How To Dunk a Basketball in 12 Weeks
Vložit
- čas přidán 19. 06. 2024
- In today's video, I will be teaching you guys the program that I followed that helped me to increase my vertical jump 4-5+ inches in just 12 weeks. As highly requested, I share my advice, highlighting different elements of jump theory, technique, and strength. Hopefully, this video encourages you to go out and try and see if this works for you!
Also, a HUGE shout out to Colin Murray. If it wasn't for his video, mine wouldn't exist. The inspiration and program came from his page. Please check it out: • How I Increased My Ver...
I want to thank all 500 of my subscribers for joining me on my journey. I hope I can continue to inspire and entertain you all. Enjoy this one :) - Zábava
![Eminem - Houdini [Official Music Video]](http://i.ytimg.com/vi/22tVWwmTie8/mqdefault.jpg)
I am 6’0-6’1!!
I keep forgetting to add that into the videos 😂
Summary:
Weeks 1-4
-Foundational Phase:
Squat 5×5
RDL 3×6-8
Lunges 3×8-12
Nordic Curls 3×8-12
Calf Raises 3×8-12
Tibiallis Raises 3×8-12
-Power Phase
Weeks 5-8
Box Jumps: Standing 4×4 & Two Step 4×4
Hang Cleans 4×4
Bulgarian Split Squats 4×6-8
RDL 3×6-8
Glute-Hamstring Raise 3×6-8
Explosive Calf Raises 3×12
-Speed Phase
Weeks 9-12
Warm up
Supset: Squat 4×4 -> Assisted Jump 4×4
Depth Jump 4×4
Power Cleans 5×3
Seated Pistol Squats 3×6-8
Nordic Curls 3×6-8
Kettlebell Swings 3×8-12
Everything 2×per Week
thank you
@@hello-on4kb you're welcome
Are warmups the workouts from the previous weeks?
This is one of the best vert vids no unnecessary yapping. Great vid editing
Thank you!!
Nice move.. ball is life. Check out my vid trying to dunk at 65…🏀🏀
your editing is underrated bro and the way you structured this video is great to teach!
Thank you!!!
need more youtubers like you fr
Appreciate it!
Man you deserve more subscribers keep up the work!
Thank you!!
Ture
Solid video homie! I used to be a rim grazer and may have technically dunked a basketball once. But I salute you, doing so off one foot I feel is definitely harder than off two. But I'm trying to actually have a legitimate dunk and appreciate you sharing this insight from your own experiences! Keep on at it!
Thank you bro!!
This is one of the most quality and interesting video on CZcams. No unnecessary filler clips and stuff and str8 to the point. ❤ from India 🇮🇳
Thank you so much!
Your CZcams channel is definitely gonna blow up Btw TYSM For teaching me some stuff I'm gonna try it out :)
Thank you! I hope so, and good luck to you on your journey!
you’re gonna go far, you found your calling on youtube. excited to watch you grow man.
Wow thank you so much! I believe the same, I'm glad to have your support for the journey ❤
@@johnnyperkins_just wondering how often did you attempt dunks?
Great video!
nice vid! watching you all the way from France
Thank you! That’s so cool!
Underrated channel
Great video man, I like the way you explain things
thank you!!
Gonna give this a go. Videos are bangers so far!!
Did it work?
THANK YOU SO MUCH! THIS VIDEO REALLY HELP TO INCREASE MY VERT. HOPE I CAN DUNK SOON! GBU 😁🙏
Yessir! Thanks for supporting!
Thank you so much bro I’m genuinely so happy that someone dropped a free workout plan for dunking😭
Yessir!
Straight from the 90s..
This video is edited really well⚜️
thank you!!
dope edit bro
this chanel is so well made keep it up
thank you!!
I turned 12 a week ago. I am 5.7 and I dunked last week to elementary school hoop. I am 4th month in basketball, I did some plyometrics and improved my jump.
cap
@@slimticketthe said on a middle school hoop get off his dick
nice. keep going!
@@memintimebillionviewssecondsag thanks!
Cap
GOD DAMN THIS IS NICELY edited. you earned yourself a subscriber. I was the 578th
Aye thank you so much!
