your son will have such great resources not just in athletics but more importantly, in staying healthy, which is so great. just hope too to keep in mind that playing ball gotta be his choice.
Great video !! Very valuable information. Ben Patrick is 6'1 for anyone who is wondering. One of the test subjects in the video is 5'9 and dunking incredibly well. NO excuses let's DUNK!!
was just out today practicing on an 9 foot rim. the dribbling part is real. jumping with the ball vs without makes sense a huge difference in your vertical. Looking forward to this channel KOT Guy!
Man, I just started the Zero program and been enjoying the coaching there. Got Air Force bootcamp to go in 4 weeks and after that was looking for the dunk specific program that will go hand in hand with the next program you got. I can easily grab the rim already too at 6 2, 210 and 38yold
Hi @@onyxbasketball7743 I'm 46 yo, 6,1 inches high, and 210 lbs. The last time I was able to dunk was in my 20ties. I am literally nightdreaming about dunking again. Is it possible to do it again at my age? Can you recommend a program for people like me?
I went from not being able to slap the backboard to dunking 9ft off all feet after 7 weeks of consistently doing ZERO PROGRAM. Caught a contact foul recently and doing the ankle sprain program atm but cant wait to get back to it, thanks Ben!
@@onyxbasketball7743 I can dunk off 9 feet too but I’ve plateaued! I can’t touch a 10 ft rim and my vert isn’t increasing. I’m stuck dunking 9 ft. What should I do? Age:17 Height:5’10.25 Weight:120 lbs Deadlift:135 lbs Squat: 80lbs
@@mujtab8siddiqu1gain muscle bro I used to be 130 then I went to 155 and I gained a lot of vertical jump, it gets to a certain point where you just needs gain some weight
Hey Onyx, I have been a football player and wrestler up to and through college. I picked up basketball more seriously after college and love it. I am 6ft with a very long frame but always lose the ball when trying to dunk. I can stand under the rim and jump and hang from the rim with fair ease. I reckon i am 2 centimeters from being able to throw down. Is it like that i can gain two centimeters from strengthening my muscles and fixing my form?
Fuck it, going through dense right now and practicing jumps by myself, now I'm gonna follow this routine to progess faster and after a year of not being able to play because of covid (only beach volleyball matches with friends) I'll finally join my first volleyball club at almost 18 years old being 5' 10" and wanting to be a hitter. When I met the team they explicitly told me that my other taller friends have more possbilities than me, so I really wanna leave them surprised by how high I will be able to jump and show them that height It's not everything, even in volleyball. I'm writing this to motivate myself, I'll come back when (and If) I'll be successful.
I’m 5’11, 22 years old, and have been training to dunk the past 2 weeks. I can barely touch the rim still but I’ve been grinding thank you for this! Would it be possible to add to this with a future video detailing how to start doing those four dunks correctly?
@@KaosxWrld nah I got a bit too busy with my other workout schedules and school but I have been doing some of these exercises regularly. A lot of uphill sprinting too. I can now grab the rim and on a good jump I could hang. But Im definitely not getting a ball over rim yet. But definitely have improved since I commented here a year ago!
Hey Ben. Just to make sure I have this right. 1 dunk session per week? 10 L/R gathers and 10 R/L gathers one week. 10 L dunks and 10 R dunks the other week? Thanks for everything you're creating, I'm trying to get my first dunk in my 30's!!!!!
Yes! I recommend starting with Knee Ability Zero! It’s a very gentle progression and I teach every regression for the exercises so anyone can do it without experiencing pain! It’s very safe!
For someone who is completely new to either basketball or dunking, let’s say someone completely unskilled in jumping, like a hockey player, wouldn’t 20 reps, once per week, be not enough to actually practice the skill? I assume you’d have at least 2 days of dunk practice, on non consecutive days. Possibly even 3 non consecutive days.
Once a week is enough to start. Most pro dunkers only jump once a week and doing 20 reps on all 4 plants is a very intense workout you will need time to recover so once a week I highly recommend it!
Bro I don’t get it my bad 5x each side (right leg, left leg, left-right, right- left) but after that you say 10 reps each leg. I’m confused please help
My exact thoughts lol The app says 5 rounds of all 4 plants so I’m going with that.. But maybe if you want to work on traditional dunk you can go 10 & 10
"I should be a product of the product." Love to see and hear it!
Thank you!
