How I increased my vertical to dunk at 5’8 | you can too!

[@russellanderson1985]

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: kzbin.info/www/bejne/joTaeZaOpdx3ZtE 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!

[@davidsr9719]

Quick and to the point, information is delivered quickly with sample video. Great content broseph!

[@chrissett1220]

Very well put together! Great content !

[@Aj_athletics]

Much appreciated!

[@ijustwannabeadrummer]

When i was in hs and in my 20's i could touch the rim but never dunk,maybe with a tennis ball, I'm 5'11.... now I'm in my 40's I'm gonna try these out. I was about to cancel my gym membership since all i do is burpees and run now. Challenge accepted. I'll keep you posted and thanks for the research and making this!

[@TristanJulaine]

Let us kno

[@Aiordo]

Check out the knees over toes guy and the bioneer.

[@jeremyleidy5566]

Gl man let me know how it goes

[@BobRoss-wm3lc]

Update??

[@ijustwannabeadrummer]

sorry guys stopped balling been distracted with stuff lifting weights only lol, Imma get back on this give me 2 months!

[@satchycollins3985]

Thanks for the info 👍

[@achilles7042]

Great job young man, keep up the good work.

[@amrawii1073]

Just saw this randomly and like many other Sport contents I’ll always subscribe automatically! Great content your work is valued

[@Aj_athletics]

Thank you it means a lot to me

[@bemo8421]

This is so quality keep it up bud🤘🏾💪🏾

[@Aj_athletics]

Appreciate it

[@chickenrex6835]

regarding squat depth, its still greatly beneficial to go beyond vertical(assuming proper mobility) because it puts your knees in a weaker position, inversely creating much stronger and (importantly) more resilient knees. not to say quarter squats dont have their place as a heavy loading movement though, theres a lot of value in both

[@traitrork]

You say that the best thing would be a full squat one week and a 1/4 squat the other, I say this to better organize my training week

[@traitrork]

It was a question

[@chickenrex6835]

@@traitrork yeah, probably including some relatively light knee mobility work on the day youre doing quarter squats would be ideal for 2x weekly squatting

[@traitrork]

@@chickenrex6835 ty bro

[@ajforrest3602]

As a collegiate athlete and personal trainer I believe you need both. Quarter squats are amazing for explosiveness because it can near perfectly replicate the proper depth needed for a two foot vertical jump.

[@farhanmohammed1189]

Thanks buddy. Im 6’2. Hope to achieve my first dunk soon. ✌️

[@ltrigga219]

Good stuff, subbed!

[@charliemoore7584]

Good stuff man

[@d3vi980]

Thanks bro great tips

[@Aj_athletics]

Thank you!

[@tizo0]

Thx G! imma see how my vert goes up with those extra workouts

[@whyal5307]

is it improving?

[@Aj_athletics]

I wish you the best !

[@lucastoro6224]

Thanks man! Good content

[@Aj_athletics]

Thank you !

[@tonyboy4803]

Good stuff bro💯

[@Aj_athletics]

Thanks 💯

[@CoachDavHill]

Nice bro, you got bounce! 🔥💎

[@Aj_athletics]

Thanks 🔥

[@coelhocointech9841]

Honestly this is the best jumping video on youtbube.. I wish I had done this in high school

[@ap2752]

love to see it

[@kobie4238]

Im 6’6 and i can dunk but i wanna go higher, great information!

[@AlphaAbyss_]

Why do you want to go higher out of curiosity are you trying to do wind mill dunks or have more time in the air to make adjustments

[@kobie4238]

@@AlphaAbyss_ So i can windmill and eastbay and do different trick dunks, have more hang time as well.

[@Aj_athletics]

Go for it!

[@25kdavid31]

Underrated

[@themanthatscrazier]

Great vid, good luck with your channel!

[@Aj_athletics]

Thanks!

[@ThanoseTheOneAndOnly]

Really golden advice

[@Aj_athletics]

Thank you G!

[@chrisbera7952]

I was 5' 8 3/4" and I could barely dunk as a young man. All I did was run an play basketball. If I had had all the training available today, I would have been doing Tomahawk dunks!

[@adamawad5429]

Very smart dude. Never heard these exercises before.

[@zuhaibzulfiqar8913]

5'8 is pretty good bro!

[@Kingyyyykk]

Hey man just a heads up on your cleans you wanna try and catch the bar at your legs, if you just let it drop it can cause major pain in your lower back so how you put it down slowly is to slide it right by your chest like let it slide down like water and catch in a half squat position with you thighs

[@manesmarcellon6059]

Thank you

[@d28k83]

Things that worked for me. I would use a 10-15kg weight vest during reactive jumping and it made a huge difference in my leap. People need to stop aiming for the ring when attempting to dunk during training. Aim for the top of the backboard or raise your ring to 11ft. You'll be amazing what this can do. Your exercises and what i mention had me dunking at 14yrs old. 5'10.

