cardio: walking 30min foot strenght: calf raises 3x15 lower body streght: squats 3x10 lunges 3x10 single leg box squats 3x10 jumping drills: tuck jumps 3x10 squars jumps 3x10 kneeling tuck jumps 3x10 depth jump 3x10 jumping lunges 3x10 box jump 3x10 180 jumps 3x10 lateral bounds jump 3x10 broad jumps 3x10 kneeling jumps 2x10 lower back exercises: glute bridge 3x15 explosive drills: drop squats 3x10 lateral bounds 3x20 side box jumps 3x10 sprints 2x5 bunny hops 2x25 jumping jacks 3x20 front to back jumps 3x25 side to side jumps 3x25 single leg side to side 3x20 single leg front to back 3x20 pogo box jumps 3x10 upper body stenght: push ups 3x10 holding push ups 2x30seg core strenght: planks 2x30seg plank walk ups 2x30seg balance: single leg stand 2x60seg
Vert Shock completely transformed my game! I couldn't even dream of dunking before, and now it's a regular part of my game. You can find it here while it's still available: czcams.com/video/XSwHcXpwD0o/video.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!
Well I play hockey, lacrosse, track and football and saw like 5 of these that I actually do but with weight and I got d1 offers and I say that he’s so humble he forgot say he only does 3 of those
@@gseric4721 bro these are used in sports training because they are amazing way to boost your athleticism🤣 doing it only when your sorry ass school tells you to do it ain’t gonna help you like this video.
THANK YOU DEXTON!!!! I needed to help teach myself and my team to jump higher and you just saved the day! Thank you so much "you the real MVP" -Kevin Durant
Hola Dexton, gracias por el video esta super completo me pondré a trabajar en ellos, una pregunta: cómo se deberían programar estos ejercicios para un trabajo adecuado? Gracias y saludos 👍🏼
Bro please make a video on how to "TAKE OFF" properly. This is the most crucial thing in dunking. I saw others but I love to see yours as you have the talent to make things more EASY TO UNDERSTAND :)
Harder variation of glute brudge: single leg. Rest your ankle on thebopposite knee and then do the Glute bridge. Make sure to hit both legs with this one.
I do #7 #10 #14 #17 #19 #20 #24 #27 #34 #36 #37 #39 #41 #45 #63 #68 #70 #75 #86 And i have a jumping content at ny school in like 4 days and i have never gotten 2nd place and under, i always win so my practices will work well, i also will do it because it will help me when i learn the backflip
I've been doing explosive leg exercises at home during most of my leg days cause i felt lazy. Thanks to my so called laziness my jump height has increased by a lot
Dude i used to use your other jump program and i went from 4'11 barely dunking on 6'6 to 5'5 dunking on 8'2 i can confirm these work btw what happend to 5 sets 15 reps
@@russellwestbrook380 but most if not all the workouts are in this video just more sets and reps my man got me boxxin 30in 5 sets 15 reps
Před 10 měsíci
i am 1.73 when i jump my head leads ro 2.33 and my arms goes to 2.80 i play voleyball and after sometime i started to train legs with weights its been a 2-3 months i can clearly see muscles on my calves and on my quads but i dont feel like it affected my jumping?? is there a reason for it?
cuz if you just squat it will not do anything because you are not training for explosiveness. I way to change your training to get better at jumping is just jump but an example with weights could be that instead of doing full range of motion squat you do a fast explosive quarter squat and when you get better you can even jump after the quarter squat
Pick up to 20 of them and hit up to 5 a day, 4 days a week. First, measure how high and how far you jump, then do it a month or two and then check again
I'm almost 13 1/2 at 5'9 and my goal is to dunk in one year. I can't touch the rim at all but I can reach halfway from the bottom of the net to the rim. I'll update y'all in one year to see if I can dunk.
Hey, I was that height at 13 1/2! Now I'm almost 16 and 6'6. You can do it, height will not be a problem for you at all, just be careful with your legs and kneecaps especially.
