BUILT
TO RISE.
One target: attack the rim. One foundation: a stronger, more athletic body. No gym membership required.
Your next move
FOUNDATIONChoose a workout
Aim for non-consecutive strength and jump days. Basketball games and hard team training count as leg load, so adjust as needed.
Always start with the warm-up. Land quietly with knees tracking over toes. Stop jumping if there is knee, heel or Achilles pain, or if landings become sloppy. Train with adult guidance when learning technique.
The 12-week route
3 PHASESLearn to land. Get strong.
Build technique, full-body strength and repeatable take-off skills. Week 4 is lighter.
More force. More control.
Gradually progress unilateral legs, upper-body volume and powerful jumps. Week 8 is lighter.
Get faster off the ground.
Maintain strength, prioritise crisp jump quality, and re-test in week 12.
Select training week
Example: Monday A · Wednesday B · Saturday C. If there's a hard basketball game, keep at least one easy day between that and the toughest jumping workout.
Know your numbers
TEST EVERY 4 WEEKSTest fresh, after warming up. Record the best of three safe attempts. For hoop touch, note what he actually touched. No need to guess a vertical leap.
Touching the 305 cm rim is a milestone, but dunking a full-size ball usually needs extra hand clearance above the rim, ball control and a strong approach. No fixed centimetre target fits everyone.
Fuel the build
RECOVER TO IMPROVEDon't diet for a dunk.
At 17, growth, basketball and training all need energy. Eat regular meals and add a substantial snack if hungry. Avoid chasing leanness or a scale target.
Build meals, not supplement stacks.
Include protein with breakfast, lunch and dinner: eggs, milk, yoghurt, chicken, fish, beans or tofu. Add carbohydrates such as bread, rice, oats, fruit or potatoes to fuel sessions.
Arrive fueled. Refill after.
Before: banana and yoghurt, or toast and milk. Afterwards: a proper meal or snack with carbohydrates and protein. Drink water; more is needed when it's hot or exercise is long.
Recovery is part of training.
Aim for 8–10 hours of sleep. After training, spend 5 minutes on easy calf, hip-flexor, quad and glute stretches for comfort, around 20–30 seconds each. Dynamic movement belongs before jumping.
- 2 minutes easy jogging or skipping without a rope
- 10 bodyweight squats and 10 hip hinges
- 10 alternating lunges and 10 calf raises
- 20 seconds each ankle rocks and leg swings
- 2 practice low jumps with quiet, balanced landings, building to 3 slightly higher jumps
- Quality over quantity. Stop explosive sets when height or landing quality drops.
- Allow around 48 hours between hard jump/leg sessions.
- Don't jump off roofs, benches or high boxes. No weighted jump challenges.
- Persistent knee, heel or Achilles pain needs assessment by a qualified clinician.
- Use controlled resistance and good technique; never test a one-rep maximum at home.