This Helped Me Dunk At 5'7 | FULL Plyometric Workout (No Equipment)
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- čas přidán 11. 05. 2024
- Here's the long awaited plyo workout that you guys have been waiting for. And the best part is... it's all bodyweight!
For personal vertical jump coaching, fill out this form!: forms.gle/Ty57c33rMYEiMqeM6
0:00 Intro
0:24 Warmup
0:59 Tip before you do this
1:23 1st exercise
2:22 2nd exercise
2:43 3rd exercise
3:37 4th exercise
4:10 5th exercise
4:52 Conclusion
5:04 The truth about vertical training
Follow my socials!: beacons.ai/riqb
Music I use in my videos: share.epidemicsound.com/sed2pq
Background music: • [FREE] Lil Yachty x Le... - Sport
Vert Shock is a total game changer! I went from barely touching the rim to throwing down dunks in just a few weeks. 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. Building strength in your legs and core is essential for improving your vertical jump.
- Incorporate plyometric exercises like jump squats, box jumps, and bounding into your workout routine. These exercises help improve explosive power and quickness, which are crucial for jumping higher.
- Pay attention to your jumping technique. Practice proper form, including arm swing, knee bend, and landing mechanics, to maximize your jumping efficiency and reduce the risk of injury.
See you guys when you reached your vertical jump goals!
Warmup: 5 sets of 45 seconds wall sit
Jogging or stretching
Exercises:
Max approach jumps 6 sets of 4 reps
Squat jumps 4 sets of 6 reps
Sprints 6 sets of 30 meters
Drop jumps 5 sets of 4 reps
Pogo jumps 4 sets of 12 reps
thnx
Thx bro
luv u bro
Not all heroes wear capes
The goat
I’m currently 5’4”, I think it would be cool if people underestimated me for my height, then be blown away by my jump height.
People are only worried about themselves my man. Train hard though you can dunk!
fist bump bro, same here
5'7 same feelings too
@MitchRuns101 he's not gonna get it. Let's be realistic
@@foldedcandle im still growing, im not at my peak height
Great video man. Respect the hard work, dedication and passion.
Thanks. I'm 6'1", 35 year old hooper. I've never dunked, but used to be able to get rim. I've dunked some tennis balls, but now I can't anywhere near the rim. I want to get my bounce back and my ultimate goal is dunking a basketball. I'll be doing this routine in combination with my other exercises (weights, jumprope, running, calisthenics). I'm more of a slow twitch guy so it's gonna be tough, but I'm determined.
Im 5’8” and I love you bro this has turned me into a monster in the gym I used to be a druggie punk but all this shit works and love you brother. The stair master backwards works perfectly with your workouts.
Ayeeeee! I'm happy to help man. Keep working
Awesome stuff man keep it up you’ll get there
Awesome stuff dude. Thank you and keep up the great work!
🎯 Key Takeaways for quick navigation:
00:00 🏋️ Introduction to Plyometric Workout
01:10 🚀 Max Approach Jumps
02:20 💥 Squat Jumps
03:03 🏃 Sprints
03:59 ⬇️ Drop Jumps
04:55 🦘 Pogo Jumps
05:23 🤔 Training Progress Expectations
Made with HARPA AI
Is that an app?
Can you put the reps and sets
Extension@@whoknows8223
Last one has really helped me, this is great!
The 🐐 is back with another plyometric video 🙌💯❗️
Yessirrrrr
Great video man, just what I needed!
Man i was just searching a plyo workout without equippment .Glad I found u 🔥
ayeeee
Thanks for the very knowledgeable information definitely will be trying these exercises.
Tysm, i started your older one like a month ago, i think i've increased my vertical by like, at least two inches
Thank you for the planning!
using this my vertical increased tremendously over the summer i'm 13 and 5'6 and i used this over the summer and now i'm almost able to dunk at 13! before the summer i could barely touch the backboard so tysm
the best plyometric is DB squat jumps i recommend 30lb weights
what was your schedule like for workout and training?
schedule??
do this workout multiple times a day everyday
and i just have good genetics :)
@@iatepeppapig128
Im 12 and 5'6 so ima try this thanks for telling us your results
Nice vid!!!Are you going to make another video abt the strength workout ??Or something about the core?😁😁
I’m 14, 5,7-5’8 with a 36 inch vertical. I play volleyball so I need to jump higher, also it would be cool to just dunk and see peoples reaction. 😂
36 is insane
How can u not dunk already with a 36 inch vertical, I’m 5’9 and only a 26 inch vertical and I can touch rim
@@tornadohd10arm span could be small tbf
@@tornadohd10you need a 33 inch to dunk
As a former volleyball player, at 5'6 I could hang on the rim but not dunk. Did it well into my 40's but stopped playing, even recreational. I did many of these exercises, except weights, but one thing which is super important for us short guys, is the form. The run, the stop, the arms and the position of your feet at take off.
