Throwing down a dunk is one of the most exciting plays in basketball. The rim shakes, the crowd erupts, and the player feels unstoppable. But when you’re 5’6 or 5’7, the question becomes more serious and more personal:
Is it actually possible for someone my height to dunk?
The short and honest answer is YES a 5’6 or 5’7 athlete can dunk.
But it requires above-average athleticism, smart jump technique, and a well structured training plan.
In this complete guide, you’ll learn exactly how shorter athletes can dunk, what vertical you need, how to train for it, what mistakes to avoid, and real-world examples proving it’s possible.
What is “Can a 5 ‘6 Person Dunk?
Can a person who is 5 feet 6 inches or 5 feet 7 inches tall jump high enough to dunk a basketball on a 10 foot hoop?
To dunk, a player must:
- Touch the rim at minimum
- Reach 6 to 8 inches above the rim to control the ball
For a 5’6 to 5’7 athlete, this usually requires:
- Standing reach: 86 to 88 inches
- Vertical jump needed: 38 to42 inches
So yes, it’s possible but the vertical requirement is significantly higher than for taller athletes.
This makes it a challenging but achievable goal for dedicated players.
How It Works
The ability to dunk is determined by three measurable factors:
1. Standing Reach
This is how high you can reach while standing flat footed.
A typical standing reach is:
- 5’6 athlete: ~86 inches
- 5’7 athlete: ~88 inches
2. Required Dunk Reach
To dunk comfortably, your hand must rise to between 126 to 128 inches.
3. Vertical Jump Calculation
Vertical Needed = Dunk Reach to Standing Reach
Example for a 5’6 player:
126 in – 86 in = 40 to inch vertical required
This is high, but many athletes have achieved it.
Benefits of Understanding Your Dunk Requirements
Knowing your exact vertical target gives you several advantages:
1. Realistic Goal Setting
Instead of wishing you could dunk, you know exactly how far away you are.
2. Smarter Training
You train with purpose, targeting muscles and mechanics that directly improve jump height.
3. Faster Results
Measuring your reach, jump, and progress helps avoid wasted effort.
4. Confidence Boost
Every inch of progress feels meaningful when you know the final target.
5. Injury Prevention
A structured plan reduces overtraining and bad habits.
Step by Step Guide: How a 5’6 to 5’7 Athlete Can Dunk
Here is a practical, proven system.
Step 1: Measure Your Standing Reach
Stand against a wall, reach up, and mark the highest point.
Step 2: Measure Your Current Vertical
Use any of these:
- Chalk jump test
- Vertec device
- Phone slow-motion
- Vertical jump mat
Record your number.
Step 3: Calculate How Many Inches You Need
Vertical Needed = 126 inches standing reach.
Example:
Standing reach = 87 inches
Needed = 39 inches
If your current vertical is 28 inches, you need +11 inches.
Step 4: Build a Strength Base
For 4 to 6 weeks, train:
- Squats
- Deadlifts
- Lunges
- Glute bridges
Hamstring curls
This prepares your body for explosive work.
Step 5: Add Plyometrics
These exercises directly increase jumping power:
- Box jumps
- Depth jumps
- Bounding
- Power skips
- Single leg hops
Step 6: Perfect Your Technique
Technique alone can increase your vertical by 3 to 4 inches.
Focus on:
- Arm swing
- Penultimate step
- Foot angle
- Body lean
- Takeoff speed
Step 7: Work on Body Composition
Dropping even 5 lbs of non functional weight can increase your vertical by 1 to 2 inches.
Step 8: Practice With a Smaller Ball
Start with:
- Tennis ball
- Mini ball
- Size 5 ball
- Size 7 ball
This helps you learn timing and control.
Step 9: Track Progress Weekly
Record:
- Vertical number
- Jump video
- Approach technique
- Strength numbers
Small improvements compound.
