How much vertical jump is needed to dunk in Basketball is a question that hovers in the minds of most players out there. While almost every player in the game of professional basketball exceeds the 6 foot height mark, there are a few that are under that benchmark as well.
If you pay close attention to the National Basketball League of the United States then, most players are above 6 foot 5 inches in height. So getting the basketball inside the steel hoop should not be an issue (for them).
What about players that are not 6 foot 5 inches tall? Would they be able to dunk the ball home?
For them, vertical jump is a necessity. This article shall discuss the importance vertical jump for basketball players to dunk the ball home.
So well, here goes:
How much Vertical Jump is Needed to Dunk in Basketball Article Covers the Following Points:
1) What are the Types of Dunk in Basketball?
- What is a Slam Dunk?
- What is a Double Clutch Dunk?
- What is a Tomahawk Dunk?
- What is a Windmill Dunk?
- What is a Between the Legs Dunk?
- What is an Alley-oop Dunk?
- What is a Baseline Dunk?
- What is a Dunk from a Distance?
2) Why is Vertical Jump so Important in Basketball?
3) What is Considered a Good vertical Jump for Men Playing Basketball?
4) What is Considered a Good vertical Jump for Women Playing Basketball?
5) How much Vertical Jump is needed to Dunk in Basketball?
6) Vertical Jump to Dunk – Final Words
What are the Different Types of Dunk in Basketball?
A dunk can be described as a shot in the game of basketball wherein the player is in complete control of the ball. The concerned player grips the ball, lunges high in the air and hovers around the rim of the basketball hoop.
When his hands are close to the horizontal plane of the rim, the player forcefully or gently (whichever way he chooses) places the ball within the hoop. You can dunk the ball with a single or both hands. In the game of basketball, you get 2 points for scoring in this position (dunk).
What is a Slam Dunk?
This is also a standard dunk form. Here, the basketball player has complete control of the ball. When he reaches close to the blackboard, the athlete springs high in the air. The basketball player uses the explosive ability of his lower body for the same.
The player’s aim is to get his hands that are holding the ball as close and above the hoop as possible. When the ball touches the top of the ring, the player pushes the ball down using his fingers and palm in a forceful manner.
This is considered a slam dunk and the player’s team gets 2 points for the same.
What is a Double Clutch Dunk?
This is yet another form of dunking the basketball through the hoop. The athlete who performs such a move is often considered a master player by his co-players.
While performing a double clutch dunk, the player gets complete control of the ball and then jumps high in the air. While the player is in the air, he shall switch his hand movement.
When the player is near the hoop, he shall switch the ball from one hand to another. So, if he is cupping the ball with the left then, he/she shall switch to the right hand mid-air and then slam the ball through the hoop.
Possible Variation: While in midair, the player shall place the ball down below the waist for a split second. He shall then turn his/her face away from the hoop and turn his body around in a 180 degree angle.
Basically, the player dunks the ball by swinging his arms behind his head. It is more of a show-off move and also to dupe the opposing player.
The points that you gain via a double clutch dunk is 2.
What is a Tomahawk Dunk?
There are variations to the Tomahawk dunk. The first is termed as the Gorilla dunk.
The Gorilla Dunk: Here the player jumps straight towards the hoop holding the basketball in both arms. He switches the ball behind his head and surges towards the hoop.
When he is close enough to the rim, the ball is thrust through the net in a forceful manner (using one or both arms).
Two Handed Backscratcher: The two handed backscratcher is yet another variation to the Tomahawk dunk. Here, the concerned player raises his body with the ball clasped in both hands.
He then extends the ball using both arms below the waist. Surging upwards, the player then raises the ball high in the air and slams it with immense force into the hoop.
The force is such that the blackboard or hoop may break.
What is a Windmill Dunk?
In this dunk form, the player shall hold the ball with both arms and then extend his arms when in midair. This extension of the arm shall push the ball below the waist level.
Using one or both arms, the ball is then brought upwards in a rotating manner. Then, it is dunked with considerable force through the hoop. Players jump using one or even both the feet to perform a windmill dunk.
Players also grip the ball between their forearm and arm to get a better grip. Once again, you get 2 points for netting ball.
What is Between the Legs Dunk?
This is yet another way to dunk the basketball through the hoop. It is quite complex as the player needs to have immense ball control in order to execute this shot.
Here, the basketball player shall transfer the ball to his non-dominant arm just before take-off. Once the player is in the air and nearing the hoop, the ball is transferred to the dominant arm.
