How to Build Your Legs to Dunk : Youth Fitness & Athletic Conditioning

[@jordanbinev6172]

At least now i know what exercises to do in the gym for the legs.Thanks a lot!!!

[@brotherbread6549]

I turn 50 this year, have patellar tendinitis and still can dunk. My son says I should show my workouts in a video. Not too many weights involved but technique training three times a week, explosive plyometric exercises twice a week, agility workouts once a week and everyday stretching. Staying limber and keeping the hips open is key for me.

[@joshuat2217]

dhalsim shoots please do. I am definitely interested in what you have. I’ve had a history of knee pain and can’t do too much weight training

[@abe8825]

That's a normal Dead Lift, not an RDL.

[@Marktizzlefoshizzle]

i laughed when he called it a RDL....

[@skilz-wz7fn]

Abe rite wtf rdl u bring bar barley below ur knees n push ur hips back . bar doesn't ever hit the ground

[@TaliRT]

Billy has a 3'6 wingspan

[@divinedafinneser6514]

Jimmy G buddy arms short af

[@johncollin8822]

😂

[@samuellizius6199]

Lol

[@akiman712]

I would like to add that these exercises (squads , deadlifts) are best done barefooted or with special deadlifting shoes. Not only do runner shoes shift the weight from your heels but the foamed mat he is standing on is adding extra cushion. You should squeeze the gluteus maximus as well when you come back up from a deadlift or a squat

[@canttReid]

I was gonna make fun of you two but I read the comments roasting y’all and now I feel kinda bad

[@rickc16]

I used those strength shoes back in the day and they worked.

[@Mata_Veli]

What shoes?

[@BrooklynBullySwag]

I was dunking at 16.. i was only 5’6 , 5’7.. i was gifted with great calfs from my pops but i also worked for it.. calf raises are good not just squats.. even better exercise is dumbbell squats to calf raises which is where at the top of the squat instead of returning back down you do a calf raise than return to a squat. But that’s honestly a last resort just run and practice dunking and jumping with a weight vest and practice basketball moves with it on..

[@torsakdev]

Would be good to see snatch and clean as mentioned in the intro. Thanks!

[@Live-Life-Freely]

As a guy that used to have a 48" vert when at 5'8" I can tell you what hurt the most after hours of balling and dunking, my lower back. When I was a kid I soon realized my lower back and ofcourse help from my legs gave me my vert. Also squats are a great way to kill your vert.

[@philly4yoyo]

Working on your abdominals is important too. Only working on your legs will make you heavy

[@ricecooker4928]

FR!!

[@dr.wisdom7917]

You need to workout with all muscles but with a bit emphasis of exercising the legs muscles

[@MvalzCreative]

I might try this. I'm 75kg or 165pnds and need to just get a little more effective above the rim. I can dunk, but I need the muscle mass to support my knees as I have been dealing with patellar tendonitis for the last 3 years. I am 17

[@HOAMusicTW]

great thx love how manner this guy is lol

[@sculpter4169]

Jumping and plyometrics is the way to go. You can try utilizing weights that mimics jumping (half squats, weighted jumps, etc) but not many great jumpers do those

[@balluse]

Cong Wang actually all the best jumpers squat and lift. Look at the world champions in high jump, they lift every day. Also, squatting deep is shown to be most effective, not half squatting.

[@23chicco]

exactly guy, the real jumper do not need weight training plio training ecc....they are simply natuarl talented for the jump.stop

[@23chicco]

the best jumper are natural made for the jump.it has to do with the elasticity of the fibers.it has to do with the talent to recruit all the musculars group involved during the jump and to coordinate them togheter at the same time. when you can do this, is a fantastic sensation.

[@metroboomin4981]

balluse quarter squaring is the most effective it replicates a real jump

[@tmac2368]

great vid coach!!

[@jeffreyjack8769]

Dat intro do "hi"

[@theradek963]

Im 6'6feet tall.I know,I should have dunk but Im only 17,and Im heavy too.And the main problem is that I have bad knees,I should have operation. So I cant jump or do squats. But I wanna dunk badly,Its cool.Any tips?

[@balluse]

ZeusTheCheese yes: if your knees are bad and you cant jump or train, seek help from a physio therapist if you have the possibility.

[@Aim4sixmeals]

If ur 6'6 and cant dunk u should quit basketball really... your not genetically gifted

[@amadeus5403]

Get your health in order first; u have to be healthy to be athletic. Lose weight first, your knees should heal up easy at 18 y/o

[@Speedgamer2015]

Jan Beemstra not everybody has good genetics dumbass.. just because you’re tall doesn’t mean you’ll automatically dunk. Some people are too heavy or don’t have very good jumping technique even if they’re tall

[@gty8340]

ease up the cheese and you'll be dunkin in no time

[@sedricsaddi4652]

Where did you get that rack at? I wanna get one so I can use it at home. It's kinda hard to do squats and stuff at the gym because people use that a lot. I would like to know we're you got the bar and weights.

