How it Works

The Dunk Calculator is a simple yet effective tool for measuring your vertical jump and seeing if you can dunk a basketball. It allows you to input a few key measurements, and then calculates the vertical leap you would need to throw down a slam dunk.

To use the Dunk Calculator, you first need to enter your standing reach. Your standing reach is how high you can reach up with your arm fully extended while standing flat footed. Most people’s standing reach is somewhere between 7 and 8 feet.

If you don’t know your exact standing reach, you can also input your height and the Dunk Calculator will estimate your standing reach based on averages for your height.

Next, you input how high above the rim you need to reach to dunk. For most 10-foot basketball hoops, a good benchmark is 6 inches above the rim. This ensures your hand is fully above the rim to complete the dunk.

Finally, choose your preferred measurement system – imperial or metric.

With those three key inputs – standing reach, rim height, and measurement system – the Dunk Calculator will calculate the vertical leap you need for a dunk.

Your Data

When using the Dunk Calculator, the first input is your standing reach. If you already know your standing reach, input it in feet and inches. For example, if your standing reach is 7 feet 4 inches, input 7’4″.

If you don’t know your standing reach, the Calculator will estimate it for you based on your height. Simply input your height in feet and inches and the Calculator will estimate your standing reach.

The next input is the height of the rim. For standard basketball hoops, this is 10 feet. You can input 10’0″. If you are using a different hoop height, input that value in feet and inches.

Finally, input how many extra inches above the rim you want to reach for your dunk. Most people use 6 inches to ensure their hand fully clears the rim. But you can adjust this higher or lower if needed.

Your Results

Once you enter all your data, the Dunk Calculator instantly shows your results.

It will tell you the vertical leap in inches needed to:

• Touch the rim
• Complete a standard dunk with your hand 6 inches above the rim
• Do an impressive 360 degree dunk like Vince Carter

So if your goal is a basic dunk, focus on the standard dunk height. For most people this is around 25-35 inches of vertical leap. With consistent training, this range is achievable for many athletes.

If you want to throw down flashy 360 dunks, you’ll need to aim for vertical jumps in the 35-45 inch range. This typically requires great genetics and intense training to achieve.

Training for a Dunk

Now that you know the target vertical leap from the Dunk Calculator, you can structure your training to improve your hops.

Here are some tips for training to increase your vertical jump and dunk:

Strength Training

Building leg strength provides a solid foundation for increasing vertical leap. Focus on compound lower body exercises like squats, deadlifts, and lunges. Do 3-4 sets of 3-5 reps on each exercise, using a weight that has you near muscle failure on the last rep.

Core strength is also key, so add planks, leg raises, and Russian twists as well. A stronger core improves balance and transfer of power from your lower body.

Plyometrics

Plyometrics build the fast-twitch muscle fibers needed for explosive leaping. Drills like box jumps, broad jumps, and bounding help activate these quick, powerful fibers.

Do 2-3 plyometric sessions per week, focusing on high quality jumps over high quantity. Allow full recovery between sets.

Skills Practice

Practice dunking motions without a ball at first. Jump and reach up to “dunk” on lowered hoops or objects. As your vert improves, start adding a ball and practice controlling it through the dunk motion.

Gradually increase the rim height as your vertical increases. Dunking confidence is just as important as leaping ability.

Rest and Recovery

Jumping and dunk training is taxing on the body. Allow a full 48 hours between leg days to recover. Get plenty of sleep and eat enough calories to fuel your workouts.

Consistency over months and years is key to increasing vertical leap. Avoid injury by managing fatigue and not overtraining.

Achieving Your Dunk Goals

With your target vertical leap from the Dunk Calculator and a smart training program, dunking a basketball is an achievable goal for many athletes. It takes dedication and perseverance, but the excitement of throwing down your first dunk makes it all worthwhile.

Let the Dunk Calculator give you a goal to strive for. Then use a mix of strength training, plyometrics, skills practice and recovery to turn that goal into high-flying reality. Measure your progress periodically and watch your max vertical leap inch higher and higher until you are above the rim and ready to rock the rim!

Imperial vs Metric

The Dunk Calculator allows you to choose imperial or metric units for your inputs and results.

For imperial, heights are measured in feet and inches while vertical leap is shown in inches. For metric, heights are in centimeters and vertical leap in centimeters.

Choose whichever measurement system you are most comfortable with. If you are used to using feet/inches for height or know your standing reach in imperial units, use imperial. But if you prefer meters/centimeters, metric will be easier.