The transfer of the ball (from the non-dominant arm to the dominant arm) is done under a raised leg. Thereafter, the dominant arm is used to slam the ball through the hoop.
The points earned for the same are 2.
What is an Alley-Oop Dunk?
This is yet another dunk type that is performed when a player catches a ball mid-air and then puts it through the hoop. An in-bound pass is often used to catch hold of the ball midair.
This is often a last minute shot that is performed by a team that is desperate to score a 2 pointer. The ball can be dunked in any which way. The idea here is to ensure that you dunk the ball home by taking a pass in the most apt manner.
What is a Baseline Dunk?
This is a dunk that is performed by a player that runs across the baseline. The idea here is to receive a bounced pass or block an approaching player. It is also an easy way to deliver the ball home.
So, the player runs parallel to the baseline that connects to the blackboard. Thereafter, the player uses any which form or style to dunk the ball through the hoop.
What is a Dunk from a Distance?
This is a normal dunk but with a difference. Over here, the concerned player shall dunk the ball from a considerable distance from the hoop. It does not imply that you are far away from the blackboard.
Here, the jump (either via a single foot or two feet) takes places from a considerable distance from the blackboard. The total time that the player is airborne is considerably longer than in any other dunk form.
The loft distance is calculated on the explosive and athletic ability of the player. So, if you are blessed with a fabulous vertical jump then, dunking the ball from a distance is you forte.
Why is Vertical Jump so Important in Basketball?
A vertical jump is calculated by subtracting your maximum jump reach by your maximum reach. The difference is termed as your vertical jump.
In this article, I (LeanAndFit review staff) am not addressing how to calculate vertical jump. The main issue here is why vertical jump is important for basketball players. Nonetheless, vertical jump is great for your overall fitness.
Without adding any fillers, let me explain the main reason why vertical jump is a bonus for all basketball player:
The Explosive Ability Needed to Dunk:
The biggest advantage of performing vertical jumps is to extract the hidden explosive potential in your body. The glutes, hamstrings, calves and hips are actively involved while you perform vertical jumps.
Your arms and shoulders too are involved but not as much as your lower body. So, you can easily hope to leap higher when you perform vertical jumps.
When your body becomes capable of remaining airborne for a longer duration and also higher, your chances of dunking the ball through the hoop increase several folds over.
This in turn implies that you score points for your team that gives it a definite edge over the competing team.
Improves and Increases Stamina:
With the game of basketball lasting 48 minutes in total, the players need to have ample stamina. As you are constantly running, jumping and shifting your body in all directions, the pressure on your cardiovascular system is immense.
Vertical jumps allow you to improve your stamina considerably. Your heart races as you jump high in the air. This helps you develop cardiovascular endurance (as it is a high intensity exercise).
Basketball players with higher endurance are able to play with complete gusto throughout the game. Players with less endurance and cardiovascular capabilities shall not last the entire length of the game.
Excellent for the Bones and Joints of the Player:
When you perform vertical jumps, added stress is placed onto your joints and bones. The stress placed is not destructive in nature. It is a positive stress that allows your bones to grow stronger.
Your bone mass and mineral retention is maintained when you perform vertical jumps regularly. Your joints too are developed and exercised.
In order to be a good basketball player, you need to have strong bones, joints and flexible tendons. All these things are achieved when you perform vertical jumps on a regular basis.
Flexibility is Maintained and Improved:
Jumping high in the air exercises your thigh, calves and hips effectively. When you jump high in the air, you tend to explode. This action also helps you become flexible.
Supple and flexible muscles and lean muscle mass is a boon for basketball players. They need to twist, turn, jump high in the air and block a pass.
All this requires the player to be really flexible. This aim is achieved via indulging in regular vertical jumps.
What is Considered a Good Vertical Jump for Men Playing Basketball?
The basic aim of vertical leap is to develop your leg strength and power. With the help of vertical jumps, the explosive ability of the player tends to increase several folds over.
For men playing basketball, to be able to jump high is vital. If your leg strength is weak then, you would not be able to dunk the ball. If you are unable to dunk in basketball, you cannot be termed as an asset to your team.
In the NFL, male basketball players have been known to possess a vertical jump of 40 inches and more. Most players have a vertical jump of 28 inches or more.
>>> If you (male basketball player) have a vertical jump of over 28 inches then, it is considered excellent.
>>> If you have a vertical jump in between 24 inches and 27 inches then, it is considered very good.
>>> If you have a vertical jump in between 20 inches and 23 inches then, it is considered good.
