I turned 12 a week ago. I am 5.7 and I dunked last week to elementary school hoop. I am 4th month in basketball, I did some plyometrics and improved my jump.
Solid video homie! I used to be a rim grazer and may have technically dunked a basketball once. But I salute you, doing so off one foot I feel is definitely harder than off two. But I'm trying to actually have a legitimate dunk and appreciate you sharing this insight from your own experiences! Keep on at it!
You need to post more I love how you portray yourself I’m 13 and I’m 5’9 and I’ve been doing a lot of research to get a high vert my vert right now is 10 inches
Hi, I am your average 5'9 14-year-old white kid with a 36-inch jump people keep telling me I am not going to be able to dunk I can barely touch the rim but seeing this video inspiring I am subscribed and looking forward to more videos. David
Bro, you make it looked so simple I'm starting tommorow this journey I have some decent standing vert (about 25 inch) and I am so close to dunking Hopefully this will help
Alr so when you do this, are these the only workouts I do or do I still keep doing other workouts, like an upper body lifts, and lower body stuff like that.
For lower body, I would stick to this workout for the two days each week. It’ll be a lot on your lower half and you don’t wanna overdo it, so two days a week for lower half in terms of lifting I think this is a good medium. Besides that, feel free to do other workouts for upper body etc!
What does the number after the dash mean in the exercises? For example the one here in 3x6-8. Is it the weight and if so what units is it in. I’ve never been to the gym before I am just unsure😅
@NickJones-e7h it’s repetitions. So roughly how many times you perform the exercise per set. For example, 3 sets, 6 to 8 times depending on your comfort level with a given weight. I hope this helps!
I'm 5.6 and a half with 34.5 vert went from 17 to 34.5 vert in a year 17.5 inches in a year 😂 Edit sorry I measured wrong 35 36 inch vert not 34.5 so 18 inches to my vert in a single year
@@crescentmellow5367 plyometrics 3 times a week and same exercises you do bodyweight do the same with weight and 4 or 5 times basketball do calf raises squats bulgarian split squats single leg jumps squat jumps high knee toe taps tuck jumps and do all the same stuff with weight 1 set 10 reps of all
The most important thing is just jumping multiple times a week especially if you don’t weigh much or don’t jump high (because not much force is going through your body’s tissues you can recover more). But also don’t increase jump volume too quickly
startin this tmrw, i’m 5’8 and can barely dunk with 1 hand (single foot or both feet) been lookin for something to help me yak on people in games, i’ll let yall know how it goes.
Starting tommorow because I already worked out today💀💀but anyways as of right now I’m about 6’2 195 lbs and got like a 27 inch vert. And we’ll see a month or two from now my progress
I would do this 2x per week. What I did was maybe the first day would be a Tuesday, then again Friday, then Tuesday the next week for example and repeat
Depending on the exercise, it's a recommendation for reps! So for example, maybe one week you do lunges with a certain weight and can only do 8, maybe the next week you're able to get 10-12, but once you hit that rep range and get comfortable with it, maybe you move up in weight again so that you're around that 8 reps again. Basically, it's just so that when you do an exercise you find a weight that is comfortable enough to make you stronger but not push yourself too hard and to progressively add weight as you get stronger 💪
alright ima try commiting to this cus im 6'5 and i can grab the rim and touch the top with my fingertips while using 2 hands *pause* but this should help me dunk soon im like very very very close just 1 inch more needed to dunk and your methods might help me start dunkin how i should be at my height might make me a better defender too be able to get them snatch blocks fr in context im 6'5 and my vertical is like 23 about and my wingspan is 6'8 last time i checked that was when i was like 6'2 or 6'3 so it could be 7'0 now all ik is im built like a nba player at 15 fr fr
@@ry_an. actually i can apparemntly i just dont know how im gettin my vertical up i can shoot though im like kevin durant 2.0 fr in my playing style i just havnt unlocked tha t potential yet
Nope! Any age and weight you're comfortable with! Make sure that you are doing within the set range for each exercise that feels good but isn't too difficult. You don't wanna be so sore that you can't move yk
How to dunk in 12 weeks: Step 1 - take 10 grand worth of PEDs a month like the Liver King. Step 2 - don't skip leg day. Do these two and you can dunk on your favorite WNBA player like Brittney Griner.
