How to Dunk With Two Hands

In the game of basketball, the two-hand dunk is one of the most difficult skills to learn. It demonstrates athletic mastery and superior coordination. You will need to have the gift of height in order to dunk on a regulation height 10-foot basketball hoop. If you can get access to an adjustable hoop, you can impress your friends with a superstar dunk from any height.

Things You'll Need

  • Basketball
  • Basketball hoop
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Instructions

    • 1

      Stand at or behind the free throw line in preparation for the exercise that will eventually turn into a dunk. For now, leave the basketball on the sideline.

    • 2

      Run as fast as you can toward the hoop so as to gather as much momentum as possible. When you get close to the hoop, jump up and touch the backboard with both hands. Repeat this exercise five to 10 times each day, until you're able to jump high enough to reach your fingertips above the rim. As your legs get stronger, you'll jump higher and higher. But don't expect to reach maximum height in just one day.

    • 3

      Grab the basketball and return to your starting place behind the free throw line. When you're ready, run at full speed toward the hoop and explode upward by jumping as high as you can. When you reach the peak of your jump, reach both arms up and out to slam the basketball into the hoop.

    • 4

      Bend your knees as you land from your dunk. As a safety precaution, do not hang or swing for the rim of the hoop. Instead, focus on landing safely with both your feet under you.