>>> In case your vertical jump is in between 15 inches to 20 inches then, it is considered an average jump.
>>> In case your vertical jump is in between 12 to 15 inches then, your leg power (explosiveness) is poor.
>>> If your vertical jump is less than 12 inches then, your leg power is considered very poor.
In a nutshell, if you are a male basketball player and you can jump 2 feet or above in the air then, you have a good leg power (very good vertical jump).
What is Considered a Good vertical Jump for Women Playing Basketball?
Even women basketball players playing professionally have been known to achieve a vertical jump of 18 inches and above (on an average).
So, even though female basketball players have half the physical strength as compared to their male counterparts, their vertical jump is pretty solid.
Here are a few more facts on vertical jump for women:
>>> You are supposed to have a poor vertical jump if you (female basketball player) cannot jump (vertically) more than 8 inches.
>>> If your vertical jump is in between 9 inches and 13 inches then, you are below average.
>>> If you manage to achieve a vertical jump in between 14 and 17 inches then, you are an above average player.
>>> In case your vertical jump is in between 18 inches and 21 inches then, you are an above average player (with regards to your explosive playing capability).
>>> In case you can jump more than 21 inches and less than 25 inches then, you are a very good player.
>>> Anything above 25 inches is concerned an excellent vertical jump for women.
How much Vertical Jump is needed to Dunk in Basketball?
How much do you need to jump in order to dunk in basketball is not an easy question to answer. You simply cannot claim a particular height in inches and get the job done. It all depends on how tall you really are.
For example, a 6 foot 7 inch tall basketball player would NOT need a high vertical jump to dunk the ball. On the contrary, a 5 foot 9 inch tall player would need a really high vertical jump to dunk the basketball.
When do You NOT need a High Vertical Jump to Dunk?
If you are a basketball player blessed with a height that most others cannot match then, your explosive powers can be compromised. Simply put, if you are 6 foot 6 inches in height then, you do not necessarily need explosive power in your lower body to dunk the basketball home.
Nonetheless, not everyone who plays basketball is blessed with a height of such caliber. With the hoop just 10 feet from the ground, a 6 foot 6 inch basketball player can simply stretch his arms and dunk the ball in (after taking a slight jump).
When does it Become Necessary to Indulge in Vertical Jump to Dunk?
In case you love to play basketball but you lack the ‘creamy’ height then, you need to improvise. The improvisation shall happen via the means of performing vertical jumps on a regular basis.
Simply put, if you are 6 feet in height then, you lack the 6 inch reach advantage that most NBA players have. So, you need to work on your vertical jumps to improve your explosive strength (in the lower body).
When does it Become Imperative (Critical) to Indulge in Vertical Jump to Dunk?
Well, in case you play basketball but you stand 5 feet 9 inches tall then, you need to possess exceptional athletic abilities to dunk the ball home.
If my calculations are right then, you would need to have a vertical jump of close to 30 inches to dunk. It is simple math that a 5 feet 9 inch man has a standing reach of 7 feet and 6 inches (on an average).
So, you need to cover the remaining 2 feet and 6 inches (or more) to dunk the ball through the hoop.
Vertical Jump to Dunk – Final Words:
To wrap things up, dunking in basketball is an exhilarating goal that requires a combination of height, athleticism, and training.
Scientifically, the average vertical jump needed to dunk a basketball is around 28-34 inches, depending on your height and arm length.
Research published in the Journal of Strength and Conditioning Research indicates that plyometric training, which includes exercises like box jumps and depth jumps, can significantly enhance your vertical leap by improving explosive power and muscle coordination.
If you’re serious about achieving that dream dunk, incorporating strength training for your lower body, particularly targeting the quadriceps, hamstrings, and calves, is crucial.
Additionally, focusing on core strength will provide the necessary stability for a powerful jump. Flexibility exercises, such as dynamic stretching and yoga, can also aid in maximizing your jump potential by ensuring your muscles can perform optimally.
Remember, consistency is key. Regularly practicing your jumps and maintaining a balanced workout regimen will lead to gradual improvements. It’s also important to track your progress and adjust your training as needed.
So, lace up your sneakers, stay dedicated to your training, and with time and effort, you’ll be soaring above the rim and achieving those spectacular dunks.
Keep pushing your limits and enjoy the journey to reaching new heights on the court!
>>> Click Here to Learn How to Increase Your Vertical Jump by 15 Inches in Just 8 Weeks <<<
References:
- https://thesportjournal.org/article/tag/basketball/
- https://thesportjournal.org/article/tag/basketball/