Warmup: 5 sets of 45 seconds wall sit Jogging or stretching Exercises: Max approach jumps 6 sets of 4 reps Squat jumps 4 sets of 6 reps Sprints 6 sets of 30 meters Drop jumps 5 sets of 4 reps Pogo jumps 4 sets of 12 reps
Thanks. I'm 6'1", 35 year old hooper. I've never dunked, but used to be able to get rim. I've dunked some tennis balls, but now I can't anywhere near the rim. I want to get my bounce back and my ultimate goal is dunking a basketball. I'll be doing this routine in combination with my other exercises (weights, jumprope, running, calisthenics). I'm more of a slow twitch guy so it's gonna be tough, but I'm determined.
using this my vertical increased tremendously over the summer i'm 13 and 5'6 and i used this over the summer and now i'm almost able to dunk at 13! before the summer i could barely touch the backboard so tysm
As a former volleyball player, at 5'6 I could hang on the rim but not dunk. Did it well into my 40's but stopped playing, even recreational. I did many of these exercises, except weights, but one thing which is super important for us short guys, is the form. The run, the stop, the arms and the position of your feet at take off. 1:48 yours is super good. I'm glad I found your channel and was inspired to play again, which means trying to get some lost inches off the ground which is hard, but not impossible at 55 y/o. Thank you and keep'em coming please!
Im 5’8” and I love you bro this has turned me into a monster in the gym I used to be a druggie punk but all this shit works and love you brother. The stair master backwards works perfectly with your workouts.
Vert Shock changed my game completely! I added a solid 10 inches to my vertical in just 4 weeks. You can find it here while it's still available: ua-cam.com/video/XSwHcXpwD0o/v-deo.html To anyone who wants to increase his vertical jump as well: - Focus on exercises that target the muscles used in jumping, such as squats, lunges, calf raises, and deadlifts. Incorporate both bodyweight exercises and weighted exercises to build strength. - Plyometric exercises help improve the power and explosiveness of your muscles. Include exercises like jump squats, box jumps, depth jumps, and bounding in your workout routine. - Work on your jumping technique to optimize your performance. Practice jumping with proper form, including using your arms to generate momentum and landing softly to reduce impact. See you guys when you reached your vertical jump goals!
Dude, love this. My brother is an HS player, and as a college coach he looks to me to make workouts/training plans for him once in a while. He has shown an interest in plyos recently, and this is one of the videos I sent to him to reference. Thanks for putting this together, great entry/med. level articulation, and training that works no matter how developed you are.
Heads up to anyone starting jump training. Jumping is one of the highest impact things you can do to your joints. You will experience knee pain quicker than you think. You have to ramp it up over time. And if you are me you will have to experience an injury and spend 6 months to fully heal before you learn that lesson. Patience is the most important part of vert training. You will see results, but it will take longer than you think. Focus on the isometrics and overall leg strength before doing a bunch of jumping movements and jumping on a basketball court especially.
I'm in my 40's and use to naturally jump out the gym but as I got older and fatter I just can't dunk anymore. I lost most of the weight but I also lost my bounce. I'll follow your routine, tag you in a video of me postering someone again!
1): Warmup 2): Stretch 3): Max approach jumps 6 sets of 4 reps 4): Squat jumps 4 sets of 6 reps 5): Sprints 6 sets of 30 meters *OR* One leg hops 4 sets of 10 reps 6): Drop jumps 5 sets of 4 reps 7): Pogo jumps 4 sets of 12 reps (I copied another comment for myself)
Im 12 and 5'6/5'7 and just started using this workout. It's working great so far. I'm gonna do this over the summer. My starting point is just below the backboard. I'll add updates to the comment over the summer.
