How to Dunk Like Ja Morant
Ja Morant does not dunk because he is the biggest guy on the floor. He dunks because he generates absurd force off one leg while sprinting at full speed. That is a trainable skill. Below you will find the exact approach, jump mechanics, and vertical jump drills that turn a running start into rim rattling hops, plus the gear you can use at home to build the explosive power that makes it happen.
What makes Ja Morant jump so high?
Ja is a one leg jumper off the run, which means he converts horizontal speed into vertical lift in a single ground contact. The faster he runs at the rim, the more energy he has to redirect upward. The key is the second to last step, called the penultimate step. He takes a long, low penultimate step to drop his hips, then plants a firm final step that acts like a pole vault. His plant leg stays stiff, his hips fire forward and up, and his arms rip skyward at the same instant.
For most players, the missing piece is not more jumping. It is the ability to absorb force and return it fast. That quality is called rate of force development, and it is why some players who squat a lot still cannot jump. You need to teach your body to hit the ground hard and leave it fast. Sprinting mechanics, single leg strength, and reactive plyometrics build that spring, and they matter more than raw size.
Do not overlook the arms. A powerful double arm swing can add several inches to your jump because it drives your body upward at the exact moment your plant leg fires. Watch Ja closely and you will see both arms rip up together as he takes off, even on a one hand finish. Practice throwing your arms down and back as you load, then explosively up as you leave the ground. Timing the arm swing with the plant is one of the fastest free wins in vertical training, and it costs you nothing but reps.
Should you dunk off one foot or two?
Both work, but they train differently and suit different athletes. One leg dunks, the Ja Morant style, reward speed and quick ground contact. Two leg dunks reward strength and a gathered, powerful load. Test both, then build your training around your stronger style while shoring up the other. Here is how they compare.
| Factor | One Leg (Ja Style) | Two Leg |
|---|---|---|
| Best for | Fast, springy guards and wings | Strong, explosive forwards |
| Approach | Full speed run | One or two gather steps |
| Ground contact | Very fast, one plant | Longer, both feet load |
| Trains | Speed and reactive power | Max strength and drive |
| Ball control | Harder, one hand finish | Easier, two hand finish |
If you are a fast player who struggles to jump from a standstill but pops off the run, lean into the one leg approach. That is the fastest path to your first dunk.
How do you build an explosive vertical at home?
You do not need a full weight room. You need progressive overload for your jumping muscles and a way to add resistance to the exact movement you are training. Resisted jumps overload your hips and calves, then when you take the resistance off, your normal jump feels lighter and faster. That contrast is where new inches come from. Pair resisted work with clean, maximal effort jumps two to three days per week and give yourself full rest between sets.
HoopsKing Vertical Jump Trainer Resistance Bands
Straps from waist to heels so you can load approach jumps and squat jumps at home, building the exact hip and calf power that fuels a running one leg dunk.
Which drills build a running dunk?
Run this circuit two to three times per week on fresh legs. Quality beats quantity here, so stop a set the moment your jumps stop feeling explosive.
Dunking questions players ask
How tall do you have to be to dunk?
Plenty of players under six feet dunk. If you can touch the rim now with a running jump, a focused vertical program can add the four to six inches you need to finish.
How long does it take to add inches to my vertical?
Most committed athletes see three to six inches in eight to twelve weeks of consistent plyometric and resisted jump training with proper rest.
Is jumping off one leg really easier?
For fast players, yes. A running one leg jump lets you convert speed into lift, so you often reach higher off one foot than you can from a standstill.
How often should I train my vertical?
Two to three explosive sessions per week is the sweet spot. Jumping is a nervous system skill, so more is not better once your reps lose pop.
Should I lose weight to dunk?
Only if you carry extra body fat. Cutting weight helps your power to weight ratio, but do not sacrifice the muscle that produces the jump.
Start jumping higher this month
Load your approach, build explosive hips, and chase your first dunk with the right training tool.
Tags: Basketball, Dunking, Vertical Jump, Ja Morant, Explosive Power, Jump Training