What’s the schedule gonna be looking like? Like what how many exercise a day and how many times a week, can I do it everyday? Please answer, really motivated now just wanted a good schedule
hey bro if u want everything on this list done then you should do 25 of them on monday, 25 of them on wednesday, 25 of them on friday and 25 of them on sunday but if you dont want to do that much which is probably too much have a look and think to yourself what 40 would be best and then do 10 of the exercises on them days
Incorrect. I'm here to try to convince my brother to do some of these exercises with me. I plan on 5 a day, 4 days a week for a couple weeks, then switching to different exercises but keeping the same schedule. Mon, Tue, Thur, Fri I'm making sure to keep sprints at least twice a week for reasons.
cardio:
walking 30min
foot strenght:
calf raises 3x15
lower body streght:
squats 3x10
lunges 3x10
single leg box squats 3x10
jumping drills:
tuck jumps 3x10
squars jumps 3x10
kneeling tuck jumps 3x10
depth jump 3x10
jumping lunges 3x10
box jump 3x10
180 jumps 3x10
lateral bounds jump 3x10
broad jumps 3x10
kneeling jumps 2x10
lower back exercises:
glute bridge 3x15
explosive drills:
drop squats 3x10
lateral bounds 3x20
side box jumps 3x10
sprints 2x5
bunny hops 2x25
jumping jacks 3x20
front to back jumps 3x25
side to side jumps 3x25
single leg side to side 3x20
single leg front to back 3x20
pogo box jumps 3x10
upper body stenght:
push ups 3x10
holding push ups 2x30seg
core strenght:
planks 2x30seg
plank walk ups 2x30seg
balance:
single leg stand 2x60seg
Qqq
Vert Shock completely transformed my game! I couldn't even dream of dunking before, and now it's a regular part of my game. You can find it here while it's still available: czcams.com/video/XSwHcXpwD0o/video.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!
Bro used vert shock 💀💀💀💀💀💀💀💀💀
Create your own jump program
1) squats 0:26 3x10
2) tuck jumps 0:33 3x10
3) squat jumps 0:43 3x10
4) kneeling tuck jumps 0:51 2x10
5) glute bridge 1:03 3x15
6) lunges 1:12 3x10
7) calf raises 1:21 3x15
8) depth jump 1:25 3x10
9) jumping lunges 1:33 3x10
10) box jumps 1:38 3x10
11) drop squats 1:52 3x10
12) reverse box jumps 1:56 3x10
13) lateral bounds 2:02 3x20
14) side box jumps 2:05 3x10
15) 180 jumps 2:11 3x10
16) lateral bound jumps 2:16 3x10
17) sprints 2:21 2x5
18) bunny hops 2:27 2x25
19) push ups 2:32 3x10
20) jumping jacks 2:38 3x20
21) front to back jumps 2:43 3x25
22) side to side jumps 2:48 3x25
23) walking 2:53 30 minutes
24) broad jumps 2:58 3x10
25) planks 3:03 2x30 seconds
26) plank walk ups 3:08 2x30 seconds
27) single leg stands 3:13 2x1 minute
28) single leg side to side 3:19 3x20
29) single leg front to back 3:25 3x20
30) kneeling jumps 3:26 2x10
31) holding push ups 3:29 2x30 seconds
32) single leg box jumps 3:34 3x10
33) pogo box jumps 3:39 3x10
34) step ups 3:44 3x10
35) kneeling single leg hops 3:49 3x10
36) seated box jumps 3:53 3x15
37) broad jump to vertical 4:00 2x10
38) mountain climbers 4:05 2x30 seconds
39) jump and reach 4:14 3x10
40) kneeling jump to single leg hops 4:20 3x10
41) wall sits 4:26 2x30 seconds
42) squat box jumps 4:31 3x10
43) hip thrusts 4:35 3x15
44) side to side hurdles 4:44 2x30 seconds
45) running in place 4:47 2x30 seconds
46) lateral bounds with box 4:55 3x15
47) high knees 4:58 3x30 seconds
48) single leg squats 5:03 3x10
49) side to side vertical 5:11 2x20
50) push up to box jump 5:16 3x10
51) reverse 180 jumps 5:24 2x10
52) vertical to box 5:28 3x10
53) reverse 360 squat jumps 5:33 3x10
54) step ups alternate 5:39 3x10
55) squat 360 jumps 5:43 2x10
56) broad jump to box 5:48 2x10
57) single leg box jump 5:54 3x10
58) crunches 6:02 3x25
59) inclune push ups 6:05 3x20
