How I’ve Been Able to Dunk from Age 39 to 53 (and Beyond)

Most athletes expect their best days to be behind them after 30. For me, that hasn’t been the case. I’m Andy Nicholson — creator of the Vert Trainer — and my best dunks have actually come between the ages of 39 and 53, with my peak at age 44.

I had dunked a handful of times in my 20s, but I never thought I’d still be throwing it down in my 50s. The most common question I get is: How have you been able to keep dunking for so long?

The answer comes down to three key things that apply to anyone who wants to increase their vertical jump and learn how to dunk.

1. Max-Effort Jumps with a Target

The number one exercise for jumping higher is simple: max-effort jumps. But the real key is using a target so every jump is with max intent.

At first, my target was just the rim. Now I use the Vert Trainer — the same product I created because I wanted a tool that made vertical jump training fun, measurable, and portable. It allows me to test, track progress, and push for maximum effort on every rep.

If you want to increase your vertical, this is where you start. Nothing beats consistent max-effort jumps.

2. Getting Stronger in the Weight Room

The second piece of the puzzle has been strength training. My go-to lifts are:

• Squats (back and front)

• Trap bar deadlifts

• Power cleans

I use progressive overload, tracking every set and trying to beat what I did the week before. Strength gains will more likely transfer to vertical jump gains when you're doing max effort jumps. Creatine has also been a helpful supplement in this process.

3. Getting Leaner

The third key is body composition. At 39, I was about 20% body fat. At my best, I dropped to 12%. Fat don't fly!

My focus:

• Eating whole foods

• Hitting daily protein targets (1–1.2g per pound of body weight)

• Short max effort sprints to improve body composition and explosiveness

• On recovery days, incline treadmill walking for low-impact calorie burn that doesn't interfere with jump training

For anyone carrying extra weight, trimming down will make an immediate difference in your vertical.

Putting It All Together

So, if you want to know how to jump higher, the formula is simple:

• Do max-effort jumps with a target

• Get stronger

• Get leaner

Combine these three and you will jump higher — no matter your age.

The Vert Trainer has been central to my journey because it keeps me accountable, competitive, and motivated to keep improving. It’s helped me, and now athletes and coaches in over 30 countries, track progress and train smarter.

Final Thoughts

I never imagined I’d still be dunking in my 50s, but the right approach to vertical jump training has made it possible. Whether you’re chasing your first dunk or trying to keep your hops as you age, these three principles can transform your training.

👉 Ready to start? Check out the Vert Trainer — the most fun, portable, and effective tool for training, testing, and tracking your vertical jump.