Great video on the how & why ... I'm 61 and last dunked at age 47 so I am on the reprogramming journey to dunk again. My standing reach is 8'4" so I need about 28" vertical (to 10 feet 8 inches). Currently at 26" so always looking for new training techniques to gain 2 more inches. My max vertical was 34" in my mid 20s in 1987
This is fantastic, I’ve done plenty of research on the actual specifics of how to increase your vertical jump and these perfectly align with what I’ve found. In my personal experience I’ve found that the calves/Achilles tendons seem to be key to increasing bounce. I’ve also dealt with patellar tendonitis and it seems that isometrics are best for rehab/tendon strengthening. what’s your opinion about doing hypertrophy focused work as well, such as calf raises and leg extensions?
just on the patelar tendonitis. isometrics and heavy slow resistance training do both work wonders. if the pain ever got worse after a session you did too much and decrease the intensity the next time
This is a great workout! Thank you so much! I will probably never be able to dunk and I don't care. I can hit the basket with jump shots and layups. I've been doing jumping workouts for a while but I like this the best so far. I'm nowhere near dunking but I have a lot more fun playing basketball. I also play with martial arts particularly boxing and pendulum step. Pendulum step is very horizontal jumping, which I also do a lot of. I don't claim to be able to win a fight I just do it as exercise. One thing I recommend looking into not because you need it but because you can recommend it to your audience. You can even make your own video of it look up ballet foot strengthening pointe. Ballet foot strengthening gives you the tendon stiffness that you need. It's really amazing it has been integral to my jumping.
Warmup: 5 sets of 45 seconds wall sit jogging or stretching Exercise max approach jumps 6 sets of 4 reps Sprints 6 sets of 30 meters Drop jumps 5 sets of 4 reps Pogo jumps 4 sets of 12 reps
To anybody seeing this, I high recommend doing these workouts no more than 2-3 times a week. Speaking from personal experience, plyometric workouts are extremely taxing on the body and without proper recover you are increasing the chance of injury. Ending up getting a stress fracture in my leg from overloading my legs.
@@bravevalkyrie1999 You should modify your workout to make it a challenge so 2-3x a week is enough. Your body isn't going to adapt if you don't push it and give it a reason to improve. Don't ignore the important of rest because that's how I got injured by working out too often.
i got a question, so i started doing this plyo workout last week and my legs came out sore as hell.. Second week comes around, i recently just got done with the workout and i havent experienced any soreness at all. did i do something wrong? i gave my best during each exercise
As a CSCS since 2004, former college athlete (football and basketball), and someone who has obsessed about vertical jump since I was about 12 years old, I can say that these are some solid exercises. One thing however that a lot of people don't talk about when it comes to seeing increases in vertical jump is the need for some athletes to decrease body fat. This is often accomplished during the process of intensive plyometric and other strength training, but not always, and so it's important to address. The reason should be pretty common sense - excess weight + gravity = less ability to get off the ground! Most of the best leapers in the world (aside from genetic freaks like Zion) are lean machines
i'm 16 but only 5'8", since i am an asian, no one in my school has really dunked, and it's so hard for any one of us to score over my friend who is around 6'0". being able to dunk on him would make it very unexpected. thanks for sharing this routine!
I’m a 16yrs old hooper and they always make fun of me because I’m only 5’7 and they are saying that I am not be able to be a pro athelete, I will prove them wrong and start doing this workout right now. Thank you because I found you. I’ll be back here if I learned how to dunk and jump high, wait for me:)
Excellent vid! And I love the focus on your warmup with isometrics every day. 1 question about that that I would love to know: what intensity are you using for your iso leg extensions or wall sits? Can you describe it in terms of how much longer you could hold the iso position at the point where you stop? Like would you fail with another 15 seconds in the position? Or could you hold it for another 30, 45, etc. I'm mostly curious after learning about tendon rehab, where it is necessary to hold iso positions for 30-45s at a high intensity (>80%RM) to create a sufficient stimulus for tendon repair. That seems like it would be too much for a daily warmup, so I'd love to hear your protocol. Thanks again, I'm looking forward to watching more of your content. Cheers
I’m 6’2 at 13, and can’t dunk. A big problem. I can currently grab rim so we’re probably about halfway there in my journey to dunking. Need another 7-8 inches on my vertical to accomplish it. I’ll gonna come back to this video when I can dunk, cya then.
im 6.7 and 240 lbs(was dunking at school ) now im unathletic as f (cant dunk) workin out on jump half year(can grab rim almost) hope someday to dunk again(
I've got an 8 foot standing ready and I can touch rim pretty easily just from my 285lb squat strength. At this point it feels like malpractice to not get the power for a dunkable vert.