1:48 yours is super good. I'm glad I found your channel and was inspired to play again, which means trying to get some lost inches off the ground which is hard, but not impossible at 55 y/o. Thank you and keep'em coming please!
I appreciate that a lot man!
Damn being 40 and still playing. You inspire me man keep playing
Awesome video bro
Excellent vid! And I love the focus on your warmup with isometrics every day. 1 question about that that I would love to know: what intensity are you using for your iso leg extensions or wall sits? Can you describe it in terms of how much longer you could hold the iso position at the point where you stop? Like would you fail with another 15 seconds in the position? Or could you hold it for another 30, 45, etc. I'm mostly curious after learning about tendon rehab, where it is necessary to hold iso positions for 30-45s at a high intensity (>80%RM) to create a sufficient stimulus for tendon repair. That seems like it would be too much for a daily warmup, so I'd love to hear your protocol. Thanks again, I'm looking forward to watching more of your content. Cheers
I'm 5'6 at 13 yrs old, I can see my vertical improve. I can touch the backboard in 1 week. Thank you.
This is fantastic, I’ve done plenty of research on the actual specifics of how to increase your vertical jump and these perfectly align with what I’ve found. In my personal experience I’ve found that the calves/Achilles tendons seem to be key to increasing bounce. I’ve also dealt with patellar tendonitis and it seems that isometrics are best for rehab/tendon strengthening. what’s your opinion about doing hypertrophy focused work as well, such as calf raises and leg extensions?
just on the patelar tendonitis. isometrics and heavy slow resistance training do both work wonders. if the pain ever got worse after a session you did too much and decrease the intensity the next time
Avatar posters were enough for me to subscribe and like but the workout plan is also fire!
30k i remember when you had 1 keep it up 🐐
Ayeee real one
I'm 6'2" and still can't dunk 😅 Hopefully this will help! Thanks for the video!
Bet, love that you straigt to it and no fluff and bs ads!
finally a sensible advice dude , lol came across many a mth dunk video , which is nonsese
I'm in my 40's and use to naturally jump out the gym but as I got older and fatter I just can't dunk anymore. I lost most of the weight but I also lost my bounce. I'll follow your routine, tag you in a video of me postering someone again!
Amazing video
Nice! Thanks for posting man im excited to start this
Lets get itttt
good stuff bro
Man im 6'2" with like a 6" vert, its terrible 😭, definitely gonna do this bro, thank you so much!
Sick avatar poster bro. Cool video too 😂❤
Продолжай в том же духе🐐
ive been using your old plyo workout so its good to have an updated one are you also going to make an updated strength one ?
I'll work on one
Im 6 foot and can't touch rim. Thats gonna change thanks to you bro
i love this
These are good meat and potatoes movements for explosiveness good shit dude
nice video :) how long should the pause between sets be?
Hey, thanks for the plyo work out but I was also wondering where you got the headbands that you used in the video from. Thank you.
Hey man, good stuff! I have a question, tho: What should be the length of a Plyo workout? I have been compiling exercises from people such as yourself and Plyomorph, but there seems to be too many different exercises that people recommend, and generally I think doing the same routine every week is probably optimal for improvement. My current plan has 8 exercises, 3 sets each. Would that be too much? How would I choose between the 20+ good exercises I have learned about, and see what is optimal for my improvement (specifically for volleyball, in my case)? Thank you in advance!
Nice, I wish to have insane vert. Btw, are the sets are for each leg or for both?
That sprint form at 3:17 is TEXTBOOK!!! Great form!
i’m 6’5 and in college .. you just gave me a game changer my boy
Seen any improvement?
@@tatesroad I did. Until i got injured 🤕 now im set back imma do it again and make a video from it and tag him and you
@@ballwdir Alright, keep going strong brother! Thanks for the tag.