Bro, you make it looked so simple
I'm starting tommorow this journey
I have some decent standing vert (about 25 inch) and I am so close to dunking
Hopefully this will help
Go for it! I hope you see results!! You may not right away but try to focus on the end 😄
You need to post more I love how you portray yourself I’m 13 and I’m 5’9 and I’ve been doing a lot of research to get a high vert my vert right now is 10 inches
Thank you!! I plan on it, trying to take time to make the best quality vids possible. Good luck!
@@johnnyperkins_ thank you deep down
I’m 13 4’11 and have 25 inch vertical
I could dunk if I was ur hight
W vid im easy subbing
Awesome video I’m gonna make a video like this soon 👏🏿
Thanks! Go for it!
Hi, I am your average 5'9 14-year-old white kid with a 36-inch jump people keep telling me I am not going to be able to dunk I can barely touch the rim but seeing this video inspiring I am subscribed and looking forward to more videos. David
Good luck David!!
I have been working on my vert for a while so this helps a lot
I’m 6’3” with only a 20in vert so I gotta work to dunk (I can touch rim )
This is really well produced
Appreciate it!
This is actually so cool
I would reccomend listening to Isaia Rivera because he is a really good jumper and dunker
bro is going places if he continues posting
For you Chris I will keep it up
Amazing video!! Did you use any professional camera for the outdoor footage? Or was it just color grading
Thank you!! I use a LUMIX G7 (great entry level camera in my opinion) primarily and my iPhone 13, but I alter the colors in editing as well 😄
Appreciate the no-nonsense video. May I ask during phase 1, the strength phase, what are the strength standards to achieve relative to bodyweight? So for your 5x5 squats:
• what weight were you repping?
• depth?
• tempo?
• exploding up or fully strength focused grind up?
Nordic curls:
• supported or already repping bodyweight?
Trying to understand what level of strength I should achieve before moving on to develop power.
For reference, I'm 5'9.5" and I'm grabbing rim as a 2-feet jumper.
This the questions I was wondering I hope he answers lol 😂
Precision and Magnitude OH YEAAAAA
YEAAAAA
Where'd you get your hoodie? (Blue Nike one)
Nice video btw!!
Thank you!! It’s actually from Primark, got it a few years back 👀
@@johnnyperkins_ Thanks for he response! 👍
Don't forget to stretch before and after every workout. You could get injured if you don't.
what percent of your max did u use on the speed phase?
Trying to dunk 5”10.5 at 14 and already 8 rep maxed out the leg press machine(390 lbs) and can touch rim
Very helpful video! May I ask how tall your are and what your vertical is?
Thank you! I hope you can gain something from it! I am 6’0-6’1 without shoes and I have around a 31-33 inch vertical, I’m assuming
W vid🫡💯 defs subscribing. Btw how can I learn to edit like this 🙏🏾.
Thank you! Should I drop a video…?
@@johnnyperkins_1000%
Why am I watching this? I can dunk lol... W video btw
Goat thanknyou
I'm 5.6 and a half with 34.5 vert went from 17 to 34.5 vert in a year 17.5 inches in a year 😂
Edit sorry I measured wrong 35 36 inch vert not 34.5 so 18 inches to my vert in a single year
My Goodness
brooooo tell me how plss
@@crescentmellow5367 plyometrics 3 times a week and same exercises you do bodyweight do the same with weight and 4 or 5 times basketball do calf raises squats bulgarian split squats single leg jumps squat jumps high knee toe taps tuck jumps and do all the same stuff with weight 1 set 10 reps of all
How pls
That’s nearly as high as wembyamas
you can dunk bro its just mental now
I’d like to believe that! I actually threw one down legit after reading this 😂
750th sub
GOATTTT
after completion of 12 weeks do i alternate between phases or stick to phase 2?
The most important thing is just jumping multiple times a week especially if you don’t weigh much or don’t jump high (because not much force is going through your body’s tissues you can recover more). But also don’t increase jump volume too quickly
Yo nice vid bro. How did you learn how to edit like that bro?
Thank you! Should I drop a tutorial…?
@@johnnyperkins_ofc bro. That type of editing can give a small CZcams channel easy subs bro.
love the video but no isometrics?
Alr so when you do this, are these the only workouts I do or do I still keep doing other workouts, like an upper body lifts, and lower body stuff like that.
For lower body, I would stick to this workout for the two days each week. It’ll be a lot on your lower half and you don’t wanna overdo it, so two days a week for lower half in terms of lifting I think this is a good medium. Besides that, feel free to do other workouts for upper body etc!
