Jason Kelce Trained for 3 Months to Dunk a Basketball, Gets Advice From Catlin Clark
Former NFL star Jason Kelce spent three months chasing a goal that many athletes accomplish in their teens: dunking a basketball. The retired Philadelphia Eagles legend documented the journey on his New Heights podcast, revealing the intense training, setbacks, and determination that eventually led to him throwing down a successful dunk in front of a live audience.
Kelce, now 38 and two years removed from the NFL, admitted that dunking had been a lifelong dream. The challenge was far from easy. Along the way, he suffered a torn quad, cut his hand, and endured countless failed attempts before finally reaching the rim when it mattered most.
“I’ve wanted to dunk my whole life,” Kelce wrote on Instagram. “Finally decided to dedicate effort, practice, and energy towards jumping higher and documented the process.”
Inside Jason Kelce’s Dunk Training Program
Unlike the average person taking on a vertical jump challenge, Kelce had decades of elite athletic experience to lean on. Still, jumping high enough to dunk at 38 required a highly specialized approach focused on strength, explosiveness, and athleticism.
The former All-Pro center trained three days per week in the gym while also incorporating daily jump practice.
Key Exercises Kelce Used to Increase His Vertical Jump
1. Kaiser Power Squats
- Designed to build lower-body force production
- Focused on generating maximum power through the hips and legs
- Served as the foundation of his strength work
2. Medicine Ball Overhead Throws
- Trained full-body extension
- Reinforced explosive movement patterns used during jumping
- Developed coordination between upper and lower body
3. Rear-Foot Elevated Split Squats
- Improved single-leg strength
- Increased stability and balance
- Helped address asymmetries that can limit jumping performance
4. Single-Leg Plyometric Box Jumps
- Built explosive power
- Trained force production off one leg
- Mimicked athletic jumping mechanics
5. Michael Jordan-Inspired Plyometric Drills
- Focused specifically on vertical leap development
- Emphasized reactive strength and springiness
- Added a sport-specific component to the program
Caitlin Clark Helps Jason Kelce Improve his Ups
On the advice from WNBA megastar Caitlin Clark – Kelce started small, slowly building up to a regulation-sized NBA basketball with a:
- Tennis ball
- Field hockey ball
- Dodgeball
- Basketball
The progression allowed him to develop timing, coordination, and confidence at the rim while steadily increasing the challenge.
Even at the beginning of the process, Kelce showed impressive athleticism for a retired offensive lineman. But it still took months of dedicated work before he could successfully complete a regulation dunk.
A Former NFL Lineman Chasing a Childhood Dream
Kelce’s challenge resonated with fans because it wasn’t tied to football, championships, or records. It was simply about pursuing a goal he’d never accomplished despite spending his entire life as an elite athlete.
The six-time First-Team All-Pro retired following the 2023 NFL season after building a Hall of Fame-worthy career with the Philadelphia Eagles. Since retirement, he has remained active through media projects, fitness challenges, and his massively successful New Heights podcast alongside his brother, Travis Kelce.
For Kelce, the dunk wasn’t about proving he was still an athlete. It was about proving that personal goals don’t have expiration dates.
After three months of training, setbacks, and hundreds of attempts, he finally achieved the one thing he’d wanted to do since childhood: throw down a dunk.
Featured image via YouTube @jasonkelce
