DUNKING · HUB
HOW TO DUNK
A BASKETBALL.
The complete Hooper Lab dunking library — free calculators, height-by-height requirements, drills, and the exact vertical jump plans that get players from grabbing rim to throwing down.
Dunking calculators
Start here — the numbers tell you exactly what you're working toward.
Can you dunk at your height?
Estimated vertical you need to touch rim, throw down a one-hand dunk, and try a windmill — based on average reach for each height. Tap a row for a full breakdown.
Dunking & vertical articles
Vertical · 6 min
How to Increase Your Vertical Jump at Home (4-Week Plan)
Add 3–6 inches to your vertical in 4 weeks with no gym required. Science-backed plyometrics, schedule, and recovery — built for hoopers.
Vertical · 7 min
The 6 Best Plyometric Exercises for Basketball Players
Plyometric training builds the explosive power that separates good from elite. Six drills, perfect form cues, and how to program them.
Dunking FAQ
How high do you need to jump to dunk a basketball?⌄
For a standard one-hand dunk you need your max reach to hit roughly 126 inches (10-foot rim + 6 inches of clearance). Subtract your standing reach from 126 to get your required vertical.
Can a 5'10 person dunk?⌄
Yes. A 5'10 player with an average standing reach around 7'8 needs roughly a 34-inch vertical to throw down a one-hand dunk. Many players hit that with structured plyometric and strength training over 12–24 months.
What's the fastest way to increase your vertical?⌄
The fastest gains come from combining maximal-intent plyometrics (depth jumps, box jumps), heavy compound strength (squat, hinge, single-leg), and full recovery. Quality over volume — 2–3 short sessions a week beats daily grinding.
Do I need to palm the ball to dunk?⌄
No. Two-hand dunks and cupped one-hand dunks don't require palming. Ball control matters more than hand size — most players use two hands until the very last inches.
How long does it take to learn to dunk?⌄
If you're within 3–5 inches of the target, a focused 8–12 week block can get you there. Larger gaps take 6–24 months of consistent lower-body strength and plyometric work.