🤔🤔
your son will have such great resources not just in athletics but more importantly, in staying healthy, which is so great. just hope too to keep in mind that playing ball gotta be his choice.
but also - great great video!
Awesome video! I’m 6ft and working towards my 1st dunk, very helpful video!
I'm 5"9 and can barely touch the backboard. Can't wait to dunk
Awesome!!!
Get it man! Me too.
Great video !! Very valuable information.
Ben Patrick is 6'1 for anyone who is wondering.
One of the test subjects in the video is 5'9 and dunking incredibly well.
NO excuses let's DUNK!!
Wait, who in the video is 5'9?
@@spencershipley4349 the guy with the white shirt, red & black shorts!!
it’s crazy how simple what you teach is, thank you for all you do for athletics in general
Thank you! It's my pleasure!
was just out today practicing on an 9 foot rim. the dribbling part is real. jumping with the ball vs without makes sense a huge difference in your vertical. Looking forward to this channel KOT Guy!
Awesome!! Keep working!
Man, I just started the Zero program and been enjoying the coaching there. Got Air Force bootcamp to go in 4 weeks and after that was looking for the dunk specific program that will go hand in hand with the next program you got. I can easily grab the rim already too at 6 2, 210 and 38yold
Ben I cannot wait to see you back on the court. There has to be one you can go to! 🔥
I will be back on the court soon!
Awesome video, very detailed as always 👌🏼 This is just what I needed!
Glad it was helpful!
This program is amazing, I feel bulletproof
Awesome!!
So glad I stumbled upon this dude..been doing the zero program for about 4 weeks and my legs have never felt better.
Great to hear that! Very well done! Keep it up!
I love the video and breakdown! I'm going to start watching this before every dunk session! Gets me hyped!!!
Thank you! Glad you enjoyed!
Hi @@onyxbasketball7743
I'm 46 yo, 6,1 inches high, and 210 lbs.
The last time I was able to dunk was in my 20ties. I am literally nightdreaming about dunking again.
Is it possible to do it again at my age? Can you recommend a program for people like me?
Thanks so much for this man!
You're welcome!
great video!!
wow..This method works really Perfectly.Thank you for sharing this video
Welcome!
Very helpful video i must say. Thanks for sharing the trick with us
Happy to help!
Your son is gonna be a bad ass soccer player. Best of luck to him
This guy's son is gonna be touching the top of the backboard!
I went from not being able to slap the backboard to dunking 9ft off all feet after 7 weeks of consistently doing ZERO PROGRAM. Caught a contact foul recently and doing the ankle sprain program atm but cant wait to get back to it, thanks Ben!
Nice work! Let's get that ankle fixed and get you back out there!
@@onyxbasketball7743 I can dunk off 9 feet too but I’ve plateaued! I can’t touch a 10 ft rim and my vert isn’t increasing. I’m stuck dunking 9 ft. What should I do?
Age:17
Height:5’10.25
Weight:120 lbs
Deadlift:135 lbs
Squat: 80lbs
@@mujtab8siddiqu1gain muscle bro I used to be 130 then I went to 155 and I gained a lot of vertical jump, it gets to a certain point where you just needs gain some weight
Wondering if you ever did plyometrics and things of that nature other than just the jumps discussed in the video and the atg program?
Hey Onyx, I have been a football player and wrestler up to and through college. I picked up basketball more seriously after college and love it. I am 6ft with a very long frame but always lose the ball when trying to dunk. I can stand under the rim and jump and hang from the rim with fair ease. I reckon i am 2 centimeters from being able to throw down. Is it like that i can gain two centimeters from strengthening my muscles and fixing my form?
Fuck it, going through dense right now and practicing jumps by myself, now I'm gonna follow this routine to progess faster and after a year of not being able to play because of covid (only beach volleyball matches with friends) I'll finally join my first volleyball club at almost 18 years old being 5' 10" and wanting to be a hitter. When I met the team they explicitly told me that my other taller friends have more possbilities than me, so I really wanna leave them surprised by how high I will be able to jump and show them that height It's not everything, even in volleyball. I'm writing this to motivate myself, I'll come back when (and If) I'll be successful.
Follow up
I’m 5’11, 22 years old, and have been training to dunk the past 2 weeks. I can barely touch the rim still but I’ve been grinding thank you for this!
Would it be possible to add to this with a future video detailing how to start doing those four dunks correctly?
Yes in future videos we can break down proper jump form!
@@onyxbasketball7743 thank you man!! 🙏🏽
@@vicecityrocks1 how's it going?