Scariest part about this for me is injuries. Having sustained a nasty ankle injury after coming down from a fall on someone else's foot, that memory is always in the back of my head when going up to jump. I'm 5'9 and can touch rim on good days, but can't dunk. I would love to have the ability to dunk and be able to train like this, but being up that high and coming down is a bit scary to me.
it's why people hang on the rim and look down. You can also be ready to fall forwards when you're coming down to try and transfer the weight from your ankles to the rest of your body. Or just wear ankle braces.
it depends on if the paint is crowded, but if it's not, you can try to roll from the ball of your foot to your heel and onto your butt & back while pushing backwards with your arms (when falling backwards). When falling forwards, which is going to happen most of the time, when you feel your ankle on another foot/leg, shift into your shoulder and try to kind of roll (like what parkour people do, but not the full motion). If it happens often, the best thing is to just get braces because they won't allow the ligament to bend too far and once you feel the push, you can fall normally. ofc only on indoor courts, outdoors you have to be a lot safer in general. @@janwaruploads9575
I’m 5’7 at 15, I’m still growing, my dad is 6’2, my mom 5’8 so I have a chance of being tall, that being said I still want to jump high like I won’t get taller
Everyone always says "do your ISOs" but I still feel lost on what ISOs to actually do. what sort of ISOs do you do other than the wall sits and stuff? also this video came in AMAZING timing cause i was just rewriting my workout plan and needed new plyo workouts
Isometrics help build muscle endurance and strength, while also primarily bulletproofing/strengthening your joints such as knees, ankles, hips combined with stretching. I recommend you watch KneesOverToesGuy
Im 5 foot 10, and thats not really short. But dunking still needs like a 40 inch vert. I can already barely touch a 10 foot rim, so I'll try plyos and if I remember I'll come back here to update you guys
![5'8" Dunker Workout Jump Higher At Home [NO EQUIPMENT]](http://i.ytimg.com/vi/lDrebo7qweY/mqdefault.jpg)
Warmup: 5 sets of 45 seconds wall sit
Jogging or stretching
Exercises:
Max approach jumps 6 sets of 4 reps
Squat jumps 4 sets of 6 reps
Sprints 6 sets of 30 meters
Drop jumps 5 sets of 4 reps
Pogo jumps 4 sets of 12 reps
thnx
Thx bro
luv u bro
Not all heroes wear capes
The goat
Thanks. I'm 6'1", 35 year old hooper. I've never dunked, but used to be able to get rim. I've dunked some tennis balls, but now I can't anywhere near the rim. I want to get my bounce back and my ultimate goal is dunking a basketball. I'll be doing this routine in combination with my other exercises (weights, jumprope, running, calisthenics). I'm more of a slow twitch guy so it's gonna be tough, but I'm determined.
how is it going
1st and foremost, DONT DOUBT YOURSELF. Theres many 30 and 40 year olds out there that are throwing down dunks and theyre under 6'2! Good luck
How did it go? You dunking yet?
@@NukeMedia no, but I'm touching rim again
I guess not then...
I’m currently 5’4”, I think it would be cool if people underestimated me for my height, then be blown away by my jump height.
People are only worried about themselves my man. Train hard though you can dunk!
fist bump bro, same here
5'7 same feelings too
@@foldedcandle im still growing, im not at my peak height
Im 5’5 and can dunk
using this my vertical increased tremendously over the summer i'm 13 and 5'6 and i used this over the summer and now i'm almost able to dunk at 13! before the summer i could barely touch the backboard so tysm
the best plyometric is DB squat jumps i recommend 30lb weights
what was your schedule like for workout and training?
schedule??
do this workout multiple times a day everyday
and i just have good genetics :)
@@iatepeppapig128
Im 12 and 5'6 so ima try this thanks for telling us your results
As a former volleyball player, at 5'6 I could hang on the rim but not dunk. Did it well into my 40's but stopped playing, even recreational. I did many of these exercises, except weights, but one thing which is super important for us short guys, is the form. The run, the stop, the arms and the position of your feet at take off.
1:48 yours is super good. I'm glad I found your channel and was inspired to play again, which means trying to get some lost inches off the ground which is hard, but not impossible at 55 y/o. Thank you and keep'em coming please!
I appreciate that a lot man!
