunk

Electricity surges through your veins as you exert your dominance by dunking in traffic. You moved faster, jumped higher and wanted it more than anyone else on the basketball court. And your team can ride to victory that adrenaline-pumping momentum earned by your jam. Burn your man to posterize an unfortunate member of the other team and let the crowd roar.

Blast by your defender. You can use a crossover dribble, stutter step, fake jumper or pure speed to get by him. You’ll need a step on your man to create room for take-off.

Drive to the hoop as fast as you can, beating help defenders to the front of the rim. If a defender sets his feet in front of you, he is looking to take a charge and has effectively cut off your lane. You’ll have to abort the dunk.

Pick up your dribble with both hands at the waist as you step onto your dribble-side foot. Take another step and launch with all your might off your non-dribble-side foot, much like you would a layup. Dig deep for determination, keeping your eye on the hoop while bracing for impact from help defenders jumping into you.

Use the momentum of your jump to move the ball above your shoulders with both hands. Then transfer the ball into your dribbling hand, cupping it in your palm while extending your arm up above and slightly behind your head. Try to palm the ball midair or use centripetal force to keep it in your palm as you travel full speed to the hoop.

Raise your dribble-side knee in front of your body to help ward off defenders, keeping would-be blockers away from the ball. Raise your off-hand up above your head and in front of the ball to create another obstacle.

Slam the ball down into the hoop with force among the help defenders. You need to get your wrist up above the rim so that you can bring the ball down into the hoop, making the shot very difficult to stop. Defenders cannot interfere with a ball directly above the rim, so if you’ve beaten the help defenders to the basket, the best they can do is jump into you while waving at the ball.

Hold onto the rim for effect and safety. You just dunked on one or more defenders rushing to the scene. There’s a lot of traffic underneath the hoop and you’re allowed to hang onto the rim to avoid landing on fallen defenders.

Do not celebrate excessively after the dunk or you may be called for a technical foul.


Expect heavy impact. The paint is roamed by the largest men on the court and they’ll be racing you to the rim. You may get hit in the air so hard that you will be unable to land on you feet.

Remove any rings from your fingers. Rings can catch on the rim and cause injury. The rim itself can cause injury. You can hit your wrist attempting to dunk or tear the skin of your palm grabbing onto the rim aggressively.

Updated –> Jul 15, 2021

How to dunk

Whether you’re looking to dominate the defense on the fast-break or beat your opponent down in the paint, there is no denying the fact that a highlight-reel dunk is sure to get the 2k crowd pumpin’. To help you get started on how to dunk in NBA 2K21, we have outlined the following guidelines for each available dunk in the game.

If you enjoy learning about and playing 2K21, you may want to check out our guide on NBA 2K21 Locker Codes. It contains an updated list of all the new locker codes that you can redeem for bonus skins and items in-game.

How to dunk in NBA 2K21

When it comes to dunking the ball in NBA 2K21, the easiest way to accomplish this is by holding R2/RT as you shoot the ball close to the hoop with Square/X.

However, there are more complex dunks that you can add to your arsenal as well, all of which can be utilized by simply motioning with the right analog stick and hitting the correct buttons. Here are all the different dunks in NBA 2K21 and how to do them:

  • Two-hand dunk: R2/RT and up on the right stick
  • One-hand dunk: R2/RT and left or right on the right stick
  • Flashy dunk: R2/RT and press-in, then release on the right stick
  • Put-back dunk: Triangle/Y on an offensive rebound, then Square/X

Two-Hand Dunk

Press R2/RT and move and hold the right thumbstick up as you drive to the rim.

One-Hand Dunk

Press R2/RT and move and hold towards the left or right with the thumbstick (depending on which hand you want to dunk with/dominant hand)

Flashy Dunk

Press R2/RT while holding down the right stick as you move closer to the rim. Then, release the stick to finish the dunk.

Put-Back Dunk

Go for the offensive rebound (triangle/Y) after a missed shot on offense, and press the square/X button as you attempt a rebound. Your player should soar in for a put-back slam, assuming it’s uncontested.

Of all these dunks, flashy dunks are going to be the hardest to accomplish. Still, if your player has a high enough dunk rating, they will automatically perform a flashy dunk in the appropriate circumstances.

