The Only Workout You Need to Windmill
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- čas přidán 21. 05. 2024
- Last summer, a young 5'11" athlete named Mark Howell walked into my gym with a dream: to windmill dunk. Two months later, he achieved that dream, and in this video, I'm going to show you exactly how we did it!
From strength training to creative jumping exercises, you'll learn the steps we took to transform Mark from not dunking to windmilling in just eight weeks. You'll get insights into our simple yet effective dunk system, designed specifically for young hoopers.
Don't miss out! Watch now to see Mark's incredible journey and discover how you can apply these techniques to elevate your game. 💪🏽
Remember to like and subscribe for more mind-blowing content. Join our community in the Good Drills app for personalized guidance, critiques, and support from coaches and fellow athletes. Follow the link below!
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Let's get to work and make your dunking dreams come true! 🚀 - Sport
1. Deep/Slow Squats - Low reps/High Sets
2. Lunges - Barbell/Dumbbell 3-5 Sets x 12-6 Reps
3. Hang Clean/Power Clean 3-5 sets x 5 reps
4. Hill Training if you have one
Sick!!! This has given me hope.
This advice was pretty much perfect
Especially adding the playfulness
Great breakdown and creativity
Appreciate it!
Handle transformation video??!! Good handles😊
Mark is also a college athlete in great shape
cant expect to dunk if your not in great shape
@@nic.johnson1023b unless u tall as hell 😂
Damn, you mean me being 5'9 and 28% bodyfat makes a difference? Who woulda thought
Great
Appreciate you!!!
How would you combine this for someone also recoverign from a patellar tendon knee injury?
I am about to be windmilling 😮😮
how often do i jump for height distance and creativity like how often and how many sets and reps
Can you do one with people who do not have access to a weight room and trying to dunk
Yes but for now just do the second part of this video.
How should I program this weekly when I'm playing basketball 2 times per week?
Do you use “Easy Strength” as in the book by Dan John and Pavel? I’m a big fan of them.
I am gonna be honest I was always tall but athletic , the one thing that got me jumping was running fast. Then translating it to jumping practice. I’m naturally athletic as well being tall , so it’s random for most people.
What about to eastbay
Do you guys offer in person basketball 1 on 1 coaching? I’m looking for a mentor to help me go pro.
My problem is I want to gain inches and get better at dunking, but I need to gain weight/ muscle. Can I lift like this and still gain muscle for my bulk? I can already windmill so that’s what I’m more focused on
will this strength training make me build muscle and get stronger on the court? I need answer please
Yes, look up “easy strength” by Dan John and Pavel or get on our app.
So if I do a similar training I will be able to dunk because at the moment I can grab the rim and Im getting close self lobs attemps
I would highly recommend committing to it for a month and see what happens!!!
Would you strength train and then jump on the same day?
Yes, the order isn’t too important. Consistency is.
@@Good-Drill you guys are the best
I’m 6’5 and can’t windmill 🤦🏾♂️
Same bro. I can only do regular dunks. I gotta get the coordination down and the timing. My bounce is probably trash also
6`3 can’t touch rim am i cooked?
@@yonisyo8046pretty much😂
dude ppl like you make me mad cause i was ur height i would be doing crazy sh!t (ik ur used to hearing that tho) im 5’10 doing two handers and backscratchers
@@yonisyo8046not if he consistently trains to get his bounce up 🔥
Would you do all 3 things in 1 day?
Yes.
🆒
lets say I was to do this 4 days per week. M T TH F. Wednesday and the weekend off. Would I still get same result?
Just try bro
@@ogkenbone_ that’s a lot of time spent in weight room doing same workout everyday… plus jumping every day. Thats almost 2+ hours dedicated to this. Some ppl don’t got that time and I asked ny trainer he said 3 days is sufficient. If someone’s body is prepared to do this 6x per week, with little rest, like a college hooper who’s used to this daily, there should be some kind of alternate training with less days in the gym. You don’t need to strength train 5-6 days per week to do this.
All good information but I would strongly advise against lifting 5 to 6 days a week. You’re over training at that point. Strength training is not meant to be done on the same muscle group every day.
This isn’t true. With this method you are only doing 10 “working reps” per movement while leaving a couple reps in the tank. Less volume per workout means we can workout more times per week. Many NBA teams are currently “micro dosing” their athletes which means multiple strength sessions a day.
@@Good-Drill yea and there’s more injuries in the league than ever. They’re training like that when they should dial the strength training down to 1-2 days a week per muscle group and dedicate that extra weight room time to SKILLS. This is why the world is passing us at an exponential rate. They train the fundamentals and advanced skills more than we do.
All that said, I’ll still try it out with your schedule layout. I’m not beholden to one way of training
@@blackout2430 nah for me 1-3 strength workouts a week max your nevours system needs time to recover plus you also dont wanna be that guy 6 or 7 days a week as i said i agree with you 1-3 workouts max per week
@@blackout2430blaming injuries on STRENGTH training. It’s bc of the intensity of the league not the amount they train
What about people who can barely touch rim but want to just dunk
???? Then this same exact advice would apply, are you drunk or something?
5’10 and can do a simple dunk. Make me a case study
I’m 5’11 and can’t dunk
Bro looks like Ben Simmons with curly hair
The video subject interesting but this guy is really annoying