I am 6’0-6’1!!
I keep forgetting to add that into the videos 😂
Minimum 6'2
This is one of the best vert vids no unnecessary yapping. Great vid editing
Thank you!!
Nice move.. ball is life. Check out my vid trying to dunk at 65…🏀🏀
your editing is underrated bro and the way you structured this video is great to teach!
Thank you!!!
Summary:
Weeks 1-4
-Foundational Phase:
Squat 5×5
RDL 3×6-8
Lunges 3×8-12
Nordic Curls 3×8-12
Calf Raises 3×8-12
Tibiallis Raises 3×8-12
-Power Phase
Weeks 5-8
Box Jumps: Standing 4×4 & Two Step 4×4
Hang Cleans 4×4
Bulgarian Split Squats 4×6-8
RDL 3×6-8
Glute-Hamstring Raise 3×6-8
Explosive Calf Raises 3×12
-Speed Phase
Weeks 9-12
Warm up
Supset: Squat 4×4 -> Assisted Jump 4×4
Depth Jump 4×4
Power Cleans 5×3
Seated Pistol Squats 3×6-8
Nordic Curls 3×6-8
Kettlebell Swings 3×8-12
Everything 2×per Week
thank you
@@hello-on4kb you're welcome
Are warmups the workouts from the previous weeks?
This is one of the most quality and interesting video on UA-cam. No unnecessary filler clips and stuff and str8 to the point. ❤ from India 🇮🇳
Thank you so much!
need more youtubers like you fr
Appreciate it!
Man you deserve more subscribers keep up the work!
Thank you!!
Ture
you’re gonna go far, you found your calling on youtube. excited to watch you grow man.
Wow thank you so much! I believe the same, I'm glad to have your support for the journey ❤
@@johnnyperkins_just wondering how often did you attempt dunks?
I turned 12 a week ago. I am 5.7 and I dunked last week to elementary school hoop. I am 4th month in basketball, I did some plyometrics and improved my jump.
cap
@@slimticketthe said on a middle school hoop get off his dick
nice. keep going!
@@memintimebillionviewssecondsag thanks!
Cap
Solid video homie! I used to be a rim grazer and may have technically dunked a basketball once. But I salute you, doing so off one foot I feel is definitely harder than off two. But I'm trying to actually have a legitimate dunk and appreciate you sharing this insight from your own experiences! Keep on at it!
Thank you bro!!
Your UA-cam channel is definitely gonna blow up Btw TYSM For teaching me some stuff I'm gonna try it out :)
Thank you! I hope so, and good luck to you on your journey!
Straight from the 90s..
Gonna give this a go. Videos are bangers so far!!
Did it work?
Thank you so much bro I’m genuinely so happy that someone dropped a free workout plan for dunking😭
Yessir!
nice vid! watching you all the way from France
Thank you! That’s so cool!
You need to post more I love how you portray yourself I’m 13 and I’m 5’9 and I’ve been doing a lot of research to get a high vert my vert right now is 10 inches
Thank you!! I plan on it, trying to take time to make the best quality vids possible. Good luck!
@@johnnyperkins_ thank you deep down
I’m 13 4’11 and have 25 inch vertical
I could dunk if I was ur hight
GOD DAMN THIS IS NICELY edited. you earned yourself a subscriber. I was the 578th
Aye thank you so much!
Hi, I am your average 5'9 14-year-old white kid with a 36-inch jump people keep telling me I am not going to be able to dunk I can barely touch the rim but seeing this video inspiring I am subscribed and looking forward to more videos. David
Good luck David!!
This video is edited really well⚜️
thank you!!
bro is going places if he continues posting
For you Chris I will keep it up
THANK YOU SO MUCH! THIS VIDEO REALLY HELP TO INCREASE MY VERT. HOPE I CAN DUNK SOON! GBU 😁🙏
Yessir! Thanks for supporting!
Do you think this program would be good for all jumping goals. Or just dunking.
I want to do triple jump but I am struggling to find a program
I would say all around it helps with vertical jump. I've heard that track teams have used similar programs too
ok, i might change it to add broad jumps or something like that
Great video man, I like the way you explain things
thank you!!