Also, keep in mind that it’s never wise to force a dunk. If the lane is not open (or you don’t think you can get it to open), then pass the ball off or look for an alternative route. If you try to force a dunk into a crowded lane, then you’re more likely to end up losing the ball mid-air or failing to complete the dunk attempt entirely.

Another thing to consider is that not all players in the game can dunk, and if you attempt a dunk with a player who is incapable of performing such action, they will perform a lay-up instead.

How to dunk

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How to dunk

Everyone wants to dunk.

Whether you’re a hooper or not, if you’re reading this then you can either dunk or wish you could dunk.

We’re seeing shorter guys with bounce more than ever these days on social media, but how did they make it happen?

Genetics is the classic, easy go-to answer for most, and typically a weak excuse for their own laziness and lack of effort. Truth is dunking isn’t that tough or complicated, even if you’re not gifted in height.

There are several factors that play into ones dunking ability, all controllable. Soon you will learn how to condition yourself properly, drills to increase your bounce, and easy at home techniques to max your vert.

Here you will always learn common mistakes young athletes make that hinders their bounce.

Yes, dunking isn’t easy, but it’s doable… lets look at 5 highly effective tips to become a dunker.


Here’s how to do it:

-Sit back on the balls of your feet or heels with your knees on the ground.
-As you jump, swing your arms to create momentum, push your hips forward, making sure your feet are underneath you (NOT IN FRONT).
-As your coming down, go into a squat position with your arms out.
-Come back to kneeling, one knee at a time.

This exercise will help you gain a TON of lower body power, in just a couple of months if you stay consistent.


A common mistake young athlete(s) make is not lifting weights properly and never giving themselves the proper recovery time . When you fail to give your body enough time to recover after your lifts, then mix in your jumps and other exercises, your muscles will cramp up and inhibit your vertical potential.

Maxing out on the leg-press or squatting daily will not improve your chances of becoming a dunker, but it could hurt them.

The optimal build of a dunker is very lean, but strong. Having a lean-muscle build is ideal for dunking because the less weight you carry, the higher your able to reach.

But this is also essential for healthy knees. For football players, wrestlers, and lifters this is important information. Practicing depth jumps and regularly attempting to dunk will wear down your knees with a bulk physique. Eventually, your (potential) injuries prevent you from dunking and excelling in your other sports. If you’re under 6 feet tall and want to dunk, then your body fat percentage should be under 13%.


How to dunk

When we jump, we primarily launch off only one foot.

These workouts are important for building the strength to jump high, but also for improving coordination and balance which is essential for being a good dunker.

Two effective single-leg workouts we recommend are Skater Jumps & TRX pistol squats. Beginning weightlifters can start out with 10-15 for each leg.


This is one of the most ignored techniques to successfully dunk, but one of the most crucial.

A common mistake hoopers make when the get ready to launch for a dunk is stutter-stepping. This negatively impacts your speed, hurting your take off.

When your running to the basket, you should run with a dorsiflexion. What this means is that you’re running with your toes up, pointing in the air or towards your shins, that way you’re running on the balls of your feet.

Another key factor to add to your approach is keeping your head and chest up. This will allow you to control your speed leading up to the takeoff. When your chest is faced down, when you launch your body will fly forward instead of up.


How to dunk

The takeoff should be at the exact point when you are at your fastest.

You need to start slow, finish fast. Having a penultimate step is huge for mastering your takeoff. The penultimate steps are the last 2 steps in your launch; this needs to be as explosive as possible .

If you’re a 1-foot jumper, you’re going to want to your last steps to be very quick. Your launching foot will need to be closer/ more underneath your body. Make sure that leg has a slight bend and jump from there.

Understanding this technique and learning the proper form is a must.

An easy online program we highly recommend for helping inexperienced dunkers is Vert Shock.

5’5” Simpson College guard Emmitt Wheatley thanks this training for learning how to throw it down.

“I am only 5’5″ and after starting Vert Shock I can now throw down dunks AND alley-oops!” -Emmitt Wheatley.

The world’s HIGHEST dunker Justin “Jus Fly” Darlington also swears by Vert Shock. Since working these excercises into his routine, he’s won the Nike World Dunk Contest and his vertical is now 50.1 inches…

For those who are looking to become dunkers; regardless of height, age, or experience click on the banner below to get started.