The core calculations are the same, only the displayed units will change. So choose the system you find easiest and get your vertical jump goal in your preferred units!

Estimating Standing Reach

If you don’t already know your standing reach, the Dunk Calculator can estimate it for you based on your height.

On average, a person’s standing reach is about 75-80% of their height. But this varies from person to person based on factors like arm length, posture, and flexibility.

Here is how the Dunk Calculator estimates standing reach from your height:

1. Input your height in feet/inches or centimeters.
2. The Calculator assumes your standing reach is 75% of your height.
3. It converts your height to inches or centimeters if needed.
4. It multiples your height by 0.75 to calculate your estimated standing reach.

For example, if you are 6’0″ (72 inches) tall, your estimated standing reach would be:

72 inches x 0.75 = 54 inches

This 54 inch standing reach estimate can then be used to calculate your vertical jump needs.

Keep in mind this is just an estimate. For best accuracy, directly measure and input your actual standing reach if you know it. But the height-based estimate provides a reasonable approximation if you are unsure of your exact reach.

Importance of Arm Reach and Length

Your standing reach and arm length play a significant role in your dunking ability.

All else being equal, a person with a longer standing reach and arm span will have an easier time dunking than someone shorter. They simply don’t need to jump as high to reach the same rim height.

This is why measurements like standing reach and wingspan are so important for sports like basketball. Coaches and scouts look for players with great size and length for their position, giving them an edge in skills like rebounding and dunking.

When training to dunk, don’t get discouraged if a taller friend with longer arms can dunk with less vertical leap. Focus on improving your own explosive power to make the most of the reach and length your genetics gave you.

Measure and input your exact reach into the Dunk Calculator rather than an estimate from your height. This gives you an accurate goal tailored to your body’s dimensions. Then track your progress as you work to maximize your vertical potential!

Dunking FAQs

Here are answers to some frequently asked questions about dunking basketballs and using the Dunk Calculator:

What is a good vertical jump for dunking?

For most people, a vertical leap of 25-35 inches is needed to dunk a basketball on a 10-foot hoop. This allows you to reach 6+ inches above the rim with your hand. Elite leapers can jump 35-45+ inches to dunk with flair.

How can I increase my vertical jump?

Focus on plyometrics, lower body/core strength training, and skills practice. Allow proper rest and recovery between sessions. Consistency over time leads to gains.

At what age is it hardest to dunk?

Many find dunking most challenging from ages 18-25. You are at full adult height but still working on power/leap ability. Late teens have the most potential to gain vertical if trained properly.

Do shoes help you jump higher?

Good athletic shoes provide traction and cushioning which help a bit. But no shoe alone will drastically increase leaping ability without proper power development through training.

What muscles are used when dunking?

Primary movers are the calves, quads, hamstrings, and glutes. Core muscles like abs and hip flexors are involved too. Overall leg and hip explosive strength is key.

Does height matter for dunking?

Yes, to some degree. Tall players have higher standing reaches which makes dunking easier. But shorter players can make up for it by training their vertical leap. Proper technique also helps shorter players maximize their jumping effectiveness.

At what vertical and height can you dunk?

As a general guideline:

• 5’0″ to 5’6″: Need 35+ inch vertical
• 5’7″ to 6’0″: Need 30+ inch vertical
• 6’1″ to 6’6″: Need 25+ inch vertical
• 6’7″ and over: May be able to dunk with under 25 inch vertical

But these vary by exact height and reach. Use the Dunk Calculator with your specs for your target.

How can I measure my vertical at home?

Jump and touch a wall at your max height. Subtract your standing reach from this height to get your vertical. Or do it next to a tall object marked with measurements. You can also video your jump and review in slow motion.

What is the NBA combine vertical jump record?

At the 2020 NBA Combine, Anthony Edwards recorded the highest vertical leap at 42 inches. In past years, Kenny Gregory (45.5 inches) and Keon Clark (46 inches) hold the records.

Who has the highest vertical in the NBA?

Some current NBA players with very high in-game verticals include:

• Zach LaVine: Reportedly 46+ inches
• Aaron Gordon: Reportedly 45+ inches
• Ja Morant: 44+ inches
• Andrew Wiggins: 44+ inches

But many have likely never been officially measured. These are estimates based on their impressive dunks.

Can you increase vertical after 25?

Yes! While youth and genetics help, proper training can increase vertical at any age. By mastering technique and adjusting workouts to match your age and recovery ability, you can gain leaping ability into your 30s and beyond. But gains will be slower than in your teens/20s.