How to dunk: find your gap, then climb 8 steps to the rim

Measure how far your hand is from the dunk line, then work up from a tennis ball to a full size ball. NBA combine numbers show what a run up should add.

By DunkMeter Team Updated 4 min read Try the first dunk ladder
Staircase of 8 dunk steps from touching the net to a two hand dunk

To dunk, your hand needs to reach about 10 ft 6 in, 6 inches over a 10 foot rim.

First find your gap: how far your best running touch is below that line. Then climb from a tennis ball to a full size ball.

A good run up should add about 5 inches. At NBA combines it added 5.37 inches on average.

10 ft 6 inHand height for a one hand dunk

5.37 inWhat a run up added at the NBA combine

0.6%Of combine players who gained nothing from a run up

8 stepsFrom touching the net to a two hand dunk

Set your height and jump below. The ladder shows which step you are on.

First dunk ladder

Find your step on the way to a dunk

  1. Touch the net: hand at 8′6″
  2. Touch the backboard: hand at 9′6″
  3. Touch the rim: hand at 10′0″
  4. Grab the rim: hand at 10′3″
  5. Dunk a tennis ball: hand at 10′3.2″
  6. Dunk a volleyball: hand at 10′5.5″
  7. One hand dunk: hand at 10′6″
  8. Two hand dunk: hand at 10′9″

Targets follow the DunkMeter calculator rules on a 10 foot rim.

How far are you from a dunk?

Find your gap before you train. It takes a wall, a marker and a tape measure.

  1. Stand next to a wall. Reach one arm straight up and mark your highest fingertip. That is your standing reach.
  2. Jump from standing and touch as high as you can. Mark it.
  3. Take a run up and jump. Mark your best touch.
  4. Take your best touch away from 10 ft 6 in, which is 126 inches. The rest is your gap.

Say your best running touch is 10 ft 2 in, which is 122 inches.

126 minus 122 is 4. You need 4 more inches for a one hand dunk.

The NBA rule book sets the rim at 10 feet. In the DunkMeter calculator, a two hand dunk needs about 10 ft 9 in.

How do you teach yourself to dunk?

Climb one step at a time. Each step is a few inches higher than the last.

Steps 1 to 4: touch higher

Touch the net, then the backboard, then the rim. Then grab the rim with your fingers.

Steps 5 and 6: smaller balls

Dunk a tennis ball, then a volleyball. A small ball needs less room over the rim and is easy to hold.

Steps 7 and 8: a full size ball

Dunk a size 7 ball with one hand, then with two. If you cannot hold the ball with one hand, press it against your wrist, or use two hands.

Practice the whole move on a lower rim, around 9 feet, then go back to 10 feet.

Why your run up adds nothing

A run up should lift you higher than a standing jump. In NBA.com Draft Combine stats from 2000 to 2026, it added 5.37 inches on average across 1,615 players.

Half of them gained between 4 and 6.5 inches. Only 10 players, 0.6%, gained nothing.

So if your running touch is no higher than your standing touch, fix the run up before you blame your legs.

Fixes to try

  • Start with a short, slow approach. Speed up only while your touch keeps rising.
  • Mark your touch on every jump, so you know what works.
  • Swing both arms up hard as you leave the ground.
  • Try one foot and two feet. Keep the one with the higher touch.

Smaller players gain more from a run up

Combine players under 6 ft 3 in without shoes gained 5.98 inches on average. Players 6 ft 8 in and taller gained 4.57 inches.

Guards gained 6.01 inches, and centers 4.18 inches.

What training can add

In the British Journal of Sports Medicine, a 2007 review found jump training raised jump height by about 5 to 10%.

Take a player who jumps 24 inches. An 8.7% gain adds about 2.1 inches, which puts him at about 26.1 inches.

So close a small gap with technique first. For a bigger gap, follow our vertical jump training plan.

Questions people ask

Do you need to palm the ball to dunk?

No. You can dunk with two hands, or start with a smaller ball. In the DunkMeter calculator, small hands add up to 2 inches to a one hand dunk with a size 7 ball.

Should you learn a one hand or two hand dunk first?

One hand first for most people. It needs about 10 ft 6 in, and a two hand dunk about 10 ft 9 in.

Can a 5’5″ guy dunk?

Yes, but it is rare. With average arms he needs about a 39.4 inch jump. See how tall you have to be to dunk.

Is it safe to hang on the rim?

Only on a rim built for dunking. Many park and home hoops are not. Let go fast and land on both feet.

How can a kid learn to dunk?

Start on a lower rim with a smaller ball. Raise the rim as they grow and their touch goes up.

Does wingspan change how high you need to jump?

Yes. Longer arms give you more reach, so you need less jump. Learn how to measure your wingspan.

Sources

  • NBA.com Draft Combine stats, every combine from 2000 to 2026
  • NBA rule book, Rule No. 1: court and equipment
  • British Journal of Sports Medicine, plyometric training meta analysis, 2007