[@philbaert]

Its a rack for bench press but coach Billy can use it for squats

[@skateordie642]

+Ball & Kickz matters how old. u could always do light weight so u don't have a lot of weight on ur back

[@sedricsaddi4652]

Where are you guys located?

[@rickyseguna23]

Can Billy dunk?

[@jamiep679]

What a beautiful RDL :')

[@JustClark]

That was a good bad ferret film

[@harryfigueroa2648]

Billy's landing is funny as fuck , if I see anyone landing like that on the court I'm kicking him out

[@tomfooly]

Box jumps are difficult for me as I am a one foot jumper. To get my max height and grab rim, I jump off one foot. I cannot jump nearly as high with both it's too awkward for me. Should I keep using one foot or try to change and use a two foot jump?

[@champking20]

TD Boi practice and get better at both

[@michaelb3581]

Was the person who edited this video trying to showcase his cutting skills at 3:30? You can’t even see the guy jump from a wide shot haha

[@MrFrizzle77]

This video is very educational but i couldn't stop laughing this is the funniest shit ever (Billy) lmfao

[@Diabolical3010]

When I train my legs I am unable to play basketball the next day because of the soreness! Sometimes the soreness even last for 3-4 days! So guys I should not hit legs or what? I don't know please help

[@jonahpwns]

Hardik Mahajan Do legs on Mondays and Tuesdays so that by Saturday you can play. Or whenever your games are do legs before

[@kalebgreen6264]

get in a routine and you won't be as sore

[@leeads2070]

Sore is GOOD!!! You're trnsforming you're body man, camaaan!

[@someguy4592]

Hardik Mahajan training for explosiveness shouldnt get you sore. you should lift really heavy and with reps under 4. never feel your muscles burning, else you probably arent fully training explosiveness but also endurance.

[@pokidatway4529]

Hardik Mahajan stretch dumbass

[@deshringdaonunisa1517]

Can a 5"10 guy dunk?

[@jaymarkdecenabringino3090]

I'm only 5'5 and I really want too dunk

[@bboyhydralys6807]

I'm 5.37 tall. How can practice How to Build my Legs to Dunk? You guy say: Yes, you can do it. So I wanna say: thank you very much

[@AB-oq8et]

Does the length of the person affect when I was 16 yrs old? places

[@LaCajunWash]

A coach on another video said front squats are better for athletes

[@jairuspellatt2598]

Chris do both they target the muscles in different ways

[@LaCajunWash]

Ok, thanks

[@Aim4sixmeals]

Front squats are better if u got longer legs

[@thewanderer9981]

Jan Beemstra oh really, didn't know that. Do you have an explanation why?

[@korbindallas8224]

It's about strenf

[@maxbrat8087]

lets face it billy, at 5'1 youll never dunk

[@nikolaiblair7537]

😂😂😂😂

[@461932570]

There is like 1 or 2 5'5 people who have a good 10 inches over the rim. In reality you only need the ball slightly over the rim if you want to do a normal 1 hand dunk

[@TheTopdawg26]

yeah he would be able to dunk haven't u heard of spud webb

[@joeynunez8147]

The top Dawg spud was 5'7.. Mugsy boges was shorter idk his ht. Though.

[@Sauczi]

5'7

[@alanwisdom7777]

Sorry but the coach he forgot his legs in the locker room ? Because I don't see any muscular legs

[@hybridownzDK]

how tall is the white dude?

[@flightthegoatreacts3991]

Darkerkiller 4'7

[@fat4603]

6’9

[@423tropical]

cool

[@nonaurbiz2563]

that is one strange ass RDL :)

[@coperpot100]

How many times a week should I do this

[@someguy4592]

coperpot100 two times, if your training are intense enough. else you will slow down your progress. dont forget to stretch

[@robertyu2871]

Everytime I do squat, it hurts my neck so much

[@fat4603]

Do shrugs and than put bar on shoulder and back muscles

[@erroncarter2823]

Yo name billy😂😂

[@beat_2008]

bro i aint tryna shrink bro im alr 5'10 and 1/2 and thats short

[@sculpter4169]

No offense but you are completely wasting your time if you think powerlifting or weightlifting will make you jump higher. It's like saying playing basketball will make you taller. A lot of weight lifters just happen to be good jumpers or they train jumping a lot. But I know guys who are explosive with even 400+ pounds on their hands but they can't dunk to save their life. The best way to train jumping is jumping variations. You know it's true. There are many skinny guys who can't squat much but they have 40+ inch verts

[@hazemjamaledden1956]

+Cong Wang hahahahah xD well go check how the best dunker in the world jordan kilganon and how he achieved his high jumps! the nate robinson.. power lifting and squats are the best when it comes to dunking

[@TheDesta82]

they do boths ,check nate robinson ,he does Weight training + Pylometric ,if you want have more vertical you have to do boths

[@Sy3dz99]

+TheDesta82 true. Just going for one of those won't do much. In fact, plyo alone win weightlifting by inches. But if you combine the two, you get x3 better increase

[@jumpman5537]

+Hazem JD your a dumbass Jordan kilgananon dunks all day and jump a lot you don't use weights to jump higher

[@ripamorami]

my guy, its not about massive vert all the time, while you do need that to dunk I get it but this is basically explaining what you should do to dunking not to dunk, basically for a safe landing and so that is you accidently land awkwardly you won't shatter yourself

[@boseranger7049]

romanian Deadlift? kidding me?