Bro, you make it looked so simple
I'm starting tommorow this journey
I have some decent standing vert (about 25 inch) and I am so close to dunking
Hopefully this will help
Go for it! I hope you see results!! You may not right away but try to focus on the end 😄
Alr so when you do this, are these the only workouts I do or do I still keep doing other workouts, like an upper body lifts, and lower body stuff like that.
For lower body, I would stick to this workout for the two days each week. It’ll be a lot on your lower half and you don’t wanna overdo it, so two days a week for lower half in terms of lifting I think this is a good medium. Besides that, feel free to do other workouts for upper body etc!
this chanel is so well made keep it up
thank you!!
Underrated channel
were all those dunks on 10 feet hoops ngl make a series
Why am I watching this? I can dunk lol... W video btw
Goat thanknyou
This is really well produced
Appreciate it!
Precision and Magnitude OH YEAAAAA
YEAAAAA
This is actually so cool
Where'd you get your hoodie? (Blue Nike one)
Nice video btw!!
Thank you!! It’s actually from Primark, got it a few years back 👀
@@johnnyperkins_ Thanks for he response! 👍
What does the number after the dash mean in the exercises? For example the one here in 3x6-8. Is it the weight and if so what units is it in. I’ve never been to the gym before I am just unsure😅
@NickJones-e7h it’s repetitions. So roughly how many times you perform the exercise per set. For example, 3 sets, 6 to 8 times depending on your comfort level with a given weight. I hope this helps!
0:57 no offense bro but that rim is like 7 ft tall
Those geese were hella impressed
🤣🤣
Great video!
what percent of your max did u use on the speed phase?
Don't forget to stretch before and after every workout. You could get injured if you don't.
Awesome video I’m gonna make a video like this soon 👏🏿
Thanks! Go for it!
Week 1 and 2 exercises are great
I'm 5.6 and a half with 34.5 vert went from 17 to 34.5 vert in a year 17.5 inches in a year 😂
Edit sorry I measured wrong 35 36 inch vert not 34.5 so 18 inches to my vert in a single year
My Goodness
brooooo tell me how plss
@@crescentmellow5367 plyometrics 3 times a week and same exercises you do bodyweight do the same with weight and 4 or 5 times basketball do calf raises squats bulgarian split squats single leg jumps squat jumps high knee toe taps tuck jumps and do all the same stuff with weight 1 set 10 reps of all
That’s nearly as high as wembyamas
@@tyty3150 as high as what my max reach is almost the same height as wemby
Trying to dunk 5”10.5 at 14 and already 8 rep maxed out the leg press machine(390 lbs) and can touch rim
Amazing video!! Did you use any professional camera for the outdoor footage? Or was it just color grading
Thank you!! I use a LUMIX G7 (great entry level camera in my opinion) primarily and my iPhone 13, but I alter the colors in editing as well 😄
I would reccomend listening to Isaia Rivera because he is a really good jumper and dunker
Very helpful video! May I ask how tall your are and what your vertical is?
Thank you! I hope you can gain something from it! I am 6’0-6’1 without shoes and I have around a 31-33 inch vertical, I’m assuming
W vid🫡💯 defs subscribing. Btw how can I learn to edit like this 🙏🏾.
Thank you! Should I drop a video…?
@@johnnyperkins_1000%
The most important thing is just jumping multiple times a week especially if you don’t weigh much or don’t jump high (because not much force is going through your body’s tissues you can recover more). But also don’t increase jump volume too quickly
startin this tmrw, i’m 5’8 and can barely dunk with 1 hand (single foot or both feet) been lookin for something to help me yak on people in games, i’ll let yall know how it goes.
@@golfin24759 good luck!! 💪
Yo nice vid bro. How did you learn how to edit like that bro?
Thank you! Should I drop a tutorial…?
@@johnnyperkins_ofc bro. That type of editing can give a small UA-cam channel easy subs bro.
I'm gonna try this out and make an update video! see yall in about 12 weeks
Let's go good luck!
you can dunk bro its just mental now
I’d like to believe that! I actually threw one down legit after reading this 😂
dope edit bro
W vid
W comment
I’ve got a question? How is the schedule of these workouts ? Is it one per day all the way down ?
Starting tommorow because I already worked out today💀💀but anyways as of right now I’m about 6’2 195 lbs and got like a 27 inch vert. And we’ll see a month or two from now my progress
Good luck!! You got this!
How many days per week do you do this? Do you take rest days?
