Olympic Dunk: How to Jump Higher and Shine on the Big Stage

Few plays fire up a crowd like a dunk at the Olympics. It’s the same move as any dunk, but the pressure, the crowd and the meaning make it special. Want to land clean dunks under pressure? Focus on three things: vertical power, clean technique, and smart practice.

Train Your Vertical — practical work that helps

To dunk consistently you need explosive legs and a stable core. That comes from a mix of strength and plyometric work. Don’t try to copy one miracle program—build a base and add explosive sessions.

Key exercises to include:

• Squats and Romanian deadlifts — build raw leg strength.
• Box jumps and depth jumps — teach quick, explosive rebound off the ground.
• Single-leg work (lunges, step-ups) — fix imbalances and improve takeoff stability.
• Core drills (planks, dead bugs) — transfer power from legs to the body.

Plan: 2 strength sessions (heavy, low reps), 2 plyometric sessions (explosive, low volume) and 1 skill session on the court each week. Always warm up and keep high-impact work to 2–3 days max to avoid injury.

Technique & on-court tips that actually work

Technique beats raw jump every time in game situations. Practice your approach, footwork and arm swing the way you’d use them in a match. Start with controlled one-step and two-step dunks before adding speed or defenders.

Focus points:

• Approach: Use a consistent number of steps. Rhythm beats sprinting into a bad takeoff.
• Last step: Make it explosive — drive the knee up and explode off that foot or both feet depending on your style.
• Arm swing: A strong arm swing adds inches. Pull the ball up and away from contact to protect it.
• Landing: Bend your knees, land softly and control your balance to avoid injuries.

Work on different dunk types: straight-on, one-handed, two-handed and alley-oop timing. Practice finishing through contact with pads or soft defenders so you’re ready when a shoulder meets you in a game.

Track progress with simple measures: standing reach, max vertical, and successful dunks in five attempts from game speed. Improve one measure at a time.

Safety matters. If your knees or ankles hurt, back off and see a pro. Sleep, nutrition and mobility work speed recovery and keep you jumping longer.

Want highlights or drills to follow? Check videos of top Olympic plays and break down the approach and takeoff. Copying pro timing and staying consistent in practice will get you dunking when it counts.