Disclosure: We are a professional site that offers researched techniques and instruction and receives compensation from the companies whose products we review. We test each product, course or service thoroughly and give high marks to only the very best. We are independently owned and the opinions expressed here are our own.

The Dunk Meter is a new addition to the slashing gameplay, aiming to create more dynamic dunking animations. It seems to have come in response to many gamers’ complaints of overpowered dunking abilities in 2K21.

Controlling the Dunk Meter requires a little more player skill, so you’ll want to know the tricks of the trade entirely. Here’s how to use the Dunk Meter in NBA 2K22. Getting a green release on the Dunk Meter can lead to incredible posterizing finishes. (Picture: 2K Games)

NBA 2K22 Dunk Meter tutorial

Similar to the shot meter on jump shots, the ideal release for the Dunk Meter is on the white line within the green zone. To the left or right of the white tick (early or late release) is still ok if it’s inside the green zone, but the closer the better.

To activate the dunk meter, you’ll need to be driving towards the hoop with turbo activated (R2/RT) and pull down on the right analog stick. You’ll see the dunk meter begin to start filling up and you can look to time your jam. Be sure to hold down on the turbo meter or your player will attempt a floater instead.

Make sure to note that if you start the dunk on the left side of the court, the dunk meter will appear on the left side of your player. If you start the dunk on the right side of the court, the dunk meter will appear on the right side of your player. Try to time it and land the dunk meter on the white tick in the green zone. (Picture: Sports Gamers Online) An example of a bad release in the red zone of the Dunk Meter. (Picture: Sports Gamers Online) An example of a green release in the NBA 2K22 Dunk Meter. (Picture: Sports Gamers Online)

  • Read more: NBA 2K22 MyPlayer mode: New City, 2K Cruise, MyCareer, more

It can take a bit of time to get used to, it’s a very unnatural feel as opposed to previous years of 2K. But gamers seem to be split on its effectiveness so far. Some are thankful of the overpowered lock-on dunks seem to be less frequent, but others think 2K Games may have gone too far.

Either way, we’ll be sure to have you up to the date with all the latest from NBA 2K22 including MyPlayer guides, MyTeam player packs, and much more.

Featured image courtesy of 2K Games.

How to dunk

Sports, Expert

Step 1: Discover young that you’ve got a gift.
“When I really noticed I could get up was probably when I was in seventh or eighth grade,” Fore said. “I had my first dunk after my eighth-grade year, in the summer.”

Step 2: Nurse it in the gym for years.
Fore is “extremely strong,” said Jay DeMayo, strength coach, who helped break down the physics of Fore’s dunks for SpiderTV in October. “Pound for pound, he’s up there with probably the top five guys we’ve ever had.”

Step 3: Pick your moment.
“If I get a steal, I’m going to try to dunk to make the play even bigger than what it could be,” Fore said. “I’ve always got one or two secure dunks.”

Step 4: When the moment comes, accelerate laterally.
“You have to leave the floor with a certain velocity to make it to the basket,” said physics professor Christine Helms, who also appears in the SpiderTV segment.

According to the video analysis, Fore approaches the basket with a horizontal velocity of 4.34 meters per second at the point of liftoff. That’s nearly 10 mph.

Step 5: Convert your lateral momentum to vertical momentum.
“If you want to change your velocity, then you have to apply a force,” Helms said.

This is where Fore’s strength comes in, said DeMayo. There are three different muscle contractions involved: eccentric (lengthening), isometric (stopping), and concentric (shortening).

“The ones that are really important when it comes to being explosive are the first two,” he said.

Step 6: Accelerate vertically.
“Khwan’s vertical velocity turns out to be about 4.31 meters per second, which is nearly identical to his horizontal velocity,” said Will Bryan, associate director of athletic public relations, who narrates the SpiderTV video.

Step 7: Fly swiftly.
Fore’s vertical and horizontal acceleration add up to a momentum greater than its parts because as he jumps toward the basket, he is moving simultaneously in both vertical and horizontal directions.

His total velocity along this angular trajectory “turns out to be about 6.11 meters per second,” Bryan said. “Over 14 mph.”

Step 8: Slam it home and make ’em notice.
A Fore dunk “is almost like slugging a triple espresso and having smelling salts broke under your nose at the same time,” DeMayo said. “It should wake everybody up and get them going.”