Charts, Tables & Data
Table 1: Vertical Jump Requirements for 5’6 and 5’7 Athletes
| Height | Avg Standing Reach | Dunk Reach Needed | Vertical Required |
| 5’6 | 86 in | 126 in | 40 in |
| 5’7 | 88 in | 126 in | 38 in |
Table 2: Expected Timeline for Dunk Progress
| Starting Vertical | Inches Needed | Estimated Time |
| 20 inches | 18 to 20 inches | 10 to 14 months |
| 24 inches | 14 to 16 inches | 7 to 10 months |
| 28 inches | 10 to 12 inches | 4 to 6 months |
| 30 inches | 8 to 9 inches | 3 to 5 months |
| 32 inches | 5 to 7 inches | 2 to 3 months |
Comparison Chart: Dunking Difficulty by Height
| Athlete Height | Standing Reach | Vertical Needed | Difficulty Level |
| 5’6 | Low | Very High | Hard |
| 5’7 | Medium Low | High | Hard |
| 5’10 | Medium | Moderate | Moderate |
| 6’2 | High | Low | Easy |
Scenario Example: 5’7 Athlete Reaching Dunk Level
Athlete Profile
- Height: 5’7
- Standing reach: 88 inches
- Current vertical: 28 inches
- Vertical required: 38 inches
- Needed: +10 inches
Training Path
Weeks 1 to 4: Strength Foundation
- Squats, deadlifts, lunges
- Gain +2 inches
Weeks 5 to 8: Plyometrics Phase
- Depth jumps
- Tuck jumps
- Broad jumps
- Gain +3 inches
Weeks 9 to 12: Jump Technique Work
- Approach foot mechanics
- Arm swing drills
- Video breakdown
- Gain +2 inches
Weeks 13 to 16: Maximum Explosive Phase
- Sprint + jump training
- Box drop jumps
- Gain +3 inches
Total Gain: +10 inches
Result: Athlete reaches a 38 inch vertical and dunks with a one-hand running approach.
This is realistic for a motivated intermediate athlete.
Common Mistakes Shorter Athletes Make
Short athletes must avoid these major errors:
1. Overtraining
Jumping too often reduces explosiveness.
2. Only Doing Weightlifting
Lifting without plyometrics slows your progress.
3. Ignoring Approach Technique
The penultimate step is responsible for 20 to 30% of jump height.
4. Poor Ankle & Hip Mobility
Stiffness kills vertical power.
5. Not Practicing with a Ball
Many athletes can touch the rim but still struggle to control the ball.
6. Neglecting Recovery
Explosive muscles need downtime to grow stronger.
Expert Tips for 5’6 to 5’7 Athletes
These specific tips will maximize your jump potential:
1. Use an Aggressive Arm Swing
Add 2 to 4 inches immediately.
2. Strengthen Your Posterior Chain
Focus on:
- Glutes
- Hamstrings
- Lower back
These produce the majority of vertical power.
3. Land Soft
Good landing mechanics reduce injury risk and improve consistency.
4. Train Barefoot Sometimes
Strengthens foot muscles and improves takeoff stability.
5. Use Contrast Training
Example:
- Heavy squat
- Immediately do box jumps
This trains the nervous system for explosion.
6. Mix Single Leg and Two Leg Jumps
Some shorter athletes succeed better off one foot.
7. Film Your Jumps Weekly
You’ll spot errors you can’t feel during your jumps.
8. Improve Core Strength
A strong core keeps your body aligned during takeoff.
FAQs
1. Can a 5’6 person really dunk?
Yes, many athletes have done it. You usually need around a 40 inch vertical.
2. Is height the biggest factor?
No. Standing reach and vertical leap matter more.
3. Can a beginner jump 40 inches?
Not instantly, but with proper training, many reach 35 to 40 inches.
4. Do shorter players need better technique?
Yes. Timing and mechanics are more important when you’re not naturally tall.
5. How long will it take for a 5’6 athlete to dunk?
Most take 4 to 12 months, depending on starting vertically.
6. Is two foot or one foot jumping better for short players?
One-foot jumping is common, but both should be trained.
7. Does losing weight improve vertical jump?
Yes. Losing 5to 10 lbs of fat can add 1to 2 inches.
8. Are plyometrics necessary?
Absolutely they build the fast twitch power needed for dunking.
9. Should I train vertically every day?
No. 2 4 focused sessions per week is ideal.
10. Do NBA players have 40 inch verticals?
Some do, but many dunk due to their height and reach rather than extreme vertical jumps.
Conclusion
So, can a 5’6 or 5’7 person dunk?
Yes thousands of athletes have proved it with the right combination of vertical jump training, technique improvement, body control, and consistent practice.
While shorter athletes face a higher vertical requirement it’s absolutely achievable with smart training and dedication.
Dunking at this height isn’t just about genetics it’s about discipline, strategy, and believing in the long-term process.
If you measure your reach, calculate your needed vertical, train explosively, and track progress weekly, you can absolutely rise above the rim no matter your height.
Suggestions for another Blog
How to Measure Your Vertical Jump at Home
How Much Vertical Do You Need to Dunk?
Average Vertical Jump by Age, Gender & Sport
How Much Can You Improve Your Vertical in 30 Days?