Avoid any exercise where you are jumping with a significant amount of weight added to your body, its super bad for your joints, risks serious injury, bad for your spine, just don't do them. Two categories of exercise that you would use to accomplish dunking (but you should do more for the rest of your performance):
1. Weight lifting: Squats, lunges (oft laughed at), calf raises (every dude in the gym always has next on the calf raiser if the gym has one, its a stubborn muscle to build), as well as medicine ball exercises where the ball is thrown/released before descending usually at the apex of the jump or before it, and other exercises like deadlifts, for example, which absolutely build lower body strength but are difficult and it's preferred to only work as hard as you need to, but yeah there are other weighted exercises I didn't mention but would easily apply.
The glutes are the most powerful muscles that go unmentioned, pretty much anything hits the thighs and the calfs are really best "enhanced" with the 2nd kind of exercise because of their explosive function rather than just weight bearing.
2. Exercises of motion (actually doing the thing): There are a lot of exercises to develop bounce, like I saw this one legged hop method where you basically try to pogo yourself over a set distance using one leg trying to get the most height/distance out of each hop, but that seems dangerous for the knee. Just practicing jumping by doing stand stills to a box or even sitting down like shown in the video are good, but you really have to go out there and just practice trying to dunk, you soon realize that it actually takes technique and timing to be able to harness enough energy to get there.
It's exhausting, but that's good conditioning and you should do it until you're out of breath, which doesn't take long if you're just straight up trying to dunk over and over. I see why adding weight to the jumping exercises is tempting, and that's what medicine balls are for, so you can throw them before you let them slam you to the ground and also build upper body strength and timing. Even if it's just a 25lb weight, that takes a significant toll on your joints when it comes to acceleration due to gravity, and if you treat it like you should treat any good exercise, you're repeating it over and over again and even upping the weight over time, so do it the right way.
Good exercise: take a medicine ball thats about the size of a basketball, go to a hoop, and jump as high as you can, reaching up with the medicine ball and tagging the backboard with it/throwing it at the apex of your jump. This makes it really easy to track your progress and get used to the height of the backboard/rim. Don't throw that shit too hard if you don't wanna seem like you're damaging equipment and get kicked out of the gym
gyus, for vertical jump – best exercise – jumps with bar (just like on your video) with 30%-40% on top of your max squat for 1 rep – jumps – from half -squat. 3 x times a week 6-7 sets of 10 reps. NO More heavy weight for legs cuz u u ll overtrain. For jump prom one leg – running uphill while dragging as much weight as you can find or sprinting by dragging. On the days you dont do weights – jumps from two legs on a stand/box as high as you can find for 10 sets of 10 reps. Pretty much – heavy day /light day/heavy/light…ect. the program is intense but was designed for Olympic high jump athletes. I saw World Record holder Stevka Kostadinova – 130 lbs lady doing half squat jumps with 405 lbs. I tried it for 4 months in high school when played baseball and am also 5'9. From guy who was just touching the hoop, I went to dunking from two legs with two arms ..at age 17
If you want to increase your jump more you can't stutter at the start and you have to run with your heels and leave the ground with your heels so you have more power
He gets a line cut in the front of his haircut so it looks like black man's hair smh..
there is nothing a man can do to justify that hair cut – as a matter of fact, dunking makes things worse))
It's crazy how I'm 6'4 and can't even dunk yet. I will definitely start doing these workouts when I got to the gym.
6:05
Avoid any exercise where you are jumping with a significant amount of weight added to your body, its super bad for your joints, risks serious injury, bad for your spine, just don't do them.
Two categories of exercise that you would use to accomplish dunking (but you should do more for the rest of your performance):
1. Weight lifting: Squats, lunges (oft laughed at), calf raises (every dude in the gym always has next on the calf raiser if the gym has one, its a stubborn muscle to build), as well as medicine ball exercises where the ball is thrown/released before descending usually at the apex of the jump or before it, and other exercises like deadlifts, for example, which absolutely build lower body strength but are difficult and it's preferred to only work as hard as you need to, but yeah there are other weighted exercises I didn't mention but would easily apply.