60) up down to side box 6:10 3x10
61) decline push ups 6:12 3x20
62) up down to box 6:19 3x10
63) running 6:23 30 minutes
64) twitches 6:30 2x30 seconds
65) up downs 6:32 2x30 seconds
66) straight legs 6:38 3x10
67) reverse hurdles 6:43 2x30 seconds
68) hurdles 6:46 2x30 seconds
69) single leg bunny hops 6:48 3x10
70) jump rope 6:55 2x30 seconds
71) kneeling box jump 7:00 2x10
72) single leg side box jumps 7:05 2x10
73) single leg front to back box jumps 7:10 2x10
74) pogo verticals 7:15 3x15
75) sit ups 7:21 2x25
76) broad box jumps 7:24 3x10
77) walking in place 7:28 2x30 seconds
78) seated box jumps 7:34 3x10
79) push up over the box side jumps 7:37 3x10
80) push up side box jumps 7:41 3x10
81) broad jump to side step 7:45 3x10
82) 2 step to side step 7:48 2x10
83) front to back over box jump 7:52 3x10
84) burpees 7:56 2x30 seconds
85) front to back box jump 8:03 3x10
86) vertical jump 8:06 3x15
87) rotating box jump 8:10 3x10
88) 4 point jump 8:16 2x10
89) over the box jump 8:20 3x10
90) depth to broad jump 8:25 2x10
91) depth to vertical jump 8:27 3x10
92) forward single leg leans 8:32 2x30 seconds
93) side single leg leans 8:42 2x30 seconds
94) alternate single leg bunny hops 8:45 2x30 seconds
95) side steps 8:53 2x30 seconds
96) depth to box jump 8:57 2x30 seconds
97) power skips 9:00 3x15
98) straight leg box jumps 9:08 3x10
99) reverse 360 jumps 9:12 2x10
100) depth jump to reach 9:19
Dude your a king
Thank you sir
Ty❤
Played football, track, and worked out with the basketball team during the offseason in HS. About 70% these exercises were included in these sports.
Your point
@@bcottify Might need to work on your critical thinking skills there :/
Well I play hockey, lacrosse, track and football and saw like 5 of these that I actually do but with weight and I got d1 offers and I say that he’s so humble he forgot say he only does 3 of those
@@Topcheddertuddy that's a mouthful 😂😂😂
@@gseric4721 bro these are used in sports training because they are amazing way to boost your athleticism🤣 doing it only when your sorry ass school tells you to do it ain’t gonna help you like this video.
You put so much effort in your videos! You never disappoint. What a Legend
Recently got injured sprinting so feeling a bit low but this video got me wanting to do some jumps
Thank you so much Dexton! I can't wait to start the program. Don't let the haters get to you! :)
He was so humble he forgot to mention he created CZcams 💀
Blud so humble he did the impossible dunk twice
This man doesn't miss at all! Keep up the good work.
Big thanks bro this is one of those compilations I have been looking for. Much appreciated.
Thank you dexton imw be jumping from the gym to my house with these tips. 💙
Dude, you're the only one in youtube that give out this JUICY of a jump higher guide. Thank you for being so generous! SUBBED!
Bro so humble he forgot to mention he invented jumping 💀
Thank you dexton. Don't listen to haters keep grinding 💪🏾
Bro I watched the whole thing I died man that was funny asf , you’re a legend Dexton thanks for this
Thanks so much bro this will help so much
THANK YOU DEXTON!!!! I needed to help teach myself and my team to jump higher and you just saved the day! Thank you so much "you the real MVP" -Kevin Durant
I swear that was Kevin durant 💀
@@backroomsdurkio My bad 😄
I needed this
You forgot to add 1,000 box jumps every day
stop
Well if you want it. You're gonna have the will power to do it
The 10th recomandation
Lol
If you do it every single day you won’t increase it because your legs will burnout
Dang thank you for all these ❤
Hola Dexton, gracias por el video esta super completo me pondré a trabajar en ellos, una pregunta: cómo se deberían programar estos ejercicios para un trabajo adecuado?