[@ganeshwong9048]

Bro what was your entire routine

[@shomeslb]

Great vid bro my channel is going to turn more into vertical jump stuff as well

[@Aj_athletics]

Good luck my man 💪🏻

[@QuangNguyen-vf3nz]

Underrated! This channel needs more attention!

[@rolandtomassi3486]

💩💩🤫

[@Aj_athletics]

Appreciate that so much man!

[@K1N5E]

Let's go!

[@joejett5084]

You are the lord and savior of vertical jump training. Preaching the gospel truth🔥🔥🔥🔥🔥

[@Aj_athletics]

Appreciate that man

[@KING-COOL4]

I'm 14 and 5'8. I am going to try what you said.

[@belikejose]

Appreciate ya big dawg

[@adriangalo3813]

Looks like you can kinda palm the ball? That helps a lot when trying to dunk.

[@oliverthorcollington8948]

Can let me know if you do the first four exercises in the same workout? + what volume do you use for each exercise

[@kingtim4497]

do you do box squats at all?

[@kubilay6667]

You're 5.8 . The information below would be helpful. Whats your weight? How many reps and sets you did? How much kgs you lifted on each workout? So those info shouldn't be started point but will give us proportionally an idea about our target Thanks qb

[@supermax5000]

How many sets and reps do you have to do for those weightlifting exercises to get results?

[@inffazi1753]

Can I ask what vertical standing vertical you started at before training?

[@jeremyleidy5566]

Guess im weird. Sure id like to dunk but mostly i want to block shots and get boards. Only 5'10 200lbs with crap vertical. Still get boards but id love to maximize it along with put backs

[@Marlondubs]

Yo man can make like a full weeks workout into a video or like a spreadsheet that you can email to others that would help me a lot thanks

[@Aj_athletics]

It’s in the works!

[@Marlondubs]

@@Aj_athletics yessir W

[@lowkeyIbes]

Good info bro.

[@Aj_athletics]

Appreciate it

[@itstrulysam]

sets and reps for these ?

[@llufabluff4700]

Thanks for the info! I have team practice 3 days a week plus the match in the weekend, when do you recomend doing this workouts? The days I don’t have practice, o before/after practice in order to have some rest days?

[@Aj_athletics]

I would say on days off or before practice would be best

[@llufabluff4700]

Thank you!

[@HoopVisuall]

Can you do a vid on knee pain

[@Aj_athletics]

I got you!

[@DdAaOo]

💪👍

[@sebatherealgamer6143]

Here is the sub

[@LilManJani]

Can you make a video without equiptment.

[@alvadagansta]

You didn’t show Kilganon doing cleans?

[@joannechen3467]

DUDE, did you do lung jump? or any split trainning. When you do power snap or clean, do I need to catch it? It's the explosion part that's more important!

[@Aj_athletics]

I did long jump in high school and you do not have to catch it, although it is helpful but the main thing is working that explosion

[@bengbeng319]

Can i ask you how long it took from the moment you started training to getting dunks consistently?

[@Aj_athletics]

About 3 years but once I really started being consistent my vert went way up

[@SubzeroFlips]

Nice video! What's your standing reach?

[@Aj_athletics]

7’7”

[@glago93]

He's got long arms. I'm 5'7" and my standing reach is 7'1" 😞 I'll never be able to dunk, and I guess that's ok lol

[@retter_m6196]

crazy how I'm 3 inches taller and we have the same standing reach.... gotta love the asian genes man@@Aj_athletics

[@jah-leah]

wingspan?

[@dustyplok]

I'm about 6'1 and I still can't dunk I'm a junior and I'll probably do alot of this after the season

[@yomxchi]

You gotta get work in during the season as well. It has helped me so much.

[@Aj_athletics]

Keep working man!

[@yaboiwi9759]

New sub from me!

[@Aj_athletics]

Awesome thank you!

[@itsnoobtime7270]

How long did you train until you could dunk

[@Aj_athletics]

About 3 years

[@user-wk9ev1uk8l]

For the weighted jumps, can I just put on ankle weights and jump?

[@Aj_athletics]

Absolutely

[@user-wk9ev1uk8l]

Thank you so much

[@reeceh6958]

Who’s program do you follow? I’m 5,10 and can grab the rim but have never dunked

[@Aj_athletics]

I would recommend one of Darius Clark’s programs or a pjf program

[@luisbacaicoa7978]

Did you have any kneepain, and why are your toes up in a weight during quarter squats ive seen this a lot but i dont understand it

[@Aj_athletics]

I have some knee pain and a video on that is in the works and elevating your ankles just makes the squat more quad focused

[@josephwang2584]

Im 5’10 asian can barely touch rim 22, do u think ill still b able to dunk?

