Spud Webb Dunk or how to dunk a basketball

Remember Spud Webb winning the NBA Slam Dunk Contest in 1986? At just 5’6 “! Spud beat defending champion Dominique Wilkins with a variety of nasty dunks: a one-handed 360, a two-handed double pump, and a 180 reverse double pump, just to name a few.

So it’s clear that you don’t need to be very tall to make a dunk. It’s about the vertical jump, your vertical jump! And what matters most: you can train it! You can increase your vertical jump. If you do not agree on this point, you do not need to read any further.

Spud Webb had a 42-inch vertical, what’s yours? To find out, stand near a wall and stretch your arm over your head. Now mark the top point of your hand on the wall. Put your hand down and mark your fingers with chalk or paint. Now, jump as high as you can and touch the wall with your hand. The distance between the two marks is vertical.

Ok, by now you know where you are and where you want to be.

The next step is your general physical condition. Your legs must be strong enough to perform a vertical program. You also have to lose the extra pounds (if you have them).

For that, go jogging and use the jump rope 3 times a week (jogging: minimum 45 min. 3 times a week; jumping rope: 100 jumps 3 times a week)

Jumping rope not only gives you explosiveness and strength in your calves, it is also a great way to build endurance and improve overall leg strength.

Other very effective exercises are calf raises and squats, as they train the most important muscle groups in the jumping process. Do these exercises every now and then (on the days you don’t run).

Important note: don’t overdo it (max. 1 set of 8 reps twice a week)! After 2-3 weeks, your legs should be ready for a vertical program.

Now you can try exercises like this:

Stand up straight and jump as high as you can without bending your knees (they will bend slightly). As soon as you hit the ground, jump back up. Repeat the movement several times. This exercise is very effective in strengthening the muscles of the lower leg.