The idea of being able to dunk a basketball for those who are 5-feet-4 would seem to be an impossibility. However, former NBA player Muggsy Bogues dunked a basketball in an NBA game even though he was 5-foot-3. For those who work at conditioning, building leg strength and learning how to jump explosively, dunking a basketball despite limited height is a possibility.
Step 1
Build strength in your legs by doing calf raises. Stand in the middle of the floor--you should not be able to touch any walls--and rise up on your toes and hold for a count of three. Return to the starting position. Do this 25 times, take a one-minute break and repeat the set.
Step 2
Put on jump soles and sprint. Jump soles attach to the front of your athletic shoes. They isolate the explosive jumping muscles in the calf. One of the best exercises to do is to sprint 20 yards followed by walking 10 yards. Do this four times, take a one-minute break and then repeat the set. Wearing jump soles are perhaps the key factor when it comes to increasing your vertical jump enough that you will be able to dunk despite height limitations.
Step 3
Practice your one-footed and two-footed leap. When going to the basket, there will be opportunities to go up of one foot and other chances to go up when jumping with two feet. When you are going from a standing start, you will almost certainly be going up off both feet, but when you are on the run your explosive jump will come off of one foot. In most cases, that jump will be with your left foot if you are coming in on the right side of the basket or the right foot if you are coming in off the left side.
Step 4
Build strength in your glutes, hamstrings and calf muscles with the leg press machines. Do the leg press and leg curls. This will help give you the explosive strength you need to get up in the air and dunk despite your height limitations. The leg press machine will build the glutes and calf muscles while you will build the glutes, hamstrings and calf muscles with the leg curl machines.
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