[@iamteamyou]

Billy should have said " Maaaannn!!!!! If you don't get Yo ass from behind me!!!!!........... First word out of his mouth was Hhhiiiiiiiiiiii!!!!!

[@notoriousdub4049]

these guys have no idea how to get people to jump higher, most people have the strength to dunk if they've been playing for a while. The gains in vertical come from training the amortization phase, which is the time it takes to go from negative to positive force. look it up if you want to actually learn how to jump higher. its a skill, not a brute force movement.

[@123basic456basketbal]

Billy is fucking 5 foot from squats and still can't dunk😂😩

[@ythsh]

billy looks pissed because he will never be able to dunk :(

[@rektoman620]

OMG MY LEG DONT DO THIS STEP YOU WILL NOT BE ABLE TO GET UP AND MOVE DONT

[@tamanakumar9244]

Is Nobaskeron Secrets effective to improve the weakest part of your game. ? I have learn a lot of good stuff about Nobaskeron Secrets (look on google search engine).

[@sb-lq3hz]

lmao his description of how to squat...put the weight on the fleshy part of the back...and drive up with the hips...I would NOT want him coaching my child on lifting lol and that is not a RDL bahahaha

[@bromatter5930]

im 5'6 and can jump higher than my 6'0 friend

[@der-4101]

Yeah bcs he is an unathletic fat fuck

[@dyshaunmckissick1028]

Cool robot human

[@deemo5806]

Lets be honest here! You can't teach people to dunk. First you have to be a baller! I you can't ball your not dunking! Remember Vince Carter dunking on that 7' plus piece of shit the NY knicks drafted. Did you hear what he said at the 2:51minute mark. " In order to dunk u have to jump" It doesn't look like billy can ball. His name is Billy. Come on!

[@cjprince3017]

Not really I know people who suck at basketball but because they have hops they can dunk

[@pm69669]

Cole Beasley who is short and a ginger and plays football can do a windmill....

[@cashpower3365]

DeeMo . I am a weightlifter. this may aid in exploding your jump

[@shamirk6095]

When you do squats. What if u don't have a fleshy a back...nothing but bone 😁

[@sv8313]

DJGMOTO or cut a pool floaty noodle to size and wrap it around the bar.

[@simplexdivine]

It legit might feel bruised and sore the first time but it disappeared after a while trust

[@raymukhtar6806]

DO NOT DO THIS. Show me the world's greatest leapers and I will show you people who do not squat. Thats some BULLSHIT in this video. Your muscle & tendons needs to be ELASTIC to dunk. Only EXPLOSIVE plyometrics replicate that. When you jump, do you have plates of weight on your back? OBVIOUSLY NOT.

[@qllonskomplow]

+Rehman Mukhtar Sorry but you are wrong. I completely agree that plyometrics are a Must in jump training, but you get the most of your potential building also a good base of strength. Plyometrics develop your CNS, your reactivity, but if you lack on strenght, the CNS you developed to recuit are your muscle fibers to fly would work, but your "weak" fibers will not get you to the next level (not mentioning that for the +30yearsold people, a solid base of strenght training let them to stay with a solid vertical for years). Its a combination of these tho factors (and I would add the weighted explosive exercices like an hybrid of the others two). Usain bold does strenght training, the "not that genetically gifted" pro-dunkers do strength training (look for jordan kilganon, chase skinkis, tyler ray,...), NFL players do strenght training,etc.... olympic lifters have a great vertical jump 'cause they training based in snatches, clean&jerk, power cleans, etc.. Just look at this insane 19 year old running back: instagram.com/p/6U-4wsTFAK/?taken-by=devonte.m.wilson (i just dont aprove the weighted squat jumps 'cause injury risk, but its showing how powerful a human can become with this type of training.

[@virgiliotattini9308]

BGR Totally agree....I'm a proof of it. 40 yrs old, 35 inches of vertical jump resulting from lifting weights plus some plyos. The weights helped me not to get injuries too.

[@jsjsksshshsu4272]

Ray Renegade

[@Sauczi]

Dwarf sorry

[@noherekruger3738]

Um, thats not a Romanian deadlift, its just a deadlift. Please stop making videos.

[@edoardovolpi8494]

Awwww it's ehow thtz y ths video sucks