@@cloudybeats18yeah I think my bounce has been getting higher that’s because I’ve been doing plyometrics at least 2 times a week tryna be consistent as possible and I’m also gonna start lifting again so yeah
Small tip: do dynamic stretching/warm up pre game or pre working out, do static stretch post game / workout. This will ensure that your body is warmed up enough to play sport or do plyos and helps with recovery after those sessions.
@@eliasmagus5086 Static Stretching makes your muscles relaxed more than helps it ready for games and it could even decrease your (potential) performance during those games or training. Dynamic stretch is better in this sense because not only it allows your body to warm up faster thanks to a little spike in heart rate but also the movement let your body knows that it's going to perform athletic movements. But if you static stretch explosively, meaning you sweat for it then it's fine, just not optimal. I learned it the hard way btw, tried a bunch of sessions and I realized that going for dynamic warm up pre game makes me more explosive in game while doing static stretching after the game lessened my muscle soreness.
Split squat. Nordic. Quarter squat. Sprints(sledded sprints for short distance). Plyometrics(depth jumps, hurdle jumps, bounds, pogo jumps, etc), Olympic lifts(power cleans, snatches, jerks, kb swings) hip thrust… these are just 7 things tho. RDL = honorable mention. Ofcourse all of these exercises should be done with maximum intensity, focus should be on power(forcextime). Aka-MOVE HEAVY WEIGHT FAST. Also, accessory movements like tibialis raises to help with force absorption and calve raises to help with reactivity and stiffness for your Achilles tendon is important. It’s also important to have a strong lower back and posterior chain so include things like back extensions. Add both stiff core training, such as planks and anti rotational movements, as well as mobile core training, such as side med ball throws. Stability training is also important, these can go along the lines of plyometrics and things like single leg rdl.
Deadlift as well medium heavy weight as many reps as you can till your vision starts tunneling 2 times your legs gone be water for a few days so take it easy with some long walking and stretching to stay limber then when you go to hoop you gone be surprised trust me
Bro thank you im a 12 year old kid and loooove athletic players like Kobe so much so i decided to do some of these and went from a 13 inch vert to a 21 inch vert in a month. You earned a new subscriber.
I have a big issue. Whenever I want to see how high I can jump with a running approach I always stutter. Is there a way I can be more comfortable when doing this? Also I'm a two foot jumper, right to left.
@@MrYoda2 if your ankle, knee or hip aren't stable through a movement like this, then they will 'usually' cave in towards the midline. Keeping the ankle-knee-hip stable through movements such as this, running or walking will help keep full body integrity(strength), and thus hopefully making you more athletic
Why do I feel like those tibialis raises would work more effectively if u were working up and down like hanging on a bar and moving the weight against gravity
Hey, I started this harsh journey to dunk with a really azz genetic in my blood line, and now it’s been 2 month and my knee hurts so much may you recommend us some more tips to get rid of this pain, and can you share us your journey if you have knee pain or some?
So, zero, lk this is quite some time since the video was posted, but rn i can touch rim and just need some extra tips i believe it is bc of my technique but do you have any tips to improve it?
Man I’m broken i swear. I’m above avg strength : weight on basically all these important lifts. Still can’t crack the code to get the extra 4-5” i need to dunk… (vertical somewhere around 24” rn)
@@Gamer-qv5rc basically what it seems like. Obviously there’s some room to be had on nordics and maybe tib raises. It’s just wild that my day 1 i could comfortably do basically all the “standards” which I assumed meant i should be in a pretty good place. Still having probs tho
I can squat 345 so I feel like if I dropped a few lbs and worked on flexibility/plyometrics I should be able to jump pretty well. I’m 5’9 what do you think the chances are I could dunk in my lifetime
In my opinion, extremely heigh, just lower your body fat, stay healthy, train plyometrics, learn jump technique, and most importantly, perform max approach jumps as much as possible without injuring yourself (Choose a dedicated jump day and stay consistent)
I can currently dunk off of one hand with a dribble but I’m not too good at getting a running start, only really good off of a dropstep really. Another problem I have is I keep dunking with the lead hand, if you’re a two feet jumper just looks kinda awkward. I’m not too athletic just got some strength going for me. Eventually I want to be able to dunk with both hands but I have no idea how to translate running momentum into vertical.