Damn being 40 and still playing. You inspire me man keep playing
Im 5’8” and I love you bro this has turned me into a monster in the gym I used to be a druggie punk but all this shit works and love you brother. The stair master backwards works perfectly with your workouts.
Ayeeeee! I'm happy to help man. Keep working
how long did it take?
Vert Shock changed my game completely! I added a solid 10 inches to my vertical in just 4 weeks. You can find it here while it's still available: ua-cam.com/video/XSwHcXpwD0o/v-deo.html
To anyone who wants to increase his vertical jump as well:
- Focus on exercises that target the muscles used in jumping, such as squats, lunges, calf raises, and deadlifts. Incorporate both bodyweight exercises and weighted exercises to build strength.
- Plyometric exercises help improve the power and explosiveness of your muscles. Include exercises like jump squats, box jumps, depth jumps, and bounding in your workout routine.
- Work on your jumping technique to optimize your performance. Practice jumping with proper form, including using your arms to generate momentum and landing softly to reduce impact.
See you guys when you reached your vertical jump goals!
🎯 Key Takeaways for quick navigation:
00:00 🏋️ Introduction to Plyometric Workout
01:10 🚀 Max Approach Jumps
02:20 💥 Squat Jumps
03:03 🏃 Sprints
03:59 ⬇️ Drop Jumps
04:55 🦘 Pogo Jumps
05:23 🤔 Training Progress Expectations
Made with HARPA AI
Is that an app?
Can you put the reps and sets
Extension@@whoknows8223
This video isn’t long enough to need this.
I'm 6'2" and still can't dunk 😅 Hopefully this will help! Thanks for the video!
Any improvements so far?
Yo we need an update
update?
The 🐐 is back with another plyometric video 🙌💯❗️
Yessirrrrr
Man im 6'2" with like a 6" vert, its terrible 😭, definitely gonna do this bro, thank you so much!
Did it work I’m the Samr build😭
Man i was just searching a plyo workout without equippment .Glad I found u 🔥
ayeeee
Dude, love this. My brother is an HS player, and as a college coach he looks to me to make workouts/training plans for him once in a while. He has shown an interest in plyos recently, and this is one of the videos I sent to him to reference. Thanks for putting this together, great entry/med. level articulation, and training that works no matter how developed you are.
My main goal is dunking. Starting this Monday, gonna keep up the training. Definetely saving this video.
Have you dunked yet?
I'm 5'6 at 13 yrs old, I can see my vertical improve. I can touch the backboard in 1 week. Thank you.
I’m 24, 6’2, and can’t dunk rn. However long it takes me, I’m GONNA get my hops up
It doesn’t help that I’m bulking and at 240 lbs rn😂 strength going crazy, jumping… not so much
Going on a bulk definitely affects the vert negatively haha
Heads up to anyone starting jump training. Jumping is one of the highest impact things you can do to your joints. You will experience knee pain quicker than you think. You have to ramp it up over time. And if you are me you will have to experience an injury and spend 6 months to fully heal before you learn that lesson. Patience is the most important part of vert training. You will see results, but it will take longer than you think. Focus on the isometrics and overall leg strength before doing a bunch of jumping movements and jumping on a basketball court especially.
THIS IS ALL FACTS
I read this 8 months ago I think “it won’t happen to me right “. And now I get knee pain and go back to this comment 😅.
i’m 6’5 and in college .. you just gave me a game changer my boy
Seen any improvement?
@@tnawg I did. Until i got injured 🤕 now im set back imma do it again and make a video from it and tag him and you
@@ballwdir Alright, keep going strong brother! Thanks for the tag.
@@ballwdir damn hope u get well soon
don't be too hard on your body when you get back on court & keep up the grind bro 💪🏾
@@ballwdirDamn bro keep up the grind stay strong
Max Approach Jumps: 6x4
Squat Jumps: 4x6
Sprints: 6x30
Drop Jumps: 5x4
Pogo Jumps 4x12
finding out for the jump squat to go a quarter of the way has changed my life. thank you
Thanks for the very knowledgeable information definitely will be trying these exercises.
Im 6 foot and can't touch rim. Thats gonna change thanks to you bro
I'm in my 40's and use to naturally jump out the gym but as I got older and fatter I just can't dunk anymore. I lost most of the weight but I also lost my bounce. I'll follow your routine, tag you in a video of me postering someone again!