@@ballwdir damn hope u get well soon
don't be too hard on your body when you get back on court & keep up the grind bro 💪🏾
@@ballwdirDamn bro keep up the grind stay strong
great video
I’m 24, 6’2, and can’t dunk rn. However long it takes me, I’m GONNA get my hops up
It doesn’t help that I’m bulking and at 240 lbs rn😂 strength going crazy, jumping… not so much
Going on a bulk definitely affects the vert negatively haha
subbed❤
Yo ur hair is amazing bro
I have one question tho, what's the optimal rest time between sets?
Brother how many days rest after a leg day to hit a jump/plyometric workout ? And I'm also wondering how much jump/plyometric volume (as in sets) should be done total in a week
Yes this as well I also need to know how exactly he integrates this with a strength workout as well. Cause that would mean 3 times a week
@@benjamin8329 now i do 2 strength sessions and 1 jump/plyo day. i recomend you start with this brother and later on add more plyos/jumps. just remember when you schedule it always have 1 to 2 days rest before you do your jump workout. so for example you could do a jump day on monday, tuesday strength, friday strength. hope you make progress brother God bless you☦
it really works, i can hang on the rim at 5'9, still got a long way to go
Thanks for this
Dude got the coolest wall
I’m a 16yrs old hooper and they always make fun of me because I’m only 5’7 and they are saying that I am not be able to be a pro athelete, I will prove them wrong and start doing this workout right now. Thank you because I found you. I’ll be back here if I learned how to dunk and jump high, wait for me:)
Thanks bro
Are you still doing this? And how old are you doing this as well?
Did you bulk or change your diet at some point? Wanna try this and build muscle at the same time but I‘m afraid that if I put on weight I‘m gonna lose some of my vert
Everyone always says "do your ISOs" but I still feel lost on what ISOs to actually do. what sort of ISOs do you do other than the wall sits and stuff?
also this video came in AMAZING timing cause i was just rewriting my workout plan and needed new plyo workouts
The knee isos i do every day are leg extension isos 5 sets for 45 seconds on the leg extension machine
Isometrics help build muscle endurance and strength, while also primarily bulletproofing/strengthening your joints such as knees, ankles, hips combined with stretching. I recommend you watch KneesOverToesGuy
Love the Strawhat's wanted poster plus Aang in the Avatar state.
Real one
Is there a difference between this one and the last video? Like, can I choose whichever one to do?
i'm 16 but only 5'8", since i am an asian, no one in my school has really dunked, and it's so hard for any one of us to score over my friend who is around 6'0". being able to dunk on him would make it very unexpected. thanks for sharing this routine!
How long should you rest in between sets or do you at all?
How do you fit your plyos on your wrkout schedule, like do you have a day specific for plyos? or just like in general what is your split. W vid btw.
I dont have a "plyo" day. I have a video on my channel on my current split
Say less@@RiqB
just curious. im coming off an injury and haven't jumped in a while. I never really trained weights or jumping in general, just hooped. im about 6'2 205 but the weight is like fat. I was wondering if I lost 30 pounds and slimmed down while training like this, how much could my bounce really increase? pre injury I was touching rim, in-between grabbing and actually touching. so probably about a 20 inch vertical. is it possible to see like a 20 inch increase or like is 10 more realistic?
Great video! For a little over a month I’ve been lifting to grow muscle, but I recently got into plyo. I lift legs 2 times a week and I was wondering how often you would recommend doing plyos?
you can probably switch 1 of your legs exerices with pylo , 1 to 2 times a week would be good
Do you still use same stretch routine or do you use a new one
im 6.7 and 240 lbs(was dunking at school ) now im unathletic as f (cant dunk) workin out on jump half year(can grab rim almost) hope someday to dunk again(
That Avatar poster is 🔥🔥🔥
Do you do all these workouts on the same day training session. Also will sprinting be Efficient on a treadmill vs in open space
My guy was like, “NOW LOOK AT THIIIS!” and showed an obviously photoshopped picture🤣
Nice content 🙌.Is it enough to work core muscles once a week?
I personally do the mcgill big 3 every day for core and back health
@@RiqB Thank you for responding 👊
@@talhayasar7338 always!
Thank u for such a comprehensive guide on Plyometrics training. However im wondering what's the difference between this video and ur previous one?
Bodyweight only!
I’m 6’2 at 13, and can’t dunk. A big problem. I can currently grab rim so we’re probably about halfway there in my journey to dunking. Need another 7-8 inches on my vertical to accomplish it. I’ll gonna come back to this video when I can dunk, cya then.
Hey. Can you write the sets and reps in the description please?
