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So starting from scratch today, reconstructing my jump. Just one step approaches, trying to make my step as long as possible and use more of my hips. Just doing miniball dunks and 2 hand rim grabs on 10. Hope to sort out my approach before getting back to dunking on 9'6 with an actual ball.

i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.

Ok, sounds good, and the most practical lol. I still wanna be more hip dominant due to my "bad" left knee though. Guess I just gotta keep foam rolling and stretching my quads, and keep doing deadlifts.

Do RDLs, where only the hips are moving back and forth (the movement of the hips lowers and raises the bar). That way you know you're doing them right. If you can raise or lower the bar without the hips going front or back, then you're pulling with your back, so you know you're doing a wrong movement. If the bar moves, the hips must move.

i wouldn't try to make your step as long as possible. i'd just focus on getting as high as possible and use that as your only cue. if a longer step gets you higher, then great. but maybe the longest step possible is less optimal than a slightly shorter one. mess around, the only rule is height.

Yea, I've now learned that it's not necessary to take a long a step as you can. I jump higher with a shorter pentultimate, but I feel it more in my quads. I guess that's okay as long as I keep working hard on my hamstrings and glutes. So my lower body workout now is deadlift 3x5, romanian deadlift 3x8-12, and then leg curls 3x8-12. Plenty of hamstring work to compensate for my overdeveloped quads.

I see, wonder what difference it makes for trying to jump as high as you can compared to jumping as far as you can.

Do RDLs, where only the hips are moving back and forth (the movement of the hips lowers and raises the bar). That way you know you're doing them right. If you can raise or lower the bar without the hips going front or back, then you're pulling with your back, so you know you're doing a wrong movement. If the bar moves, the hips must move.

What do you think about single leg RDL's?

Used them in the past. However, when you do them, the middle of the bar is displaced from the middle of the moving leg so to speak... and that is sometimes bad for your back. The bar sits in the middle of your body, whereas you're moving with either your left or right leg and sometimes that's problematic.

Don't you instead just center the bar over the leg you're working with?