How to Dunk if You're Short

Spud Webb, a 5-foot-7 guard for the Atlanta Hawks, inspired a generation of basketball players under 6 feet when he won the NBA Slam Dunk competition in 1986. Slam-dunking or dunking a basketball requires considerable leg strength, especially if you are below average height. Don't let your size deter your from trying to dunk the ball; just put more work into your efforts than your longer-legged friends. Concentrate on acquiring your skill, not on your height setback. If you focus on what you can't change, you won't allow yourself to grow as a player.

Things You'll Need

  • Free weights
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Instructions

    • 1

      Grab a series of differently sized balls. The professionals at Breakthrough Basketball recommend practicing dunking with smaller balls and increasing in size. They claim this method will help you learn how to control the ball before you attempt the dunk. Use foam water balls, tennis balls and children's basketballs with which to practice before you move on to the regulation-sized ball.

    • 2

      Lower the basketball rim. You must learn the proper technique so that you can better avoid injury before you attempt to dunk a basketball with a regulation-sized hoop. The rim should be lowered only to the point in which you can jump your highest, according the professionals at Breakthrough Basketball. If the rim is too low, you won't be strengthening the muscles needed to dunk on a 10-foot basket.

    • 3

      Practice dunking the ball with one hand. If you are able to palm the ball, which means that you can maintain your grasp of the ball with the palm facing down, you will be able to dunk with one hand. Dunking with one hand will also allow you more leeway with your jump. When you use two hands, you are forced to jump a bit higher to dunk; with one hand, you can use your reach to give the ball the extra push.

    • 4

      Work on the height of your jump. The height of your jump is called your vertical leap. Several exercises can help you improve your vertical by toning the necessary leg muscles. Jog for three to five minutes to warm up. Practice stretching your biceps, triceps, hamstrings, calves, and thighs for 30 minutes per day as this will increase your flexibility and will help elongate your muscles.

    • 5

      Perform crunches by laying on your back with your knees bent and your feet flat on the floor. Place your arms so that they are crossed across your chest and lift your upper body up with your abdomen muscles.Do standard crunches in repetitions of 20 and work up to more as crunches will help to build your core muscles. Lifting with free weights will also help improve muscle tone. Place five- to 10-pound ankle weights on your legs and perform leg exercises or jog. Perform these exercises three days per week, taking a day off between exercises.

    • 6

      Perform exercises such as knee bends and knee jumps four or five days per week. To do a knee bend, stand straight and then bend at the knees as low as possible. Keep your back straight. Bring yourself to a standing position. Perform this in repetitions of 10 and increase your repetitions as your muscles get stronger. Perform knee jumps the same way, only instead of ending at a standing position, jump up. Immediately begin the next knee jump. The experts at Inside Hoops recommend that you don't allow breaks in between. Start by completing 10 to 15 repetitions daily, and increase your repetitions as you continue to work out.