I’m 6’3 and can’t dunk
Seek medical professional help
6'2. Can barely touch the rim 😢
@@StefanZanders I don’t even hoop I don’t care bruh
Give up
I'm 5'6/5'7 and I have a 35 inch vertical, could you help me get to a 40 inch vertical?
How long should i do for the time intervals between sets?
Hey man thanks for this video really helpful, I do have a couple questions tho, firstly, if I’m doing these workouts everyday, can I still do normal workouts (leg days, arm days etc) and will it effect my results?
All about will power and push
Thanks a lot bro i really wanna go back to school when I can dunk for the games buh ma fingers can just touch the hoop so am gonna work on it
Where’s your progress now? I’m 6’3 wondering how you did so far
I've been doing you excerise and now I can touch the rim but my lower back have been started to hurt last week when jumping, do you have any tips for back pain when jumping?
He said he does mcgill big 3 every day for core and back health
As a CSCS since 2004, former college athlete (football and basketball), and someone who has obsessed about vertical jump since I was about 12 years old, I can say that these are some solid exercises. One thing however that a lot of people don't talk about when it comes to seeing increases in vertical jump is the need for some athletes to decrease body fat. This is often accomplished during the process of intensive plyometric and other strength training, but not always, and so it's important to address. The reason should be pretty common sense - excess weight + gravity = less ability to get off the ground! Most of the best leapers in the world (aside from genetic freaks like Zion) are lean machines
Yup, body fat is a huge issue with a lot athletes looking to increase their vertical
Need that D luffy strech routine to get that gummo gummo bounce
Warmup:idk
6x4 Max jump
6x4 quarter jump squats with no arm swing
5x30 secs of sprints
5x4 Drop jumps
4x12 Pogo jumps
nice vid, thx
Why did you remove the 2 small jumps from pogo jump? And would you recommend adding weight for some of these workouts last last video
I got a question i do strength training wednesday, monday, Thursday and saturday i do plyos is that good? And also can i do like 1 set with 10lbs the second one without and then again with
Heads up to anyone starting jump training. Jumping is one of the highest impact things you can do to your joints. You will experience knee pain quicker than you think. You have to ramp it up over time. And if you are me you will have to experience an injury and spend 6 months to fully heal before you learn that lesson. Patience is the most important part of vert training. You will see results, but it will take longer than you think. Focus on the isometrics and overall leg strength before doing a bunch of jumping movements and jumping on a basketball court especially.
THIS IS ALL FACTS
What are your thoughts on lifting weights with a fast tempo for vertical training?
Very effective. Very intense.
Max Approach Jumps: 6x4
Squat Jumps: 4x6
Sprints: 6x30
Drop Jumps: 5x4
Pogo Jumps 4x12
what yall use for the drop jumps cause my gym aint got that tall boxes
does high intensity plyos like depth jump could stunt growth? im still growing and i've been using depth jump for like 2 months
1): Warmup
2): Stretch
3): Max approach jumps 6 sets of 4 reps
4): Squat jumps 4 sets of 6 reps
5): Sprints 6 sets of 30 meters *OR* One leg hops 4 sets of 10 reps
6): Drop jumps 5 sets of 4 reps
7): Pogo jumps 4 sets of 12 reps
(I copied another comment for myself)
any help here,
So after my Plyo Workout (just started to focus on it besides weightlifting) n after im done i get such an weird pain in the calves/shin area (im a center)
Is there more exercises I can do at home without the sprints and the running at the rim one?
Hey, I’m 6’2 and pretty skinny. I would say that im athletic, but for some reason I can’t jump too high. My goal is to dunk before I turn 16. Do you think I can do it with your workout in a month? (I can grab rim
Should I do knee conditioning exercises at the end of the plyo session? I’m considering to add ATG split squats.
not necessary
Do you think these same plyo exercises are good for your vertical applied for volleyball aswell
Sure
Are weighted squat jumps worse then regular squat jumps?
I can touch an inch up the net on 10 foot, I am going to this workout everyday with 2 rest days a week to train my vertical jump, I also do strength training 6 days a week, I’m 5’8, is it possible for me to be able to dunk or even hand on rim in 6 months of training?
I’m 5”2-5”3 and I am already scraping backboard so I definitely have potential
Edit: went to the doctor I’m 5”4
Shiiiiit
you got more then potential ur a prodigy😭
Bro same😂😭
5’4 touching the backboard is insane
yo ur vert is insane.. 💪🏼💪🏼
im 6'3 i can barely touch the rim lol