How to Jump Higher and Dunk Like Zach LaVine
If you want to dunk like Zach LaVine, the fastest path is simple: raise your vertical jump by training explosive power, not by jumping more often. Most players need a running vertical of roughly 35 inches to throw down a clean two-hand dunk, and you build that number with heavy plyometrics, resisted jumps, and real recovery between sessions. Below is the exact approach we give our athletes, the drills that actually move the needle, and the trainer that loads every rep so your hops climb faster.
How high do you need to jump to dunk?
The rim sits 10 feet high, which is 120 inches. To control the ball over the rim you want your hand to reach about 6 inches above it, so your fingertips need to touch roughly 126 inches at the top of your jump. Subtract your standing reach from 126 and you have the vertical jump you need. A player with an 8-foot (96 inch) standing reach needs about a 30 inch vertical to dunk a basketball. A shorter player with a 7-foot-6 (90 inch) reach needs closer to 36 inches. Measure your standing reach first, do the math, and you have a real goal instead of a guess. One more thing to decide early: whether you dunk off two feet or one. Two-foot jumps come from a gather and a big load, while one-foot jumps use speed on the run. Most players have a stronger side, so test both, then pour your training into the one that gets you closest to the rim.
What makes Zach LaVine's vertical so explosive?
LaVine reportedly posted a vertical in the mid-40-inch range during pre-draft testing, which put him among the best leapers to enter the league. That number is part genetics, but the trainable part is what matters for you: he produces huge force in a fraction of a second and extends his ankles, knees, and hips together in one violent push. That is called triple extension, and it is the single biggest driver of a two-foot jump. The good news is you can train force production and rate of force development at any level. Here is roughly where different players land so you know what you are chasing.
| Player level | Typical two-foot vertical | Can usually dunk? |
|---|---|---|
| Casual player | 16 to 20 inches | Rarely |
| High school varsity | 22 to 28 inches | Taller players |
| College guard | 28 to 34 inches | Most |
| Pro athlete | 34 to 40 inches | Yes |
| Elite leaper (dunk-contest level) | 40 to 46 inches | With room to spare |
What is the best gear to train your vertical jump?
Bodyweight plyometrics build a base, but to keep adding inches you have to overload the jump. Resistance that runs from your shoulders to your heels pulls you back toward the floor on every rep, so your legs learn to drive harder through the exact range you use to dunk. That is why we put athletes on a progressive jump trainer instead of random band work. You load the squat jump, the approach, and the landing, then peel resistance off and feel the pop. It is the closest thing to a weight room for your hops that still lets you move at full speed.
Vertical Blitz Resistance Bands
A progressive shoulders-to-heels jump trainer that loads every squat jump and approach, so your legs build the explosive drive you need to dunk.
What drills help you dunk faster?
Run this block 2 to 3 times a week with at least a day of rest between sessions. Quality beats volume here. Every rep should be max effort, and if your jumps start dropping, you are done for the day.
Vertical jump questions coaches ask
How long does it take to add inches to your vertical?
Most athletes who train seriously add 3 to 6 inches over 8 to 12 weeks. Beginners often see the fastest early gains because their bodies are not used to explosive work yet.
Can resistance bands really help you jump higher?
Yes. Loading the jump through its full range forces your legs to produce more power, and that carries over to your free jump once the resistance comes off. It is overload training, just built for speed instead of a barbell.
How often should you train your vertical?
Two to three focused sessions a week is plenty. Explosive power needs recovery, so more is not better. Rest days are when the gains actually show up.
Do I need to be tall to dunk?
No. Plenty of guards under 6 feet dunk because they built a 35-plus inch vertical and a clean one-foot approach. Reach plus hops is what matters, not height alone.
Should I lift weights to jump higher?
Yes, strength is the foundation under your jump. Squats, trap-bar deadlifts, and calf work give you force to turn into height. Pair that base with the plyometric and resisted jumps above, and the two together add inches faster than either one alone.
Build the hops. Throw it down.
Load every jump and watch your vertical climb toward the rim.
Tags: basketball, vertical jump, how to dunk, Zach LaVine, jump higher, dunk training