Step 9: Recognize that your spectacular dunk isn’t just any two points.
After a dunk in double overtime that put away a win against George Washington last season, Fore looked over at his bench.

“I just see my teammates and my staff and coaches and everybody just going crazy,” he said.

Step 10: Smile.
Fore’s got a winning one.

How to dunk


As a redshirt freshman during the 2015-16 season, Fore was in introduction mode with Spider fans. Here’s a look back at his first impression:

Playing time
Fore was one of five Spiders on the court in all 32 games last season. He averaged 20 minutes per game.

He made efficient defensive use of his 652 minutes, ranking second on the team with 38 steals.

He ranked third in field goal percentage (.519) among Spiders who took at least 50 shots. He ranked fourth in three-point shooting (.364) among Spiders who took at least 30 shots from behind the arc.

How to dunk

The NBA 2K series always comes with some changes over the years. This year, in NBA 2K22, it is a major change the players need to know in Dunking. This time, devs have introduced a Dunk Meter in NBA 2K22. Dunking in real Basketball is one of the most thrilling moments and so it is obvious that the fans want to try the same while playing NBA 2K22 as well. However, in the previous NBA 2K versions, it was pretty easy to perform Dunk, but in 2K22, it is a bit tricky. Let’s learn here how to Dunk in NBA 2K22.

How to Dunk in NBA 2K22

As we have stated that the game has introduced the Dunk Meter that adds some more subtlety while dunking and so players find it difficult.

However, in order to Dunk in NBA 2K22, you need to go to the basket as you normally do for dunking, and pull back on the right stick to take the perfect shot. When you pull back the right stick, you will see an icon pop up with a Dunk Meter on it that you need to use to Dunk.

When you hold down the Right Stick, that circle will be filled up with a Yellow color until it becomes a Green Part close to the end of the circle. You will see a thin white line in this green part. This is the range where you will need to focus.

If you will miss out on this range, your dunking will be failed completely. So, keep trying to dunking and eventually, you will become a master.

An important point you need to know is that if you will attempt to dunk using a Square, dunking will be failed.

That’s all you need to know how to Dunk in NBA 2K22.

Ahem, are you interested in dunking? Because if you are, you are going to love these dunking tips. They are straight to the point.

Others promise increased vertical leaps that would enable you to perform thunderous slams.

However, dunking is not just about physical fitness, it also includes mental conditioning.

Check these tips and experience dunking prowess that you never thought possible.” I don’t like much philosophy. I hate it when I read such thing so that’s why I try to avoid to bore you to death with some theoretical B.S. and stuff like that.

Okay, let’s get to it, to improve your basketball dunking ability. Here is how to really do something serious about you, when dunking a basketball.

Ever noticed that even ballers who can jump really high, can’t do some special dunks like 360s or windmills? They may do it in a powerful way because of their vertical leap but they can’t do certain things.

How to dunk

Do you think that even if you are as tall as Vince Carter and have his vertical leap you’d be able to dunk the way he does it? Hell no!

Not only does he have developed the right muscles for dunking but he has the “touch” for the ball. Now that’s important right there. He has control over the ball. Everytime he spins for a 180 or 360 he knows where he is.

Or how about this. Spud Webb winning the slam dunk contest in 1986. That guy seem to have read my dunking tips

I can teach you with a little practice, how you can maintain control when you spin for a 360 and how you can go for one-handed basketball dunk without having to palm the ball except if you want to slam dunk in someone’s face, which I’ll also cover later.

First of all, dunking demands your devotion. It’s not just these dunking tips you need. No matter how efficient these dunking tips are, you have to be the one who will dedicate some time for this. You can’t just hope that someday when you grow taller, or gain inches to your vertical you’ll try something else.

Dunking tip => You can’t never be TOO fancy when trying new dunks. Use your imagination, it will push you far.

Even though I’ve been practicing day and night in my backyard, I couldn’t see some measurable improvements at first. I’m sure these dunking tips will help you so you don’t have to learn them the hard way (and the hard way ain’t pretty).

Probably the most important thing when spinning is your head. The head is the leader. That’s the way it is in gymnastic, that’s the way it is in BASKETBALL too, especially when you are dunking a basketball.

Always remember, when you spin, always turn your head towards the rim first and your whole body will follow. This sounds really simple but believe me it can help you when you practice.