You used to be my fave character in Mortal Kombat, and to find out you're also a hooper mind=blown.
1): Warmup
2): Stretch
3): Max approach jumps 6 sets of 4 reps
4): Squat jumps 4 sets of 6 reps
5): Sprints 6 sets of 30 meters *OR* One leg hops 4 sets of 10 reps
6): Drop jumps 5 sets of 4 reps
7): Pogo jumps 4 sets of 12 reps
(I copied another comment for myself)
Awesome stuff man keep it up you’ll get there
Im 12 and 5'6/5'7 and just started using this workout. It's working great so far. I'm gonna do this over the summer. My starting point is just below the backboard. I'll add updates to the comment over the summer.
Any progress?
I gained around 4 inches in 2 weeks, but unfortunately got sick
it really works, i can hang on the rim at 5'9, still got a long way to go
Thanks for this
Great video man. Respect the hard work, dedication and passion.
I’m 14, 5,7-5’8 with a 36 inch vertical. I play volleyball so I need to jump higher, also it would be cool to just dunk and see peoples reaction. 😂
36 is insane
How can u not dunk already with a 36 inch vertical, I’m 5’9 and only a 26 inch vertical and I can touch rim
@@tornadohd10arm span could be small tbf
@@tornadohd10you need a 33 inch to dunk
you could prob dunk rn ngl. depends on ur wingspan but im 5'9 with a 7'8 standing reach and 36 inch vert too and i can dunk with ease
Tysm, i started your older one like a month ago, i think i've increased my vertical by like, at least two inches
reason why i love this guy is because he was the first to start popularizing plyometrics
Great video on the how & why ... I'm 61 and last dunked at age 47 so I am on the reprogramming journey to dunk again. My standing reach is 8'4" so I need about 28" vertical (to 10 feet 8 inches). Currently at 26" so always looking for new training techniques to gain 2 more inches. My max vertical was 34" in my mid 20s in 1987
This is fantastic, I’ve done plenty of research on the actual specifics of how to increase your vertical jump and these perfectly align with what I’ve found. In my personal experience I’ve found that the calves/Achilles tendons seem to be key to increasing bounce. I’ve also dealt with patellar tendonitis and it seems that isometrics are best for rehab/tendon strengthening. what’s your opinion about doing hypertrophy focused work as well, such as calf raises and leg extensions?
just on the patelar tendonitis. isometrics and heavy slow resistance training do both work wonders. if the pain ever got worse after a session you did too much and decrease the intensity the next time
Love the Strawhat's wanted poster plus Aang in the Avatar state.
Real one
This is a great workout! Thank you so much!
I will probably never be able to dunk and I don't care. I can hit the basket with jump shots and layups.
I've been doing jumping workouts for a while but I like this the best so far. I'm nowhere near dunking but I have a lot more fun playing basketball.
I also play with martial arts particularly boxing and pendulum step. Pendulum step is very horizontal jumping, which I also do a lot of. I don't claim to be able to win a fight I just do it as exercise.
One thing I recommend looking into not because you need it but because you can recommend it to your audience. You can even make your own video of it look up ballet foot strengthening pointe.
Ballet foot strengthening gives you the tendon stiffness that you need. It's really amazing it has been integral to my jumping.
That sprint form at 3:17 is TEXTBOOK!!! Great form!
Wow this is a really good video. Thanks for taking the time to explain this in such detail
Warmup: 5 sets of 45 seconds wall sit jogging or stretching
Exercise max approach jumps 6 sets of 4 reps
Sprints 6 sets of 30 meters
Drop jumps 5 sets of 4 reps
Pogo jumps 4 sets of 12 reps
To anybody seeing this, I high recommend doing these workouts no more than 2-3 times a week. Speaking from personal experience, plyometric workouts are extremely taxing on the body and without proper recover you are increasing the chance of injury. Ending up getting a stress fracture in my leg from overloading my legs.
thanks for info god bless man
What if this is too easy? Can I do it every day then
@@bravevalkyrie1999 You should modify your workout to make it a challenge so 2-3x a week is enough. Your body isn't going to adapt if you don't push it and give it a reason to improve. Don't ignore the important of rest because that's how I got injured by working out too often.
i got a question, so i started doing this plyo workout last week and my legs came out sore as hell.. Second week comes around, i recently just got done with the workout and i havent experienced any soreness at all. did i do something wrong? i gave my best during each exercise
@@svnTsix true same thing happened to me
Gonna have to try these out. That’s bro!
