6'4 and cant dunk

[jyoung]

Re: 6'4 and cant dunk

The Legend Will Never Die.

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[SonicXtreme]

Re: 6'4 and cant dunk

i always tried to do plyometrics but i'm 5'9" so i never had a chance at dunking, i was still a great rebounder though that standing jump is more helpful than the leap most people use to dunk since you can block and rebound over taller people with it, most people fly into the paint if you focus on just jumping straight up you'll start being efficient without the ball and can even throw up easier uncontested shots if you can just pop up and release the ball higher than the guy covering you

[Chairman7w]

Re: 6'4 and cant dunk

Damn dude, that is sick! nice work!

Yea bro, got to work on leg and core strength. Also, work on jumping...u can have powerful legs but they are meaningless if u dont work on jumping itself. I started dunking when i was 13 @ 5'8''....im 6'3'' now...

lil something, I'm in light blue bottoms.

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[learnhowtodunk]

Re: 6'4 and cant dunk

It is not just about jumping that you have to focus on but also the other facets of the game that goes with it (You gotta see the whole board just like in Chess).

Think: Pre workout, Body Conditioning, (hell even weight management comes into play as well, I mean how do you expect a 2000 pound object to fly up – balance is key - as one person said Shaq didn't start dunking til he was 6'10 cause he's too damn heavy), Recovery, Core Strength Core Strength Core Strength!

Here are some exercises that come to mind:

Prework: Foam Rolling, Glute Bridges, Knee Hugs
Body Conditioning: 1 Leg Dunk Attempts, Lunges
Some stretches

[Melbournelad]

Re: 6'4 and cant dunk

It is not just about jumping that you have to focus on but also the other facets of the game that goes with it (You gotta see the whole board just like in Chess).

Think: Pre workout, Body Conditioning, (hell even weight management comes into play as well, I mean how do you expect a 2000 pound object to fly up – balance is key - as one person said Shaq didn't start dunking til he was 6'10 cause he's too damn heavy), Recovery, Core Strength Core Strength Core Strength!

Here are some exercises that come to mind:

Prework: Foam Rolling, Glute Bridges, Knee Hugs
Body Conditioning: 1 Leg Dunk Attempts, Lunges
Some stretches

Haha I think you're a bit late to help this guy mate.

But now that I've seen this thread, I have a question to anyone that can answer as I'm also looking to improve my vertical. I'm 16, was well below average in height between age 11-14 because I developed late. E.g if the average height at 13 was say 155-160cm I was 145. Since then I've steadily been gaining and gaining in height. I'm now 175cm (last measured in may, probably grown more since then), so I'm at least average in height for my age. I also got my bone xrayed last year out of curiosity and found out I'm going to end up between 185-187.7cm in height which is actually above average easily. Yet as you can tell that is at least 10cm away from where I am now.

So my question is, would engaging in alot of plyometrics and other related exercises to improve my vertical be detrimental to my growth? Should I wait until my bones are somewhat closer to my predicted adult height? Or does it not make a difference? Im asking because i have read numerous times that much running while bones are still developing COULD stunt growth because of the great forces endured on your legs and knees. I think it was 6-8 times the body weight, and wouldn't plyometrics and jumping exercise have the same effect?

Thanks.

[HealyMonster]

Re: 6'4 and cant dunk

Haha I think you're a bit late to help this guy mate.

But now that I've seen this thread, I have a question to anyone that can answer as I'm also looking to improve my vertical. I'm 16, was well below average in height between age 11-14 because I developed late. E.g if the average height at 13 was say 155-160cm I was 145. Since then I've steadily been gaining and gaining in height. I'm now 175cm (last measured in may, probably grown more since then), so I'm at least average in height for my age. I also got my bone xrayed last year out of curiosity and found out I'm going to end up between 185-187.7cm in height which is actually above average easily. Yet as you can tell that is at least 10cm away from where I am now.

So my question is, would engaging in alot of plyometrics and other related exercises to improve my vertical be detrimental to my growth? Should I wait until my bones are somewhat closer to my predicted adult height? Or does it not make a difference? Im asking because i have read numerous times that much running while bones are still developing COULD stunt growth because of the great forces endured on your legs and knees. I think it was 6-8 times the body weight, and wouldn't plyometrics and jumping exercise have the same effect?

Thanks.

He hasnt been back since "The Rimcident"

Spoiler

[VDusen04]

Re: 6'4 and cant dunk

How much do you weigh? Also are you going up with both hands?
Barkley was actually 6'3'' but could not palm a ball, so he always
had to go up with both hands on the ball. If your using both hands you
have to jump higher.

Ha, Charles gets progressively shorter every time I hear his height mentioned. He's going to be 5'9'' by 2020.