[@Aj_athletics]

Absolutely, just work hard 💪

[@4SZNCreate]

How many sets/reps do you recommend for each exercise?

[@cycl0ne999]

4 sets

[@kingofboston]

im in love with you

[@Marlondubs]

Or does anyone here have a full weeks workout or a full month Im tryna dunk before my birthday in June and I’m almost grabbing rim with 1 hand

[@pathua7692]

Awesome video! By the way, what is your standing reach?

[@The_Unified_Brotherz]

Great info

[@Aj_athletics]

7’7”

[@pathua7692]

@@Aj_athletics awesome! Thanks for letting us know!

[@young_grizzly5]

Bruh I’m 5’8 w a 44 inch max vert. Only dunked twice. My short ahhh arms😭

[@user-tn7wd9ix4w]

how long did it take you to get to 39 inch vert?

[@Aj_athletics]

3ish years

[@ZekeDiver-qe7vl]

How many sets and reps for the weighted jumping?

[@Aj_athletics]

I would stick to high sets low reps with max intent. So like a 5x5 or 4x6

[@user-ko5du1jd1t]

Im not ego lifting im doing quarter squats

[@wanderer175]

is it alright if i do the weighted jumps using a bag filled with stuff ? i dont go to a gym soooo

[@Aj_athletics]

Anything with weight will work

[@wanderer175]

@@Aj_athletics ty!

[@blklightning17]

i have 42 in vert at 5'7 and cant dunk

[@JahDizon]

how long did it take?

[@Aj_athletics]

For me about 3 years

[@TypicalScripts-]

I just turned 15 and am 5,8

[@KakashiDominates]

What shoes are those - the blue ones?

[@Aj_athletics]

Harden vol 4

[@meseeks7188]

I’m 5 ft 7 my dad said if I dunk by November I’ll get 1k$ but I don’t really care about the money

[@Aj_athletics]

Keep working hard and you’ll get it 💪

[@athletic.Nathan]

apparently my vertical is 40 inches(i got tested 4 different time 😭😭) but i can hit my head on the net and almost back board but i cant dunk am i cooked? I'm also 5'10 5'11 ish

[@Aj_athletics]

Nah, if you have the vertical which it definitely sounds like you do then it’s probably a technique issue so I’d recommend lowing a rim to the highest that you can dunk and just practice and work your way up to 10ft

[@naturalbodybuildingwithraj7800]

What about 5,3 age 37

[@filalinacereddin8449]

hello i have problem i jump so high without ball i can catch the rim but when i use the ball to dunk i feel like i'm so havey

[@MatiasOjeda225]

U gotta jump even higher, you wil dunk it when your wrist touch the rim

[@Marley697]

I dont have a trap bar are dumbbells okay too?

[@Aj_athletics]

Absolutely, any resistance will be beneficial

[@friendsza9711]

4’11

[@JakeyFoxy_Z]

What if you have a son who’s 4”11? I don’t think even a 50 inch vertical can dunk at that height…

[@Makeouthill.3615]

How long do you do waited jumps for

[@user-cc8uv6yg9h]

I don’t have access to a gym rn, I’m almost 15 and I’m 5’7”. I have a 35”, I’ve never had to use weights for my vertical, just a lot of body weight exercises, a lotta basketball and a lot of bodyweight exercises and a little bit of Plyometrics. But it’s different for everyone man. I started doing weighted jumps with two 26lb dumbbells recently, but choose a good amount of weight if you’re using dumbbells. I do 3 sets of 8 reps with about 40-70 seconds of rest in between sets.

[@Makeouthill.3615]

Bet

[@hehehawhaw5340]

how many sets and reps?

[@greg9069]

Workout enough, but not too much..

[@ThaoMap241]

0:21 took me out

[@harrison5280]

it sounds like you are being held hostage and forced to read this against your will

[@madinge711]

Bro do you know what detrimental means😂

[@sunkntreasure]

Net is 7'

[@NilsKrause-sb2qp]

guy is sleeping while recording the vid 😂😂😂😂

[@weknowhisvoice9296]

Turn to Jesus people he died for your sins. Repent of what the New testament describes as sin. Believe the gospel get baptized and obey the teachings of Jesus. The gospel and the teachings of Jesus are documented in Matthew Mark Luke and John. Jesus is the only way to be saved God bless you all. If you have faith in Jesus through your faith you will live life with him as your example../.

[@farhanmohammed1189]

Thanks buddy. Im 6’2. Hope to achieve my first dunk soon. ✌️

[@Aj_athletics]

You got this!