My coach said i would not get good results if i did this evert day
u wont, u need to rest 3 days a week
I would do this 2x per week. What I did was maybe the first day would be a Tuesday, then again Friday, then Tuesday the next week for example and repeat
I have been working on my vert for a while so this helps a lot
I’m 6’3” with only a 20in vert so I gotta work to dunk (I can touch rim )
bro im 13 years old at 5'10 ima try this and get back to you in 3 months!
Good luck to you!!
How has it been bro
750th sub
GOATTTT
what does this number after "-" mean(right next to reps and sets of a given exercise)?
Depending on the exercise, it's a recommendation for reps! So for example, maybe one week you do lunges with a certain weight and can only do 8, maybe the next week you're able to get 10-12, but once you hit that rep range and get comfortable with it, maybe you move up in weight again so that you're around that 8 reps again. Basically, it's just so that when you do an exercise you find a weight that is comfortable enough to make you stronger but not push yourself too hard and to progressively add weight as you get stronger 💪
Thank's great vid
thanks for the video i will try it out but what should i do after week 12 ?
I would try it again! See what can happen. Instead of doing the weight you did in the beginning at that point maybe increase the weight or reps!
@@johnnyperkins_ thanks bro
Starting in two days I will begin my 12 Week Journey, please remind me by liking this comment, there will soon be an update.
LETS GO BABY!
@@johnnyperkins_ Update: I got my first dunk yesterday.
this quality with 1400 subs is crazy
Appreciate you bro ❤️
assuming your meant to do it 2-3 times a week?
Correct! 2 times is ideal and if you can I would recommend having a day to practice jumping / plyometrics
W vid im easy subbing
This video is pretty vibey lol
@@JiJiYawa i hope you enjoyed the vibes 😎
If you can already dunk if u do this will you be able to dunk better🤔
Yes 100%
When i try dunk with the ball, i drop it and touch the rim with the tips of my finger, without the ball i can normally pull the rim
alright ima try commiting to this cus im 6'5 and i can grab the rim and touch the top with my fingertips while using 2 hands *pause* but this should help me dunk soon im like very very very close just 1 inch more needed to dunk and your methods might help me start dunkin how i should be at my height might make me a better defender too be able to get them snatch blocks fr in context im 6'5 and my vertical is like 23 about and my wingspan is 6'8 last time i checked that was when i was like 6'2 or 6'3 so it could be 7'0 now all ik is im built like a nba player at 15 fr fr
How you 6’5 and can’t dunk bro
Actually my friend is 6’5 and can’t dunk either
@@ry_an. actually i can apparemntly i just dont know how im gettin my vertical up i can shoot though im like kevin durant 2.0 fr in my playing style i just havnt unlocked tha t potential yet
i know i'm late but do you need a specific weight or like age to do this or not?
Nope! Any age and weight you're comfortable with! Make sure that you are doing within the set range for each exercise that feels good but isn't too difficult. You don't wanna be so sore that you can't move yk
love the video but no isometrics?
y the hell dint my youtube algorithm suggest this video b4
Are these the only workouts you did or where there more?
Just these!
What if Im 3 foot 2
That may complicate things 😂
How long would you say it would take me at 5'7 with a mediocre to bad vertical?
after completion of 12 weeks do i alternate between phases or stick to phase 2?
what does the « -8 » mean? 🧐 great vid ❤
bro, im 6'3 i can touch the rim do u think that i can dunk in 12 weeks doing those exe?
After all these weeks what do I do after that
You can’t forget to jump you can’t build the ability to jump without jumping you have to jump regularly
How high is your vertical reach?
About 7’7”
how high were the rims in this video?
4day a week?
@@mgl7909 only 2 days each week!
Start it Today
@@alexaight43 do it 🫣
Is it me or the rim short af?
@@MikeRich-jd9fx oh yea, the rim at the park I’m demonstrating on is like 8 feet 😂
Me turning 14 and still 4'10.
"God can't give us peace and happiness apart from Himself because there is no such thing." - C.S. Lewis
856
How to dunk in 12 weeks: Step 1 - take 10 grand worth of PEDs a month like the Liver King. Step 2 - don't skip leg day. Do these two and you can dunk on your favorite WNBA player like Brittney Griner.
easy, lower the rim
Really?
2wavy back @ shady grove