Dunk Calculator

The vertical jump needed depends on your standing reach and the rim height. For a standard 10-foot basketball hoop, most players need between 24 and 36 inches of vertical leap to complete a dunk. Calculate your specific requirement by subtracting your standing reach from 10 feet, then adding 6 inches for proper hand clearance above the rim. A 6-foot player with an average 7'10" standing reach needs approximately 26 inches of vertical. Shorter players require higher verticals—someone who's 5'7" typically needs 34-36 inches to dunk on regulation hoops.

Yes, people who are 5'7" can definitely dunk, though it requires exceptional athleticism. Spud Webb, standing exactly 5'7", won the 1986 NBA Slam Dunk Contest. Nate Robinson, another 5'7" NBA player, dunked regularly throughout his career. These players needed roughly 34-36 inches of vertical leap to dunk on 10-foot rims. While this requires dedicated training, it's achievable through plyometrics, strength training, and proper jump technique. Most 5'7" players have a standing reach around 7'0" to 7'3", meaning they need to jump high enough to cover nearly 3 feet of vertical distance plus hand clearance.

A 6-foot-tall player typically needs 24 to 28 inches of vertical jump to dunk on a 10-foot rim. This assumes an average standing reach of 7'9" to 8'1" and 6 inches of hand clearance above the rim for proper dunking form. The exact requirement varies based on your wingspan and arm length—longer arms reduce the vertical needed. Calculate your specific needs using your measured standing reach rather than relying on height alone, since standing reach varies significantly even among people of identical height.

Standing reach is the height you can reach with your arm fully extended while standing flat-footed. To measure accurately, stand with your back against a wall, feet flat on the ground. Extend your dominant arm straight up as high as possible and have someone mark where your fingertips reach. Measure from the floor to that mark—that's your standing reach. For most people, standing reach equals roughly 1.3 to 1.35 times their height. A 6-foot person typically has a standing reach between 7'9" and 8'1", though this varies based on wingspan and arm length.

The NBA uses standard 10-foot rims, measured from the floor to the top of the hoop. This has been the regulation height since basketball was invented in 1891. Youth leagues often use lower rims: 7 feet for kindergarten through 2nd grade, 8 feet for 3rd-4th grade, and 9 feet for 5th-6th grade. Some recreational courts have adjustable rims or non-standard heights, so measure if you're unsure. International basketball also uses 10-foot rims, making it the global standard for competitive play.

Not everyone can learn to dunk, but many more people can than realize it. Your potential depends on several factors: starting vertical jump, limb length, body composition, and muscle fiber type genetics. Someone 5'9" or taller with average athleticism can usually develop dunking ability through 6-12 months of consistent training focused on plyometrics, strength work, and jump technique. Very short players (under 5'6") face much steeper challenges—they'd need extraordinary genetics or years of specialized training. Body weight matters significantly; leaning muscle mass while maintaining strength can add 2-3 inches to your vertical.

Touching the rim requires your fingertips to barely graze the rim's edge at your jump peak. Dunking requires your entire hand—specifically your palm and fingers—to get 6 inches above the rim so you can guide the ball through forcefully. This 6-inch difference is substantial. If you can just touch the rim now, you need roughly 6 more inches of vertical before dunking becomes possible. Many players celebrate touching the rim without realizing they're still several months of training away from actual dunking ability.

Most athletes can expect 4-8 inches of vertical improvement over 4-6 months with proper training. Complete beginners might see faster initial gains—sometimes 3-4 inches in the first 8 weeks. Advanced jumpers plateau more quickly since they're closer to their genetic ceiling. Training frequency matters; 3-4 jump-focused sessions weekly yields better results than occasional sporadic efforts. Plyometric exercises, heavy strength training, and technical jump practice all contribute. Beyond 12 inches of improvement, you're approaching genetic limits for most people. Track progress monthly rather than weekly to avoid discouragement from normal fluctuations.

Combine three training elements: plyometric exercises for explosive power (box jumps, depth jumps, bounding), heavy strength training for force production (squats, deadlifts, Olympic lifts), and jump technique practice for efficiency. Schedule 2-3 plyometric sessions and 2-3 strength sessions weekly, with at least one rest day between intense leg workouts. Progressive overload is essential—gradually increase box height, weight lifted, or training volume. Maintain a slight caloric surplus to support muscle growth while minimizing fat gain. Losing excess body fat can add 1-2 inches to your vertical by reducing the weight you're jumping with. Rest and recovery matter as much as training—muscles grow during recovery, not workouts.

Some NBA players lack the combination of vertical leap, body control, and explosiveness required for dunking despite their professional status. Players like Isaiah Thomas (5'9") and JJ Barea (6'0") focused on ball-handling, shooting, and playmaking instead of developing elite jumping ability. Others have adequate vertical but prefer safer, higher-percentage shots. Dunking requires not just height but also body control in traffic, hand size to palm the ball, and confidence to challenge shot-blockers. Some big men who are 6'10"+ never developed jumping ability beyond the minimum needed for layups and post play.

Wingspan dramatically affects dunking requirements. Your wingspan (fingertip to fingertip with arms spread) typically equals your height, but variations exist. Someone 6 feet tall with a 6'4" wingspan has a much higher standing reach than someone the same height with a 5'10" wingspan. This can change vertical requirements by 4-6 inches. NBA players average +4 inches wingspan over height. Measuring wingspan helps predict standing reach accurately: standing reach typically equals (wingspan + height) ÷ 2. Longer arms mean less vertical needed; shorter arms require compensating with higher jumps.

Training for maximum vertical and training for functional dunking overlap significantly but aren't identical. Pure vertical training focuses solely on peak jump height through heavy strength work and explosive plyometrics. Dunking training adds ball-handling while jumping, approach footwork, body control in flight, and landing mechanics. Practice jumping with a basketball regularly—it feels different than jumping without one. Work on your approach run to convert horizontal momentum into vertical lift. Many players can jump higher standing still than they can off a running approach without proper technique training. Both training types benefit from the same foundational exercises, but dunking requires sport-specific practice elements.