W zero I’m already doing plyo but ima try to add some of these to my workouts
Jesus loves you :
@@bennette.7033thanks man 🖤
@@bennette.7033In Jesus name Amen
Did you improve with these workout?
@@cloudybeats18yeah I think my bounce has been getting higher that’s because I’ve been doing plyometrics at least 2 times a week tryna be consistent as possible and I’m also gonna start lifting again so yeah
Man Bulgarian Splits Squats be crazy hard i swear 😭
It's cause you're doing it right bro keep it up ‼️‼️
Less weight more reps & keep a clean form. That should give you enough challenge to gain more muscle & vert
@@darensamdani5770 Thank you
@@Threndorey That's what I've been told, thanks bro.
As a bulgarian, I do confirm those are hard as shit, my legs be feeling like jelly after I do like 10 reps of these🥲
ALWAYS stretch like crazy. Especially your calves and quads. Easily gave me 2 inches extra.
Small tip: do dynamic stretching/warm up pre game or pre working out, do static stretch post game / workout. This will ensure that your body is warmed up enough to play sport or do plyos and helps with recovery after those sessions.
@@QuangNguyen-vf3nz what thedifference
@@eliasmagus5086 Static Stretching makes your muscles relaxed more than helps it ready for games and it could even decrease your (potential) performance during those games or training. Dynamic stretch is better in this sense because not only it allows your body to warm up faster thanks to a little spike in heart rate but also the movement let your body knows that it's going to perform athletic movements.
But if you static stretch explosively, meaning you sweat for it then it's fine, just not optimal. I learned it the hard way btw, tried a bunch of sessions and I realized that going for dynamic warm up pre game makes me more explosive in game while doing static stretching after the game lessened my muscle soreness.
Split squat. Nordic. Quarter squat. Sprints(sledded sprints for short distance). Plyometrics(depth jumps, hurdle jumps, bounds, pogo jumps, etc), Olympic lifts(power cleans, snatches, jerks, kb swings) hip thrust… these are just 7 things tho. RDL = honorable mention. Ofcourse all of these exercises should be done with maximum intensity, focus should be on power(forcextime). Aka-MOVE HEAVY WEIGHT FAST. Also, accessory movements like tibialis raises to help with force absorption and calve raises to help with reactivity and stiffness for your Achilles tendon is important. It’s also important to have a strong lower back and posterior chain so include things like back extensions. Add both stiff core training, such as planks and anti rotational movements, as well as mobile core training, such as side med ball throws. Stability training is also important, these can go along the lines of plyometrics and things like single leg rdl.
are you pro dunker? i've never seen detailed routine like this
Bro has a 10 inch vert💀
I feel like that tibia raise is helping my tendinitis in my knees.
How long have you been doing them for? I struggle with my tendinitis right now
I’ve been training my plyometrics to dunk man, I’m trying all this stuff, thanks bro💪🏾
Just make sure you do max jumps, otherwise ya wasting your time.
@@davidsenay2811 hey im 13 and 5’9 trying to increase my vert during off season, any tips?
@@jake12jamiefox78 fine a rim you can dunk on and warmup your body and do max attempts for ,20-30 minutes and than rest 1-3 days and do it again.
Love the Oreo freak 1’s. I got the same pair, now time to play like you
I've been hitting squats and Bulgarian splits and all they're doing is giving me some heavy tree trunks 😅
That ain't a bad thing bro. Lmao
Helped me so much
I came from doing a three sixty to a three sixty windmill on my small hoop
you made me find my top 3 or for favorite leg workouts
Finishing layup skills next video ?please
tibial raise 🙌 Tuff
Thx
Top vert exercise....
Genetics 🤾
Yessir another banger
I absolutely agree on the last one. I am not that tall (5,65 foot) and by just jumping I improved my vertical by about 3 Inches.
After how long?