Palming the ball. Most of my friends say that you can’t do one-handed dunks without palming the ball unless you are tall enough (click here to see how you can add an inch or two to your height). Not necessarily! Sure it helps if you can palm the ball. You have better control over the ball and thus you are more confident in your dunks. This is important too.

Dunking tip => Lick you fingertips for better palming.

But instead, you can do it this way. The next time you go for a one-handed dunk, catch the ball with two hands right before you jump. Bring it up as your body goes up after you jump.

As you extend your arms, turn away your left hand (if you are right handed which of course means you dunk with your right hand, if you are left handed turn away your right hand) and as soon as you reach that point slightly above the rim you can dunk the ball. Read that carefully.

For those of you with true passion for this game!

Let’s look at some ways you can do in-your-face-dunks. For doing in-your-face-dunks, it’s far easier if you can palm the ball. That’s for sure. Unless of course you want to dunk with both hands which is little harder to do because of two reasons.

You can’t jump as high. That’s a fact. (take a look at this page if you want to jump higher)

If you dunk with both hands the level where the ball is can never be higher than if you dunk with one hand. And..

When you go up with a palmed ball in one hand is very easy to extend your whole body to the MAX and thus hide the ball from the defender.

So if you decide to dunk in someone’s face with one hand you can do it this way. While you are going against the rim and you see that the defender is trying to block you, you simply put the arm that is not holding the ball (with your wrist pointing at the defender) in front of you so that he won’t be able to reject you that easy.

It really helps because this way you are in a better position.

You can even hide the ball by extending the arm that you are holding the ball with even further. And assuming that he is not really 10 inches higher than you and 2 times stronger, you should be able to DUNK IN HIS FACE Let him know who he is dealing with.

It will scare him even more the next time he tries to reject you because subconsciously he knows that you’ve already dunked in his face.

Another way you can do it is, if you decide to dunk with two hands. This helps if you are not as tall as your defender but you are little stronger.

If you are somewhat stronger, you can do it because of your body. Your body will dominate in the air and it will push his body away thus getting you closer to the rim.

If you decide to go with two hands you should hide the ball by bringing it behind your head if you have the time to do that (meaning you have a decent vertical leap)

Now, there is another very important factor and that is the positioning. If the defender is ready to reject you (assuming he is as tall as you are, and has about the same vertical leap and is about as strong as you are) then it’s more difficult thing to do as opposed to if he was 2 seconds late, meaning you’ll be in a better position.

If you found these dunking tips useful be sure to check..

Nate Robinson Bio – this guy is the best shortest dunker of all time, no one even comes close

How to dunk

From Michael Jordan‘s famous “leaner” to Vince Carter‘s performance in the 2000 NBA Slam Dunk Contest, elite athletes have perfected the art of dunking a basketball. Granted, genetics plays a tremendous role, but so does training.

When I was in high school, I was relatively scrawny, but I had decent hops because I regularly implemented plyometrics in my workouts. Not to toot my own horn, but I learned how to dunk a basketball easy and it felt great. However, performing hundreds of jumping repetitions on a daily basis five times a week placed an unsafe amount of stress on my neuromuscular system. I’m surprised my body didn’t fall apart. Unfortunately, many programs promise results without considering safety, meaning kids can fall victim to the same trap.

Avoid the trap of overtraining. Below is a powerful but safe jumping program that can help you potentially gain three to four inches on your vertical in a month. Ready to dunk a basketball? Let me show you how. (See also Start Dunking With This 2-Day Program.)

How to Dunk a BAsketball: The Plyometric Plan

Perform this workout routine three times a week and you’ll be dunking a basketball in no time. Caution: before you attempt this, you should strength train for at least three months and be able to squat one to one-and-a-half times your body weight. This will minimize your risk of injury.