So my question is, would engaging in alot of plyometrics and other related exercises to improve my vertical be detrimental to my growth? Should I wait until my bones are somewhat closer to my predicted adult height? Or does it not make a difference?

Engaging in a lot of plyometrics will not be detrimental to your growth. That said, fracturing or otherwise harming growth plates is real, and it can sometimes occur via stress, but I do not think this small possibility should dissuade you from working out.

If it helps, take a look around and notice how many players are pushing, running, sprinting, hopping, jumping, lifting and dominating at your age (or younger... or older). Tall guys, short guys, normal guys... all those groups work hard and push. I'd say the benefits certainly outweigh the small and rare amount of risks.

[Sovartus]

Re: 6'4 and cant dunk

Walk with a bounce. Try walking where you are basically doing a calf raise with every step. Whenever you are standing, be sure you are either trying to stand on your toes or are doing slow calf raise at all time. You will be getting use to manipulating your own body weight and will be surprised how quickly your vertical leap improves.

Another thing to do is consistently challenge yourself to jump and touch things that are out of your reach.

Do a ton of wall squats.

Learn the Falsberry flop technique to improve gliding and one foot take offs. By learning to swing your non-jumping leg, you will automatically add 4 to 6 inches to your leap.

Finally, don't try to "get rim". Try to improve your leaping with the goal of touching your elbow on the rim, not grabbing it. In order to dunk effectively, you need to determine if you can palm the ball or not. If you can palm it, notice where the bottom of the ball is in relation to your forearm. That is where you need to be able to touch the rim. So if the bottom of the ball is 2 inches below your wrist, you will need to be able to touch the rim to your forearm 3 inches below your wrist.
If you can't palm it, you'll have cuff the ball (using your hand to pin the ball to your forearm). Cuffing the ball means you will need to get slightly above your elbow to the rim to effectively dunk the ball.

Hope this helps, I've been dunking the ball for years and am almost 41 and can still dunk with ease. I have videos of me dunking below that were taken last week. So you can see that I know that I'm talking about.

<iframe width="420" height="315" src="//www.youtube.com/embed/NJANLpla0oA" frameborder="0" allowfullscreen></iframe>

<iframe width="420" height="315" src="//www.youtube.com/embed/7LTcAu7nL9Y" frameborder="0" allowfullscreen></iframe>

[LouieBABY26]

Re: 6'4 and cant dunk

im 6'2 and i wanna dunk

[VDusen04]

Re: 6'4 and cant dunk

Walk with a bounce. Try walking where you are basically doing a calf raise with every step. Whenever you are standing, be sure you are either trying to stand on your toes or are doing slow calf raise at all time. You will be getting use to manipulating your own body weight and will be surprised how quickly your vertical leap improves.

Another thing to do is consistently challenge yourself to jump and touch things that are out of your reach.

Do a ton of wall squats.

Learn the Falsberry flop technique to improve gliding and one foot take offs. By learning to swing your non-jumping leg, you will automatically add 4 to 6 inches to your leap.

Finally, don't try to "get rim". Try to improve your leaping with the goal of touching your elbow on the rim, not grabbing it. In order to dunk effectively, you need to determine if you can palm the ball or not. If you can palm it, notice where the bottom of the ball is in relation to your forearm. That is where you need to be able to touch the rim. So if the bottom of the ball is 2 inches below your wrist, you will need to be able to touch the rim to your forearm 3 inches below your wrist.
If you can't palm it, you'll have cuff the ball (using your hand to pin the ball to your forearm). Cuffing the ball means you will need to get slightly above your elbow to the rim to effectively dunk the ball.

Hope this helps, I've been dunking the ball for years and am almost 41 and can still dunk with ease. I have videos of me dunking below that were taken last week. So you can see that I know that I'm talking about.

<iframe width="420" height="315" src="//www.youtube.com/embed/NJANLpla0oA" frameborder="0" allowfullscreen></iframe>

<iframe width="420" height="315" src="//www.youtube.com/embed/7LTcAu7nL9Y" frameborder="0" allowfullscreen></iframe>

Good stuff all the way through. My one difference of opinion has to do with your take on palming vs. not palming. I don't think players who cannot palm a ball are relegated to cuffing (Darrell Armstrong style). In fact, I'm not sure I personally know of any non-palming dunkers who jam with a cuff because, as you said, it requires some very significant hops.

In my experiences, more times than not, non-palmers do have to leap a little higher than the palmers, but it's still more than possible to rail with authority without cuffing. For instance, my max recorded jump reach was 10'10'', which put the rim just a little bit up my wrist. That was more than enough to pull off dunks like this:

<iframe width="420" height="315" src="//www.youtube.com/embed/4wXwG1ciSpI" frameborder="0" allowfullscreen></iframe>

Otherwise, like I said, I'm digging everything you threw out there. I actually thought I was the only one who consciously walked with a hop in my step like that just to keep my vertical right, ha.