Gracias y saludos 👍🏼
Thank you very much! You are the best
We need more jumping tutorials cause they awesome
Facts
Dexton, Never give UP!!!!!!!!!!!
Thanks 🙏🏾
Damm Wish I had this when I was younger. Great video 👍
Bro please make a video on how to "TAKE OFF" properly. This is the most crucial thing in dunking. I saw others but I love to see yours as you have the talent to make things more EASY TO UNDERSTAND :)
I approve this . Easy to do these exercise.
Thx i always wanted to jump higher but i didnt know haw to do it
Harder variation of glute brudge: single leg. Rest your ankle on thebopposite knee and then do the Glute bridge. Make sure to hit both legs with this one.
Here from snap. 👍 Got that sub, my guy. Keep it up!!
Great exercises, thanks
Lol those jumps are wild, takes guts
My favourite CZcamsr! 😊
Dexton, What exercises do you recommend to jump higher in verticle jump?
Thank tou
Dhanyawad 🌺
im 13yr and 5´9 and my goal is to dunk in 3 months. I can touch the rim with my standing vert. ill keep y'all updated
1 month left
Super exercise i love it
Dexton: “So I will be making a jump program for free”
Ad revenue: “Am I a joke to you?”
Any tips for knee pain? I think I have patellofemoral pain on the block leg. If I do other jumps where I land on my toes, there’s no pain.
Go watch knees over toes guy
@@Ben_sul lol already have, he actually gave me knee pain. KOT is more for tendinitis and not pfp
Dexton can you tell me what you did instead of giving us a program. I know these works but which exercise did you use to get your hops
I write them all down tysm bro
Thanks 😂
Dexton please: can you make a video about plantar fascia connexion to glutes?
The topic of: kadour ziani and coach chong Xie.😊
Thanks this helped me a lot! You are super underrated.
Actually a great video by dexton
I do
#7
#10
#14
#17
#19
#20
#24
#27
#34
#36
#37
#39
#41
#45
#63
#68
#70
#75
#86
And i have a jumping content at ny school in like 4 days and i have never gotten 2nd place and under, i always win so my practices will work well, i also will do it because it will help me when i learn the backflip
What a legend
Imma come back to this to see if I made progress I can grab rim rn at 5’9
OMG THANK YOU SO MUCH FOR GIVING OUT YOUR SECRETS 💯💯💯
What are the best one to do cause I’m not doing all 100, I just need like 5 to 10 exercises
awesome
Thanks Dexton 🇮🇩🙌
Ty
I've been doing explosive leg exercises at home during most of my leg days cause i felt lazy. Thanks to my so called laziness my jump height has increased by a lot
Dam bro thanks some of them dunk program are dam near 1200 dollars. You are doing this for free.
Im 12 and half 6'5 and my goal is to touch the top of the back board will keep yall updated
which select few should i do everyday to maximize my jump capability
Stabability is the new stability
Can someone pick up 10 motion in this videos which are most effective for dunk or high jump? trying to do everyday for 1hour
After every day of hard work go take a sip of water. THANK YOU DEXTON!!!! YOU really make me jump higher that I dunk( I"m a 10 years old kid)
Dude i used to use your other jump program and i went from 4'11 barely dunking on 6'6 to 5'5 dunking on 8'2 i can confirm these work btw what happend to 5 sets 15 reps
im 5'0 and i could barely dunking on on 8'0
but u surely did improve ur vertical
Where is his other jump program?
@@russellwestbrook380 I'm tryna look for it
@@russellwestbrook380 but most if not all the workouts are in this video just more sets and reps my man got me boxxin 30in 5 sets 15 reps
i am 1.73 when i jump my head leads ro 2.33 and my arms goes to 2.80 i play voleyball and after sometime i started to train legs with weights its been a 2-3 months i can clearly see muscles on my calves and on my quads but i dont feel like it affected my jumping?? is there a reason for it?
cuz if you just squat it will not do anything because you are not training for explosiveness. I way to change your training to get better at jumping is just jump but an example with weights could be that instead of doing full range of motion squat you do a fast explosive quarter squat and when you get better you can even jump after the quarter squat
What exercises here is good for volleyball since ive been thinking of increasing my vertical.