As a CSCS since 2004, former college athlete (football and basketball), and someone who has obsessed about vertical jump since I was about 12 years old, I can say that these are some solid exercises. One thing however that a lot of people don't talk about when it comes to seeing increases in vertical jump is the need for some athletes to decrease body fat. This is often accomplished during the process of intensive plyometric and other strength training, but not always, and so it's important to address. The reason should be pretty common sense - excess weight + gravity = less ability to get off the ground! Most of the best leapers in the world (aside from genetic freaks like Zion) are lean machines
Yup, body fat is a huge issue with a lot athletes looking to increase their vertical
i'm 16 but only 5'8", since i am an asian, no one in my school has really dunked, and it's so hard for any one of us to score over my friend who is around 6'0". being able to dunk on him would make it very unexpected. thanks for sharing this routine!
good content mate. love the dedication
Warmup:idk
6x4 Max jump
6x4 quarter jump squats with no arm swing
5x30 secs of sprints
5x4 Drop jumps
4x12 Pogo jumps
You could do this too
Seated vertical jump 3x5
Split jump 3x8
Depth jump 3x5
Stair jump 3x8
I’m a 16yrs old hooper and they always make fun of me because I’m only 5’7 and they are saying that I am not be able to be a pro athelete, I will prove them wrong and start doing this workout right now. Thank you because I found you. I’ll be back here if I learned how to dunk and jump high, wait for me:)
Any update?
Excellent vid! And I love the focus on your warmup with isometrics every day. 1 question about that that I would love to know: what intensity are you using for your iso leg extensions or wall sits? Can you describe it in terms of how much longer you could hold the iso position at the point where you stop? Like would you fail with another 15 seconds in the position? Or could you hold it for another 30, 45, etc. I'm mostly curious after learning about tendon rehab, where it is necessary to hold iso positions for 30-45s at a high intensity (>80%RM) to create a sufficient stimulus for tendon repair. That seems like it would be too much for a daily warmup, so I'd love to hear your protocol. Thanks again, I'm looking forward to watching more of your content. Cheers
Awesome stuff dude. Thank you and keep up the great work!
Thank you for the planning!
finally a sensible advice dude , lol came across many a mth dunk video , which is nonsese
Last one has really helped me, this is great!
Great video man, just what I needed!
I’m 6’2 at 13, and can’t dunk. A big problem. I can currently grab rim so we’re probably about halfway there in my journey to dunking. Need another 7-8 inches on my vertical to accomplish it. I’ll gonna come back to this video when I can dunk, cya then.
Avatar posters were enough for me to subscribe and like but the workout plan is also fire!
These are good meat and potatoes movements for explosiveness good shit dude
im 6.7 and 240 lbs(was dunking at school ) now im unathletic as f (cant dunk) workin out on jump half year(can grab rim almost) hope someday to dunk again(
Bet, love that you straigt to it and no fluff and bs ads!
I stretch, play some basketball (solo), then now these workouts.
I’m 5”2-5”3 and I am already scraping backboard so I definitely have potential
Edit: went to the doctor I’m 5”4
Shiiiiit
you got more then potential ur a prodigy😭
Bro same😂😭
yo ur vert is insane.. 💪🏼💪🏼
im 6'3 i can barely touch the rim lol
Smart lad, thank you
30k i remember when you had 1 keep it up 🐐
Ayeee real one
Dude got the coolest wall
Nice vid!!!Are you going to make another video abt the strength workout ??Or something about the core?😁😁
3:49 tirarse
4:24 pogo talones
2:24 pogo squad
I've got an 8 foot standing ready and I can touch rim pretty easily just from my 285lb squat strength. At this point it feels like malpractice to not get the power for a dunkable vert.
Done day 1 today. I will follow this program 2x a week. 5'11 and can't touch the backboard. I will update ya'll next month.
good luck, I'll start Saturday.