The glutes are the most powerful muscles that go unmentioned, pretty much anything hits the thighs and the calfs are really best "enhanced" with the 2nd kind of exercise because of their explosive function rather than just weight bearing.
2. Exercises of motion (actually doing the thing): There are a lot of exercises to develop bounce, like I saw this one legged hop method where you basically try to pogo yourself over a set distance using one leg trying to get the most height/distance out of each hop, but that seems dangerous for the knee.
Just practicing jumping by doing stand stills to a box or even sitting down like shown in the video are good, but you really have to go out there and just practice trying to dunk, you soon realize that it actually takes technique and timing to be able to harness enough energy to get there.
It's exhausting, but that's good conditioning and you should do it until you're out of breath, which doesn't take long if you're just straight up trying to dunk over and over.
I see why adding weight to the jumping exercises is tempting, and that's what medicine balls are for, so you can throw them before you let them slam you to the ground and also build upper body strength and timing. Even if it's just a 25lb weight, that takes a significant toll on your joints when it comes to acceleration due to gravity, and if you treat it like you should treat any good exercise, you're repeating it over and over again and even upping the weight over time, so do it the right way.
Good exercise: take a medicine ball thats about the size of a basketball, go to a hoop, and jump as high as you can, reaching up with the medicine ball and tagging the backboard with it/throwing it at the apex of your jump. This makes it really easy to track your progress and get used to the height of the backboard/rim.
Don't throw that shit too hard if you don't wanna seem like you're damaging equipment and get kicked out of the gym
this vid is getting copywrited
1:24 Thats what she said.
And in my recommendation is highest vertical jump is 50 inches
6:07 for those who want to see him dunk
gyus, for vertical jump – best exercise – jumps with bar (just like on your video) with 30%-40% on top of your max squat for 1 rep – jumps – from half -squat. 3 x times a week 6-7 sets of 10 reps. NO More heavy weight for legs cuz u u ll overtrain. For jump prom one leg – running uphill while dragging as much weight as you can find or sprinting by dragging. On the days you dont do weights – jumps from two legs on a stand/box as high as you can find for 10 sets of 10 reps. Pretty much – heavy day /light day/heavy/light…ect. the program is intense but was designed for Olympic high jump athletes. I saw World Record holder Stevka Kostadinova – 130 lbs lady doing half squat jumps with 405 lbs. I tried it for 4 months in high school when played baseball and am also 5'9. From guy who was just touching the hoop, I went to dunking from two legs with two arms ..at age 17
How many months was he on this program before he saw a noticeable difference in his vertical?
HE Keeps looking at his ass each time he does an exercise
Isnt this a old clip?looks like its from his old video
He used the same clips from years ago
Go to AthlenX and Learn some Real workouts…..
For anyone else that’s tried this…if doing the ‘good morning’ correctly, should you also feel a sensation in your quadriceps?
I’m 2’6 and I’ve been dunking since I was 6. I’ve progressed to level where I can 1080 windmill from the half court line, in-game.
The ol professor can’t even do the workout. Well that’s why he never succeeded
I am 5,5 and can dunk
Can you get more ups by farting on take-off?
If you want to increase your jump more you can't stutter at the start and you have to run with your heels and leave the ground with your heels so you have more power
4:54 showing dominance
He dunks at 6:00 rest is nonsense
How many sets for each exercise
What’s the workout though?
ITS AMazing to me how when white people put their mind to something there unstoppable
omg you are the basketball king now cause you have insane handless and you can dunk
Dunk in game
You're taller than Tom Holland.
Im 15 and im 5’11 and i can touch the rim without this workout im gonna try it
Man i remember watching your videos since the mixtape vol 6 And1 , big shout out to you !
How tall are you pls answer !!