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.
Vertical · 5 min
How to Jump Higher Fast: What Actually Works in 14 Days
The fastest legitimate ways to add inches to your vertical — technique fixes, fatigue control, and a 14-day schedule you can start today.
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.