I am 6’0 and still rim grazing, ima give this a try
nice video :) how long should the pause between sets be?
Awesome video bro
Amazing video
im 12 and im 5’4 but im gonna dunk one day!!!
same im 5,7 and 14 years old can i even dunk at this age?
Im 12 and touching backbaord almost rim i made a bet with my brother id dunk in 7th i got1 year to get up there
Love the video, how often would u recommend changing the routine so the muscles dont get used to it?
Scariest part about this for me is injuries. Having sustained a nasty ankle injury after coming down from a fall on someone else's foot, that memory is always in the back of my head when going up to jump. I'm 5'9 and can touch rim on good days, but can't dunk. I would love to have the ability to dunk and be able to train like this, but being up that high and coming down is a bit scary to me.
it's why people hang on the rim and look down. You can also be ready to fall forwards when you're coming down to try and transfer the weight from your ankles to the rest of your body. Or just wear ankle braces.
@@someones_herebrother can you elaborate on how to shift my weight from ankles to rest of my body when landing from a high jump
That's the exact same way how I got my ankle injured.i know what it feels like.
it depends on if the paint is crowded, but if it's not, you can try to roll from the ball of your foot to your heel and onto your butt & back while pushing backwards with your arms (when falling backwards).
When falling forwards, which is going to happen most of the time, when you feel your ankle on another foot/leg, shift into your shoulder and try to kind of roll (like what parkour people do, but not the full motion).
If it happens often, the best thing is to just get braces because they won't allow the ligament to bend too far and once you feel the push, you can fall normally. ofc only on indoor courts, outdoors you have to be a lot safer in general. @@janwaruploads9575
I’m 5’7 at 15, I’m still growing, my dad is 6’2, my mom 5’8 so I have a chance of being tall, that being said I still want to jump high like I won’t get taller
Ideal Weight to maintain for a 5'7"
Need that D luffy strech routine to get that gummo gummo bounce
I have one question tho, what's the optimal rest time between sets?
1:30
thats in minutes not a time stamp
6 mo in man I was hoping a year would do 😅❤
Everyone always says "do your ISOs" but I still feel lost on what ISOs to actually do. what sort of ISOs do you do other than the wall sits and stuff?
also this video came in AMAZING timing cause i was just rewriting my workout plan and needed new plyo workouts
The knee isos i do every day are leg extension isos 5 sets for 45 seconds on the leg extension machine
Isometrics help build muscle endurance and strength, while also primarily bulletproofing/strengthening your joints such as knees, ankles, hips combined with stretching. I recommend you watch KneesOverToesGuy
thanks for this, very useful. is it possible to do all this and then add some strength work at the end? hexbar deadlift or squats etc?
How long should you rest in between sets or do you at all?
14 secs
Im 5 foot 10, and thats not really short. But dunking still needs like a 40 inch vert. I can already barely touch a 10 foot rim, so I'll try plyos and if I remember I'll come back here to update you guys
Thank you 🙏 😊
ive been using your old plyo workout so its good to have an updated one are you also going to make an updated strength one ?
I'll work on one
Sick avatar poster bro. Cool video too 😂❤
That Avatar poster is 🔥🔥🔥
I finally have a reason to live
Hey, thanks for the plyo work out but I was also wondering where you got the headbands that you used in the video from. Thank you.
I'm 5'7 but I a 8th standard i can't get the rim so I ll try this exercises
Yo ur hair is amazing bro
Do you think these same plyo exercises are good for your vertical applied for volleyball aswell
Sure
Is there more exercises I can do at home without the sprints and the running at the rim one?
0:03 mann i dont see any difference bro is flying in both of them💀💀
(sarcasm)**
**there was a lot of improvement proud of u bro
Thank u for such a comprehensive guide on Plyometrics training. However im wondering what's the difference between this video and ur previous one?
Bodyweight only!
Nice, I wish to have insane vert. Btw, are the sets are for each leg or for both?
Thanks a lot bro i really wanna go back to school when I can dunk for the games buh ma fingers can just touch the hoop so am gonna work on it
Where’s your progress now? I’m 6’3 wondering how you did so far
If I do wall sits, won't that just tire my legs, meaning, I cant do my max jumps after?
Gonna try this out
Gonna update in 1 month
hows it going??
how are you dude