Backboard Touches
: 3×25

  • Stand beneath a basketball hoop
  • Jump up as high as you can; aim for the backboard
  • Rest two minutes between sets

Switch Jumps
3×10 each leg

  • Place one foot on a bench and explosively jump
  • While in the air, switch your legs and land with your non-jumping leg
  • Rest for two minutes between sets
  • Rest for one minute between sets


Broad Jumps
Sets/Reps: 3×10

  • Rest for two minutes between sets

Backboard Touches
Sets/Reps: 4×10

  • Immediately follow each set with a minute of jumping rope
  • Rest for two minutes between sets

Power Squats
Sets/Reps: 5×5

  • Place loaded squat bar six to eight inches below shoulder height
  • Rest for three minutes between sets


Backboard Touches
Sets/Reps: 5×10

  • Rest for 30 seconds between sets

BOSU Ball Jumps
Sets/Reps: 3×10

  • Stand on a BOSU ball and jump at 75% of your max
  • These are not max jumps because balance is incorporated
  • When landing, hold the bottom position for five seconds
  • Rest for one minute between sets

BOSU Ball Switch Jumps
Sets/Reps: 4×10 each leg

  • Rest for two minutes between sets.

How to dunk

In NBA 2k22, you can perform various types of Dunks. If you want to try them, you’ll need to use different controls, sticks, and triggers to perform different types of dunks.

The first step in scoring a dunk in NBA 2k22 is to move towards the basket. To do so, hold R2 on the PlayStation 4 and 5, RT on the Xbox One, and Series X I S or ZR on the Switch. After that, when you’re close to the hoop, press shoot, which is tied to Square on PS4, X on Xbox One, and Y button on Switch, and push the left stick towards the basket.

How to Perform a Flashy Dunk

If you want to do a flashy dunk in NBA 2K22, press the RT button while holding down the right stick. If your player has a high level of dunking ability, they will try to do a flashy dunk in the right situations.

How to Perform a Two-Handed Dunk

Press and hold the RT trigger while also pressing the Right Thumbstick Up.

How to Perform a Dominant or Off-Hand Dunk

Press the RT trigger and press towards the left or right with the thumbstick.

Please keep in mind that mastering the dunk takes a lot of time. To use it successfully in games, you’ll need a lot of practice.

How to dunk

He is the founder and editor of Magic Game World. He loved gaming from the moment he got a PlayStation 1 with Gran Turismo on his 7th birthday.

How to dunk

How to dunk

Every basketball athlete wants to dunk. And each day I have athletes hit me up with messages like: I can jump high but I can’t dunk… Or… Can you tell me how to jump higher to dunk a basketball?

I receive both of these messages at least once a day.

And today, I wanted address both of those questions. Whether you need to know how to jump higher to dunk a basketball, or you can jump high but can’t dunk… I have you covered.

Below I’m going to address both concerns, then I’m going to share a simple progression to help you dunk a lot sooner.

I Can Jump High But I Can’t Dunk

How to dunk

This happens to a lot of guys.

The reason this happens is that most guys don’t realize that dunking is a skill.

A few years ago, Pro Dunker Andrew Pickwell came down to train at my facility, and he shared this sentiment with me.

He was throwing down reverse slams, 360 dunks, and pounded tomahawk dunks through the rim. And he couldn’t do any of that without actually practicing those moves.

How to dunk

A higher vertical DOES help with your ability to throw down these dunks…

But, many guys go head first into learning how to jump higher to dunk without actually PRACTICING the skill.

Dunking is a feat that doesn’t take JUST your ability to jump high. It also requires body control and coordination to ensure you to jump too far out, take off at the right time, and can control your momentum as you approach the basket.

Fix: I Can Jump High But I Can’t Dunk (Simple Dunking Progression)

How to dunk

The simple fix is to practice.

Practice and hone your approach, then practice the dunk itself.

If you can only grab rim, then practice approaching the rim from different angles. As you get better, try dunking a tennis ball, then a soccer ball, then a volleyball… Building up to a regular basketball.

This will help you immensely.

Additionally, if you want to learn how to throw down fancier dunks, lower the rim.

Pro Dunker Andrew Pickwell told me this was the secret to his dunking success. If he wasn’t able to swallow his pride and lower the rim, he never would’ve been throwing down the jaw-dropping dunks he is today.

I’ll also share some plyometrics that will help your body control below. You can just scroll down to see them.

How to Jump Higher to Dunk

How to dunk

The other concern I get a lot is how to jump higher to dunk.

Most people don’t know that vertical jump training takes progression.

I use progression in my jump training program The Flight System , and I use it with all my athletes who need a higher vertical jump.

If you don’t know, a progression is layering physical qualities on top of each other to build your physical abilities and increase the stimulus the body is exposed to. This ensures continuous vertical jump adaptations AND provides continuous challenges for the body to overcome.