Can you dunk now
@@KaosxWrld nah I got a bit too busy with my other workout schedules and school but I have been doing some of these exercises regularly. A lot of uphill sprinting too. I can now grab the rim and on a good jump I could hang. But Im definitely not getting a ball over rim yet. But definitely have improved since I commented here a year ago!
knees over toes guy!!
Hi :) I love you BP!
Do you have a program like you used in aj lapray
I’m a new fan, is there a program to go with this or will this alone help (Obviously I still do workouts during the week)?
You can just do this while doing your normal work out routine!
I’m a 5’9 football player with a 37in vert, I’m dunking a tennis ball with ease but I can’t seem to get a real ball.. any tips?
Dunking by the end of the summer, lets get it
You got this!
Hey Ben. Just to make sure I have this right. 1 dunk session per week? 10 L/R gathers and 10 R/L gathers one week. 10 L dunks and 10 R dunks the other week? Thanks for everything you're creating, I'm trying to get my first dunk in my 30's!!!!!
That is correct! You got this can't wait to see you get your first dunk!
🔥🔥🔥🔥
hi Ben, how would you fit this once a week dunk session into a 5-day dense program? Would you say do dunking session on Sat/Sun is a good idea?
Yes the weekend would be fine to get a dunk session in.
If we are doing the leg sessions on mon-wed-fri, wich days should we do these dunk sessions?
Tuesday or Thursday!
Thanks for the tips I will follow along but I have a question. Is it dangerous to do it more than once a week, like can I do it 3 times a week
I recommend only doing this once a week!
With a Monday Wednesday Friday strength session with this where do I for in Maasai jumps?
You would do these jumps on a rest day!
If you don't mind me asking, where do you purchase your shorts from lol?
Those are my shorts but we're not selling them right now!
Can I get my first dunk in 2 years, I have patience but I don't know what to do, I'm 13 5'9 and only have 12 inch vertical
This is sick
Do you have a workout for this as well?
Yes! I recommend starting with Knee Ability Zero! It’s a very gentle progression and I teach every regression for the exercises so anyone can do it without experiencing pain! It’s very safe!
If I train basketball skills 5x a week and do your dense program 3x a week, where should I fit this? Or would that lead to overtraining?
Since you only do one session a week you can do it after a skills work out!
@@onyxbasketball7743 appreciate it thank you, keep killing it!!
For someone who is completely new to either basketball or dunking, let’s say someone completely unskilled in jumping, like a hockey player, wouldn’t 20 reps, once per week, be not enough to actually practice the skill? I assume you’d have at least 2 days of dunk practice, on non consecutive days. Possibly even 3 non consecutive days.
Once a week is enough to start. Most pro dunkers only jump once a week and doing 20 reps on all 4 plants is a very intense workout you will need time to recover so once a week I highly recommend it!
So I’m 5,9 I used to grab the rim. After a knee surgery I can touch the back board. Looking forward to dunk
That's awesome!
KOT is guy the current GOAT, Onyx is the future GOAT 🐐
Thank you!
I'm 5'11 and 15 and I can get the ball above the rim but cant get it to go into the rim it bounces of the backboard
You're really close just keep practicing your jumps and you will be able to throw down dunks soon!
Help a kid and help adults keep helping gm and brining knowledge lost in time back .
Thank you!
3:20 that second shot.......you both jumped at the same time and you just waited for him to land first...........like mike man
Thank you!
5ft 7 and a half barefoot. Hoping to dunk!
You can do it!
Bro I don’t get it my bad
5x each side (right leg, left leg, left-right, right- left) but after that you say 10 reps each leg. I’m confused please help
My exact thoughts lol
The app says 5 rounds of all 4 plants so I’m going with that..
But maybe if you want to work on traditional dunk you can go 10 & 10
10 reps right leg, 10 reps left leg for your one foot jump session and 10 reps left-right, 10 reps right-left for your two foot session
@@onyxbasketball7743 thanks a lot ❤️
How tall is KOT guy?
6'1
Just help
im 6’1 and only can touch the rim😓
Study this video closely, it can be a game changer!!
A tad confused. Is it 5 rounds of 4 jumps and also the 20 one leg jumps? So 40 jumps in total?
Should we run in on them at full speed ?
@@josephk8248 I believe it’s 5 sets of each of the 4 dunks for a total of 20 reps, and yes run them at full speed without a ball to get better at them
Unlucky the series is over