I'm gonna try this out and make an update video! see yall in about 12 weeks
Let's go good luck!
Starting tommorow because I already worked out today💀💀but anyways as of right now I’m about 6’2 195 lbs and got like a 27 inch vert. And we’ll see a month or two from now my progress
Good luck!! You got this!
what does the « -8 » mean? 🧐 great vid ❤
were all those dunks on 10 feet hoops ngl make a series
bro im 13 years old at 5'10 ima try this and get back to you in 3 months!
Good luck to you!!
After all these weeks what do I do after that
y the hell dint my youtube algorithm suggest this video b4
My brother is 5'6-5'7 he has a 38 he just needs to learn hand technique he can already can standing dunk he wants to do one hand tomahawks and things as such.
thanks for the video i will try it out but what should i do after week 12 ?
I would try it again! See what can happen. Instead of doing the weight you did in the beginning at that point maybe increase the weight or reps!
@@johnnyperkins_ thanks bro
how high were the rims in this video?
W vid
W comment
i know i'm late but do you need a specific weight or like age to do this or not?
Nope! Any age and weight you're comfortable with! Make sure that you are doing within the set range for each exercise that feels good but isn't too difficult. You don't wanna be so sore that you can't move yk
You can’t forget to jump you can’t build the ability to jump without jumping you have to jump regularly
alright ima try commiting to this cus im 6'5 and i can grab the rim and touch the top with my fingertips while using 2 hands *pause* but this should help me dunk soon im like very very very close just 1 inch more needed to dunk and your methods might help me start dunkin how i should be at my height might make me a better defender too be able to get them snatch blocks fr in context im 6'5 and my vertical is like 23 about and my wingspan is 6'8 last time i checked that was when i was like 6'2 or 6'3 so it could be 7'0 now all ik is im built like a nba player at 15 fr fr
How you 6’5 and can’t dunk bro
Actually my friend is 6’5 and can’t dunk either
@@ry_an. actually i can apparemntly i just dont know how im gettin my vertical up i can shoot though im like kevin durant 2.0 fr in my playing style i just havnt unlocked tha t potential yet
Are these the only workouts you did or where there more?
Just these!
When you change phase do you stop doing the phase before completely or add it in with the next phase?
Stop completely. So say week 1-4 you do certain exercises, after that you switch to the exercises for weeks 5-8!
@@johnnyperkins_ thanks so much man I can grab the rim on like 9ft 6 and I'm 6,2 at 15 so this will help me get my first dunk in a few months
what does this number after "-" mean(right next to reps and sets of a given exercise)?
Depending on the exercise, it's a recommendation for reps! So for example, maybe one week you do lunges with a certain weight and can only do 8, maybe the next week you're able to get 10-12, but once you hit that rep range and get comfortable with it, maybe you move up in weight again so that you're around that 8 reps again. Basically, it's just so that when you do an exercise you find a weight that is comfortable enough to make you stronger but not push yourself too hard and to progressively add weight as you get stronger 💪
Thank's great vid
How many days per week do you do this? Do you take rest days?
My coach said i would not get good results if i did this evert day
u wont, u need to rest 3 days a week
I would do this 2x per week. What I did was maybe the first day would be a Tuesday, then again Friday, then Tuesday the next week for example and repeat
Do you think this program would be good for all jumping goals. Or just dunking.
I want to do triple jump but I am struggling to find a program
I would say all around it helps with vertical jump. I've heard that track teams have used similar programs too
ok, i might change it to add broad jumps or something like that
If you can already dunk if u do this will you be able to dunk better🤔
Yes 100%
Starting in two days I will begin my 12 Week Journey, please remind me by liking this comment, there will soon be an update.
LETS GO BABY!
@@johnnyperkins_ Update: I got my first dunk yesterday.
this quality with 1400 subs is crazy
Appreciate you bro ❤️
assuming your meant to do it 2-3 times a week?
Correct! 2 times is ideal and if you can I would recommend having a day to practice jumping / plyometrics
How high is your vertical reach?
About 7’7”
856
easy, lower the rim
"God can't give us peace and happiness apart from Himself because there is no such thing." - C.S. Lewis
How to dunk in 12 weeks: Step 1 - take 10 grand worth of PEDs a month like the Liver King. Step 2 - don't skip leg day. Do these two and you can dunk on your favorite WNBA player like Brittney Griner.
2wavy back @ shady grove