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How can I learn to dunk if I am 5'9"?

Aaron R. Deb

Community Answer

Begin by practicing on a lower hoop to get accustomed to the motion of dunking. While increasing your jump height is important, many people struggle with the coordination needed to dunk effectively. Ensure the hoop is set so you can just reach the rim, and experiment with different jumping techniques and takeoff distances, as these can significantly impact your performance. With consistent practice, you will improve over time.

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Question

How does running up and down stairs benefit me?

Community Answer

Running up and down stairs exercises your leg muscles and improves flexibility, which can enhance your dunking ability. It also boosts your endurance.

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Question

What are the benefits of running stairs?

Community Answer

Running stairs helps you build strength and stamina, which can improve your jumping ability.

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Question

How can I jump higher than I do now?

Community Answer

Exercises such as simple calf raises (200 - 300) will help, especially if you add weight to increase the difficulty. Jump squats with weight will also increase leg strength.

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Question

How can I get closer to being able to dunk a ball if I am not tall?

Community Answer

You can do leg-strengthening exercises such as calf raises or squats to help improve your vertical leap.

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Question

Do you have any advice for somebody with small hands?

Community Answer

Many players with smaller hands can palm the ball. Basic exercises such as finger tip push ups or using hand strengtheners increase a player's ability to grip the ball.

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Question

Does pumping my arms back before I jump help me jump higher, or does it slow me down and ruin the jump?

Community Answer

This motion, known as your backswing, is crucial for an effective jump. A strong backswing can enhance your jump height, while a weak one can limit your performance.

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Question

How can I learn to dunk if I am short?

Community Answer

Use weights on your ankles to strengthen your legs and maintain a lightweight body which will make it easier to jump. Then continue practicing the steps to learn how to dunk.

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Question

How can I improve my ability to dunk if I'm not tall?

Community Answer

While you can't make yourself taller, you can still improve your dunking skills. Nate Robinson, who is 5'9", won three dunk contests. You might find some useful tips in this article: [How to Grow Taller](#).

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Question

What are some exercises I can do to help me get better at dunking the ball over the rim?

Community Answer

Try 200 to 300 calf raises, adding weight for difficulty. Also, jump squats, 50 to 100, adding weight for difficulty here as well.

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Question

How can I dunk if I am short and heavyset with muscle?

Community Answer

Focus on building muscles in your legs and add some plyometric training to your routine. Slowly work your way up to dunking.

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Question

I want to impress my friends by dunking, but but it isn't working. What should I do?

Community Answer

You could do jumping exercises to increase your lift. But you might want to consider that dunking may not be your strong suit -- maybe you're better at some other aspect of the game and should impress them with THAT instead.

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Question

Is this effective even though I'm still 16 years old?

Community Answer

Yes, The earlier you start the better. I started dunking at the age of 15. It just takes time and practice.

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Question

Can I dunk an 8-foot hoop?

Community Answer

Yes, start on an adjustable hoop so you can get the feel for it and slowly rise it up to the appropriate height.

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Question

How can I tell if I'm the right height for basketball?

Community Answer

There is no real height for basketball. No matter how tall you are you can still play.

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Question

How do I increase my jump height when trying to dunk?

Community Answer

Do lots of calf raises and frog jumps, and spend time running. With hard work and dedication, soon you'll be jumping higher.

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Question

How do I find a smaller ball?

Community Answer

Look online. Sports retail sites such as Dick's Sporting Goods and Sports Authority should have some non-regulation balls.

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Question

I'm 6'1 and really close to dunking, any tips on getting that extra bounce?

Community Answer

Stretching. Try to stretch after workouts every day.

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Question

Is it easier to dunk with one hand or two?

Community Answer

It is easier to dunk with one hand since your arm will be able to reach its maximum span. It is also easier to dunk with one hand if you can "palm" the basketball (hold it with one hand with your palm facing downward).

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Question

I'm 6'0 and 176lbps, is it possible for me to dunk if I lose some weight and train my legs or do I need to be taller?

Community Answer

There are dunkers out there that are 5'5 so I'm sure you'll be able to. I'm 6'2 and 155lbs and I'm able to dunk pretty easily.

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Question

I'm five feet two, how can I dunk?

Community Answer

Train your vertical jump, work out, buy comfortable shoes, and don't give up.

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Question

Can I dunk if I am very heavy?

Community Answer

Yes, but you will struggle with it a lot more since you won't be able to jump as high as you would otherwise. I would suggest focusing on losing weight before you learn how to dunk.

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Question

How can I dunk if I am really short?

Community Answer

If you are really short, you may have to give up on the dream of the dunk. However, you could get really good at other shots.

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Question

I'm 6'0"; how can I become consistent and pull off my first dunk?

Community Answer

Deadlifting helps with your vertical a lot.

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Question

How tall do I need to be to be able to dunk on a 2 meter high rim?

Community Answer

There is no real height requirement for dunking at a certain height. If you're not overly tall you need to work hard on your jumping ability.

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Question

My height is 5'6". Can I dunk?

Community Answer

Anyone can dunk if they work for it.

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Question

Will I be able to dunk if I can just touch the ring?

Community Answer

No, you have to reach about 6 inches above the rim in order to dunk.

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Question

How do I increase my vertical jump?

Community Answer

Do the workouts listed above, such as squats, calf raises and wall sits.

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Question

How do I dunk if I jump high enough but have trouble finishing?

Community Answer

Just get used to jumping up with the ball and keep trying to bring the ball down on the rim, you will find your rhythm.

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Question

Can I use ankle weights while running stairs?

Community Answer

Yes, I use ankle weights and run up and down stairs for part of my training; I find it really helps with building a explosive gather.

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