@@LukaMcDoncici think it took me around 2 months or smt. Maybe I was also growing a lot so it also felt like jumping higher.
alright, thank you @@5murf234
Facts this is how I got my 40 inch vertical
Top demais ❤ parabéns
All this don't lead to the best advice: If you want to jump higher pratice it like you would do in anything if you wanted to get better at it
idk why i thought he was rapping in the beginning
God bless you
what goes up comes down lol
Deadlift as well medium heavy weight as many reps as you can till your vision starts tunneling 2 times your legs gone be water for a few days so take it easy with some long walking and stretching to stay limber then when you go to hoop you gone be surprised trust me
Step 1. be black
Step 2. refer to step 1
How to dunk:1)be black 2) weight 80kg 3)be 2m height
bro literally has the best genetics
i'm almost 13 and 5'6 and trying to dunk before i turn 15, any tips.
P.S I have a pretty good jump for a late 12 year old
is it just me or do yall hear the f1lthy producer tag when he dunks at first
How many times should i do these
this song is hard whats it called?
are the dame 7s good for hooping
Yo shout me out i love your videos and ive been watching your d1 journy you got it bro. I increased my vert two 2 feet 3 inches thanks man
How much should I do do the max intent jumps
How tall are you pls tell me
hey just a little disclaimer if your still growing dont do depth jumps it could stunt your growth
just get stronger fast fiber twitches and jump more is saying it simplifed
0:21
How tall are you my guy
What's your height? Bro
Yo lemme know what kinda reps we talking❤
How tall are you ?
Any hamstring workouts necessary?
Hamstrings are a big part of how high you can jump.
You look like bones hyland
You name make no sense 😭 it’s like Regular show.
Ain't no EXERCISES gonna make dunk lmfao
Hops are GENETICS
You either gotem or you don't
Stupid hops
How tall are you and how old are you?
Bro thank you im a 12 year old kid and loooove athletic players like Kobe so much so i decided to do some of these and went from a 13 inch vert to a 21 inch vert in a month. You earned a new subscriber.
Wow 👏🏾 keep it up young fella
I don't play ball or nothin but for some reason I want to jump high so thx for the vid 🤗
I just wanna dunk bro my unathletic ass is not coordinated enough to play basketball so I need something to flex 😂😂
@@sfsaviationso true I’m doing the same thing I have a channel and I’m
Practicing but I’m short
I have a big issue. Whenever I want to see how high I can jump with a running approach I always stutter. Is there a way I can be more comfortable when doing this? Also I'm a two foot jumper, right to left.
Look up how to fix jumping approach. You might be able to find some tips from pro dunkers like Connor Barth and Isaiah Rivera on UA-cam. Good luck!
Watch that knee coming in on the step ups, great work!
You should keep it from caving in? Why is that?
@@MrYoda2 if your ankle, knee or hip aren't stable through a movement like this, then they will 'usually' cave in towards the midline. Keeping the ankle-knee-hip stable through movements such as this, running or walking will help keep full body integrity(strength), and thus hopefully making you more athletic
@@rharmon38 so keep the knee outward on the downward trajectory?
@@MrYoda2 neutral
If heard the best way to increase your vertical is constant jump sessions, is there any truth to that?
very true
very true
He literally just said that…🫥
Just jump to increase your jump
@@theHarbingerOfDoom some game stat lvl up logic tbh but i like it :D
Single Leg death drop 3x8
Tibialis raise 3x12
Jump rope 2x3 mins
Squats 3x8
Patrick step up 2x14
Bulgarian split squats 3x8
Max intent jumps
Why do I feel like those tibialis raises would work more effectively if u were working up and down like hanging on a bar and moving the weight against gravity
Is jump rope actually that important? Im just wondering cause im thinking about trying stuff like that
almost any plyometric exercise will increase your bounce jump rope is just the most basic one, box jumps, split squats, etc will also help
Hey, I started this harsh journey to dunk with a really azz genetic in my blood line, and now it’s been 2 month and my knee hurts so much may you recommend us some more tips to get rid of this pain, and can you share us your journey if you have knee pain or some?