Squats, jump squats, jumping jacks, step ups, and broad jumps
any tips for knee pain
Tibialis workouts slow and controlled leg extensions low weight
kicks are VERY effective
Starting my dunk journey
Thumbnail went crazy
What is the size of the box he is using to jump on?
Yay
Tnx dex
The 5th exercise is exactly what I need😂
What you mean by huh, also not funny
3-5 exercises
3-4 times a week
Is it ok to do more than 5 a day?
yes just dont get injured
Ty
Day 2 of asking for 10000 push-ups in 24 hours
Which ones do you recommend to use
These 100
Pick up to 20 of them and hit up to 5 a day, 4 days a week. First, measure how high and how far you jump, then do it a month or two and then check again
I see that tan line
I am currently 6’1 and almost 14 I can touch backboard and my goal is to dunk in 6 months I’ll update y’all soon
🔥
Subscribed off his commentary alone. . I'll be 44 on Aug 28th but will still get down on these exercises
Uau, nice!! 👽💪🦶🏆🏆🏆🏆
I'm almost 13 1/2 at 5'9 and my goal is to dunk in one year. I can't touch the rim at all but I can reach halfway from the bottom of the net to the rim. I'll update y'all in one year to see if I can dunk.
I’m 5’10 and I hit half way on net
Hey, I was that height at 13 1/2! Now I'm almost 16 and 6'6. You can do it, height will not be a problem for you at all, just be careful with your legs and kneecaps especially.
where are you at right now
@@AyhamHaquea bit late now to reply, but I'm 201.50 cm, or 6'8. Still 16
You got it 👍🏾
I'm dying after doing thks
What’s the schedule gonna be looking like? Like what how many exercise a day and how many times a week, can I do it everyday? Please answer, really motivated now just wanted a good schedule
0:17
hey bro if u want everything on this list done then you should do 25 of them on monday, 25 of them on wednesday, 25 of them on friday and 25 of them on sunday but if you dont want to do that much which is probably too much have a look and think to yourself what 40 would be best and then do 10 of the exercises on them days
Thanks for all the reply!
Harder than it looks 🗿🤝
I am versing my friend in a jumping contest and in 1 day I can already jump 1 inch higher so I will probably win🎉🎉🎉🎉
Dang this workout is long but I did it every day for 300 days and now I have a 43 inch vertical
LOL
You didn’t because I video has only been out for 13 days get exposed
@@Chonken13 it's satire
You are more powerful than one punch man 💪
Hey did anybody tries this workout? Did it worked?
Should we do all the 100
dude imagine doing all of these everyday tho
i do, i take breaks though cause doing a couple of these even get you exausted
@@envyeko- are you insane bro, you dont do all of these for everyday 💀💀💀 picking 5 of them is already enough for a day
@@SpeedyMike you take breaks inbetween them soreness only comes the day after its only impossible if you were doing all in one workout
doing all of them wont really help you that much more than doing a couple in 1 workout
@@envyeko Yes, then why are you doing all of those.
😊
Bro proved Those "bros so humble' comments are all wrong
So what should I do?
That is too much for me 😢
Just pick 3 to 5 of these, do them each day
What if i do all this in one day
Man has double jump
Awesome...but now can you teach how to dance like Michael Jackson?
Let's get this straight, were all here bc of the thumbnail
My guy flew😂😂😂😂😂
Incorrect. I'm here to try to convince my brother to do some of these exercises with me. I plan on 5 a day, 4 days a week for a couple weeks, then switching to different exercises but keeping the same schedule.
Mon, Tue, Thur, Fri
I'm making sure to keep sprints at least twice a week for reasons.
What is 3 set of 10
Anyone elses legs started hurting while just watching this?
Now we just need hin to say what his workout is 😮