How to dunk

This is why I can’t stand videos and posts like “top 5 vertical jump exercises”. Because an exercise alone won’t help your vertical.

A progression will.

And that’s what I’m about to share with you… A vertical jump progression that will help you jump higher so you can throw down violent dunks.

Fix: How to Jump Higher to Dunk (Simple Plyometric Progression)

Kneeling Single Leg Box Jump

How to dunk

The reason I like the kneeling single leg box jump is because I’m putting the muscle on much further stretch than I would for a regular single leg jump. This builds power through an extended range of motion and serves as a good foundational movement.

This movement is also pure single leg power. There’s no way your back leg can get involved.

Single Leg Approach Box Jump

The next progression is a single leg approach box jump. This move is kind of similar to how you approach the rim for a dunk, except you’ll take one step and soar off the ground. Make sure to land two feet on the box and stick your landing.

You can even hold a basketball in your hand to make it more sport specific.

Resisted Single Leg Approach Box Jump

The next obvious progression is to add resistance with the same movement. No need to worry about the medicine ball throwing your technique off. It’ll only make you more powerful when you remove the resistance

Overhead Medicine Ball Single Leg Approach Box Jump

How to dunk

This is the most difficult and advanced progression. Holding a ball overhead may look easy, but it’s actually deceivingly difficult. It requires serious core stabilization, and tests your ability to transfer force through the trunk.

BONUS: Strength Progression to Dunk

Whenever I answer the question of how to jump higher to dunk, I always include strength progressions. You’ll need a combination unilateral and bilateral strength exercises, but to keep things simple I’m going to share a Bulgarian Split Squat progression.

How to dunk

I like to use a series of different variations to stress the body in different ways.

To keep things simple here’s the variations I would use each training block:

Training Block 1: KB Bulgarian Split Squat (KB in Opposite Hand of the Working Leg for Stability)

Training Block 2: DB Bulgarian Split Squat

Block 3: Dead Stop DB Bulgarian Split Squat to Pad (Controlled Eccentric to Pad, Pause on Pad, Explode Up)

Block 4: Barbell Bulgarian Superset With Bulgarian Split Squat Jumps

This is a sample progression that would help an athlete build the base of strength that will help him dunk.

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How to dunk

How to dunk

The slam dunk is that exclamation point that puts a little something extra on those two-point baskets in basketball. In NBA 2K21 dunking, gamers have a number of options at their disposal for throwing it down. Those include two-handed, dominant, off-hand, and flashy dunks. In this guide we’ll show you how to dunk it in 2K21.

NBA 2K21 dunking: How to do a two-hand or one-hand dunk

Just like in the NBA 2K20 game, you’ll need to be driving down the lane without a player guarding you too heavily. While it’s possible to be contested and achieve NBA 2K21 dunking, it works mostly for players moving fast into an open lane to the basket. Obviously, it needs to be a player who can perform an NBA Slam Dunk too.

How to dunk

To perform a two-hand dunk in NBA 2K21:

  • Press R2 on PS4 controller (RB) on Xbox One as you’re moving.
  • Push the Right Stick up on PS4/Xbox One controller as driving in close.

You can also perform a one-hand dunk with either your player’s dominant or off-hand. You’ll need to be moving in close range to the basket similar to the two-hand dunk.

To perform a one-hand dunk:

  • Press R2 on PS4 controller and move towards the basket.
  • Hold the Right Stick up to the left or right while in close range.

Note: The direction you choose on the Right Stick (left or right) determines which hand your player will dunk with.

How to perform flashy dunks in 2K21

So you want to add some razzle-dazzle and showboat with a flashier dunk? That’s possible as well in the NBA 2K21 dunking. With players like Zion Williamson, Donovan Mitchell, Aaron Gordon, Zach LaVine, and others able to pull off innovative aerial assaults on the hoop, why not take advantage?

To perform a flashy dunk in NBA 2K21:

  • Press and hold R2 as you’re moving towards the basket.
  • Hold the Right Stick down as you’re in close range.
  • Release the Right Stick to complete the flashy dunk.

Keep in mind, some players will have a lot more to utilize when it comes to flashy dunks. Therefore don’t expect a ton of flashy stuff from certain players as they simply may not have the arsenal others do.