If you're doing too much reducing the volume might help you, it did for me, back when I was playing everyday my knees were begging me to stop
Stretch the hips💯 it relieves back pain and knee pain
Need one for blocking and rebounding... got nothing but ball hogging shooters nowadays😢
Thank you for not hiding the top 3 in a part 2 that’ll never come
You probably the hardest working hooper I seen on this app but I don’t hop so don’t crucify me 😭😂🙌🏾
How to get higher vert:
Step 1 : Be black
Note: im black btw
Do you had jumpersknes before Zero?
You’ve got crazy hops for someone named Zerobounce
So, zero, lk this is quite some time since the video was posted, but rn i can touch rim and just need some extra tips i believe it is bc of my technique but do you have any tips to improve it?
Real top G of basketball coaching
Do you have a program so I know how many sets/reps I should do of each of these workouts
What song in the back?
Do box jumps it works amazing
What workout for calves and Achilles,I do have to get big calves
Whats ur height ??
I need this, thanks for the advice
Alex do calf raises and box jumps
How many times should u do these a week
What are some vert work outs that i can do at home?
reps and sets, how many sec rest each set
Tib raise is not that important
Bro how many of each..
Man I’m broken i swear. I’m above avg strength : weight on basically all these important lifts. Still can’t crack the code to get the extra 4-5” i need to dunk… (vertical somewhere around 24” rn)
Have you plateaued ?
Are u fat?
@@Gamer-qv5rc basically what it seems like. Obviously there’s some room to be had on nordics and maybe tib raises.
It’s just wild that my day 1 i could comfortably do basically all the “standards” which I assumed meant i should be in a pretty good place. Still having probs tho
@@Khanfuzed1how tall r u
@@dejavu8632 6’
No Calf Raises?
ZeroBounce1 how tall are you
Like 5”7 5”8
@@BallKnower24 are you joking?
He's gotta be 6ft - 6'2
He probably like 5'11-6'1
I’m pretty sure he 6’1
rep
What about normal box jumps r they effective?
Of course they are, any jump will do the trick as long as you go max effort (like, really max effort, not just going through the motions)
@@theHarbingerOfDoom thanks
Careful with that pelvic tilt at the end of your squat my g. Doing that under load is gonna irritate your intervertebral discs
I can squat 345 so I feel like if I dropped a few lbs and worked on flexibility/plyometrics I should be able to jump pretty well. I’m 5’9 what do you think the chances are I could dunk in my lifetime
In my opinion, extremely heigh, just lower your body fat, stay healthy, train plyometrics, learn jump technique, and most importantly, perform max approach jumps as much as possible without injuring yourself (Choose a dedicated jump day and stay consistent)
@@Qertii you’re a very positive person, thank you for the insight
@@JoeyplaysgamesLoL Anytime brother, good luck
The one legged depth drop is insane
Single leg drop is scary feel like ima tear sumn
Do Bulgarian split squats with a 10 pounds stunt growth?
Idk probably not I mean, I hope not😂 I’ll search it up and come back
I searched it up and it said no exercise can apparently stunt your growth. She’s apparently she said if anything it makes you stronger. So Ig not😅
When are we gonna draft this dude
What plyos are most important
I can currently dunk off of one hand with a dribble but I’m not too good at getting a running start, only really good off of a dropstep really. Another problem I have is I keep dunking with the lead hand, if you’re a two feet jumper just looks kinda awkward. I’m not too athletic just got some strength going for me.
Eventually I want to be able to dunk with both hands but I have no idea how to translate running momentum into vertical.
tip for young athletes: stay away from the single leg depth drops, this is one of the few workouts that can damage growth
Ay not only do these make you jump higher but if you do track or football these can make you speedy ash too
That firsst clip was from the ymca in guessing, looks just like mine
Bro was getting sturdy on the jump rope😂
I can only imagine if i did this stuff growing up. I woulda been a freak of nature lol.
Yet people still want to argue that getting in the gym does nothing for athletics and sports... ok 😂
Getting sturdy helps your vert?
Thanks for the tips! These worked great on me and my brother.
The split squats go hard
The first one stunts your growth
thanks im now dunking at 5'5