[Sovartus]

Re: 6'4 and cant dunk

I agree with you and added that section for the benefit of people who want to successfully dunk in traffic consistently. You will need to be able to control the ball, otherwise any little thing could make you miss your attempt.

[VDusen04]

Re: 6'4 and cant dunk

I agree with you and added that section for the benefit of people who want to successfully dunk in traffic consistently. You will need to be able to control the ball, otherwise any little thing could make you miss your attempt.

Ah, I gotcha. I've always been a little jealous of those who could palm consistently. Every now and again someone at the park will show up with a particularly tacky ball that I might be able to palm a little bit in-game and suddenly, dunking feels so free.

Usually, for non-palm dunking, my entire body pretty much has to be in one solid, synched motion when rising for a dunk. It's not that it's easier to lose control of the ball per se, it's just that thrusting the rock upward is a part of the explosion so if something about my steps, path or contact bumps me off that motion prior to takeoff, it's going to become a finger roll.

When palming though, it seems there's a lot more occasions and opportunities. Everything doesn't always feel like it has to be in sync. On those super rare moments, it feels like I can kind of put the ball on a pedestal (in the vein of Scottie Pippen on Charles Smith) and worry about my legs separately. The one downside to those palming dunks being that they often feel more like wrist flip finishes, like I'm just flicking it in, whereas with non-palms I really have no choice but to hammer it through. Your flushes off two feet looked legit though. How tall are you?

[Sovartus]

Re: 6'4 and cant dunk

Ah, I gotcha. I've always been a little jealous of those who could palm consistently. Every now and again someone at the park will show up with a particularly tacky ball that I might be able to palm a little bit in-game and suddenly, dunking feels so free.

Usually, for non-palm dunking, my entire body pretty much has to be in one solid, synched motion when rising for a dunk. It's not that it's easier to lose control of the ball per se, it's just that thrusting the rock upward is a part of the explosion so if something about my steps, path or contact bumps me off that motion prior to takeoff, it's going to become a finger roll.

When palming though, it seems there's a lot more occasions and opportunities. Everything doesn't always feel like it has to be in sync. On those super rare moments, it feels like I can kind of put the ball on a pedestal (in the vein of Scottie Pippen on Charles Smith) and worry about my legs separately. The one downside to those palming dunks being that they often feel more like wrist flip finishes, like I'm just flicking it in, whereas with non-palms I really have no choice but to hammer it through. Your flushes off two feet looked legit though. How tall are you?

I'm about 6'4" or 6'5", but I have a torn Patellar Tendon at the moment in my left knee so I'm doing good to even get up that high to dunk at all at almost 41 years old.

[EASTS2k]

Re: 6'4 and cant dunk

Walk with a bounce. Try walking where you are basically doing a calf raise with every step. Whenever you are standing, be sure you are either trying to stand on your toes or are doing slow calf raise at all time. You will be getting use to manipulating your own body weight and will be surprised how quickly your vertical leap improves.

Another thing to do is consistently challenge yourself to jump and touch things that are out of your reach.

Do a ton of wall squats.

Learn the Falsberry flop technique to improve gliding and one foot take offs. By learning to swing your non-jumping leg, you will automatically add 4 to 6 inches to your leap.

Finally, don't try to "get rim". Try to improve your leaping with the goal of touching your elbow on the rim, not grabbing it. In order to dunk effectively, you need to determine if you can palm the ball or not. If you can palm it, notice where the bottom of the ball is in relation to your forearm. That is where you need to be able to touch the rim. So if the bottom of the ball is 2 inches below your wrist, you will need to be able to touch the rim to your forearm 3 inches below your wrist.
If you can't palm it, you'll have cuff the ball (using your hand to pin the ball to your forearm). Cuffing the ball means you will need to get slightly above your elbow to the rim to effectively dunk the ball.

Hope this helps, I've been dunking the ball for years and am almost 41 and can still dunk with ease. I have videos of me dunking below that were taken last week. So you can see that I know that I'm talking about.

<iframe width="420" height="315" src="//www.youtube.com/embed/NJANLpla0oA" frameborder="0" allowfullscreen></iframe>

<iframe width="420" height="315" src="//www.youtube.com/embed/7LTcAu7nL9Y" frameborder="0" allowfullscreen></iframe>

41 and dunking :o

[Sovartus]

Re: 6'4 and cant dunk

41 and dunking :o

Yeah, I'm still in pretty good shape for an old man...