Also of note, players who are unable to dunk will simply do a layup when you attempt to dunk with them.

How to do a putbank dunk in NBA 2K21

We should mention one other type of dunk that is relatively easy to do. A putback dunk is an option in NBA 2K21 which you’ll want to learn as well. This involves soaring through the air for a rebound and dunking the ball in for the score.

To perform a putbank dunk:

  • Go for the offensive rebound after a missed shot on offense.
  • Press the Square button on PS4 controller as you attempt a rebound.
  • Your player should grab the ball and dunk it in unless contested.

You can practice dunks by going into the NBA 2K21’s 2KU mode. It offers various practice scenarios to hone your skills. Visit our NBA 2K page to get more of the latest game updates.

It’s one thing to know how to dunk on a regulation rim in theory . It’s quite another thing to step onto a basketball court, launch yourself into the sky, and actually throw down the rock. The former requires only your imagination, whereas the latter requires leg muscles. Lots of leg muscles.

The slam dunk is one of the toughest moves to pull off in all of sports, so how do pros like Harlem Globetrotters guard Bull Bullard make it look so easy? Well, it turns out that Bull does it the old-fashioned way, spending plenty of time in the gym before heading to the court and throwing down one of his patented swinging dunks . We asked Bull to give us tips on what mere mortals can do to increase their vertical leap and—hopefully—throw it down one day.

Step 1: Take Care of Your Body

Before you do anything, start with the basics. Preparing your body for a journey to the Land of the Slam is no different than getting it ready for any other workout, Bull says. “You need to make sure you stretch and stay hydrated.”

Step 2: Do Some Simple Bodyweight Exercises

“You need to be outside doing body squats and body lunges,” Bull says. “Do sprints, do high knees, do sit-ups, do a lot of ab work.” This shouldn’t be too difficult, seeing as how “all this stuff requires nothing—no gym or anything.”

Step 3: Push Yourself a Little Further

If you’re crushing bodyweight exercises, Bull suggests adding resistance bands to your routine. These are great because, unlike dumbbells, they don’t isolate one muscle at a time. “It’s going to start triggering all the other muscles that you need to strengthen up,” Bull explains.

So what exactly can you do with resistance bands? Pretty much any exercise you can do with weights—squats, abductors, calf-raises, etc. As long as you’re switching up your routine every so often, you’re doing it right.

Step 4: Build Up Your Explosiveness

Squats, lunges, and calf-raises are crucial for developing dunking explosiveness, but building strength in your upper body is just as important. “I make sure to work on my arms and chest, because when you’re going to explode, you need to swing those arms up,” Bull explains, adding that a strong core and lower back are also vital.

Step 5: Add a Running Routine

Whether it’s through running ladders or the dreaded burpee—Bull does a backflip during his—building cardiovascular endurance is important to dunking. “I do a lot of sprints, a lot of skips, a lot of lunge jumps,” Bull says.

Step 6: Log Your Workouts to Track Improvement

Bull’s advice for making sure you’re inching toward dunkability? “Basically, you just need to keep a log,” he advises. “The first time you go out there, warm up, stretch, and see what your vertical is. Then, wait a couple of weeks after your workouts … and go out there and do it again.” Practice, as always, makes perfect.

Globetrotter-Approved Workouts

Here are three workouts recommended by Bull to help you get started. The best part? You can do them all right now—no gym required.

Body Squat to Box Jump

  • Stand with your feet shoulder-width apart and slightly arch your back.
  • From a deep squat position, jump as quickly as possible up to a box or bench.
  • Be sure to swing your arms up to help with your upward momentum.
  • Sets: 3
  • Reps per set: 10, 12, 8


  • Exercise 1: sprint 40 yards
  • Exercise 2: high knees for 40 yards
  • Exercise 3: butt kicks for 40 yards
  • Exercise 4: lunge jumps for 40 yards
  • Sets: 3
  • Reps per set: 1 (for a total of 12 reps)

Planks (Core)

  • Place your forearms on the ground, with your shoulders above your elbows.
  • Place your feet out and behind, as you would in a push-up position.
  • Hold this position, focusing on using your core to maintain balance.
  • Reps: 5
  • Time per plank: 45–60 seconds

For more tips on training yourself to dunk, check out Bull’s Instagram and Facebook pages.