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
@pr1ce804 Жыл бұрын
thnx
@JayanthSajan Жыл бұрын
Thx bro
@haem_1 Жыл бұрын
luv u bro
@mattyburr760 Жыл бұрын
Not all heroes wear capes
@sacco_jr747711 ай бұрын
The goat
@alexandermendez46539 ай бұрын
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.
@prathambhalla56988 ай бұрын
how is it going
@JayLupe7 ай бұрын
1st and foremost, DONT DOUBT YOURSELF. Theres many 30 and 40 year olds out there that are throwing down dunks and theyre under 6'2! Good luck
@NukeMedia7 ай бұрын
How did it go? You dunking yet?
@alexandermendez46537 ай бұрын
@@NukeMedia no, but I'm touching rim again
@NukeMedia6 ай бұрын
I guess not then...
@josephgilbert165 Жыл бұрын
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
@josephgilbert165 Жыл бұрын
the best plyometric is DB squat jumps i recommend 30lb weights
@iatepeppapig128 Жыл бұрын
what was your schedule like for workout and training?
@nishidaserve9734 Жыл бұрын
schedule??
@josephgilbert165 Жыл бұрын
do this workout multiple times a day everyday and i just have good genetics :) @@iatepeppapig128
@dinobatwarrior5947 Жыл бұрын
Im 12 and 5'6 so ima try this thanks for telling us your results
@japprivera3129 Жыл бұрын
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!
@RiqB Жыл бұрын
I appreciate that a lot man!
@heisenbergy.10 ай бұрын
Damn being 40 and still playing. You inspire me man keep playing
@josephjezrawi Жыл бұрын
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.
@RiqB Жыл бұрын
Ayeeeee! I'm happy to help man. Keep working
@noahboat-uj4uv8 ай бұрын
how long did it take?
@kingachuu Жыл бұрын
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.
@RunnersUniteCoaching Жыл бұрын
People are only worried about themselves my man. Train hard though you can dunk!
@reversicle212 Жыл бұрын
fist bump bro, same here
@coolmanrare Жыл бұрын
5'7 same feelings too
@kingachuu Жыл бұрын
@@foldedcandle im still growing, im not at my peak height
@RemyFoundYou Жыл бұрын
Im 5’5 and can dunk
@cyberWarrior7519 Жыл бұрын
The 🐐 is back with another plyometric video 🙌💯❗️
@RiqB Жыл бұрын
Yessirrrrr
@tomasperes1683 Жыл бұрын
Man i was just searching a plyo workout without equippment .Glad I found u 🔥
@RiqB Жыл бұрын
ayeeee
@noobtamer363710 ай бұрын
I'm 6'2" and still can't dunk 😅 Hopefully this will help! Thanks for the video!
@vaultboy69117 ай бұрын
Any improvements so far?
@witaa005 ай бұрын
Yo we need an update
@JhonCastillo-g2b4 ай бұрын
update?
@Gigsonaa2924 күн бұрын
Waste of height bro
@LeoFlatt17 күн бұрын
@@Gigsonaa29 6'2 ain't even that tall you're just short
@JD13Coaching2 ай бұрын
Dude, love this. My brother is an HS player, and as a college coach he looks to me to make workouts/training plans for him once in a while. He has shown an interest in plyos recently, and this is one of the videos I sent to him to reference. Thanks for putting this together, great entry/med. level articulation, and training that works no matter how developed you are.
@bkb9671 Жыл бұрын
Awesome stuff man keep it up you’ll get there
@xavierdeltoro28865 ай бұрын
finding out for the jump squat to go a quarter of the way has changed my life. thank you
@timmytombstone20289 ай бұрын
Man im 6'2" with like a 6" vert, its terrible 😭, definitely gonna do this bro, thank you so much!
@wa_kaaa86986 ай бұрын
Did it work I’m the Samr build😭
@stanleyrokita9919 Жыл бұрын
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.
@RiqB Жыл бұрын
THIS IS ALL FACTS
@Rph4045 ай бұрын
I read this 8 months ago I think “it won’t happen to me right “. And now I get knee pain and go back to this comment 😅.
@m0ood4 ай бұрын
My main goal is dunking. Starting this Monday, gonna keep up the training. Definetely saving this video.
@JordanCulpepper-ux5jb3 ай бұрын
Have you dunked yet?
@josejuarez86079 ай бұрын
Thanks for the very knowledgeable information definitely will be trying these exercises.
@dillonbrooks7807 Жыл бұрын
Great video man. Respect the hard work, dedication and passion.
@BoLBibleStudy10 ай бұрын
I’m 24, 6’2, and can’t dunk rn. However long it takes me, I’m GONNA get my hops up
@BoLBibleStudy10 ай бұрын
It doesn’t help that I’m bulking and at 240 lbs rn😂 strength going crazy, jumping… not so much
@RiqB10 ай бұрын
Going on a bulk definitely affects the vert negatively haha
@ballwdir Жыл бұрын
i’m 6’5 and in college .. you just gave me a game changer my boy
@tnawg Жыл бұрын
Seen any improvement?
@ballwdir Жыл бұрын
@@tnawg 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
@tnawg Жыл бұрын
@@ballwdir Alright, keep going strong brother! Thanks for the tag.
@Mouchoo Жыл бұрын
@@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 💪🏾
@anosvoligoad4390 Жыл бұрын
@@ballwdirDamn bro keep up the grind stay strong
@xMizuki_YT Жыл бұрын
I'm 5'6 at 13 yrs old, I can see my vertical improve. I can touch the backboard in 1 week. Thank you.
@thehero22224 ай бұрын
good content mate. love the dedication
@BennettDunks2 ай бұрын
Gonna have to try these out. That’s bro!
@bentonkareem Жыл бұрын
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!
@inspireatrandom216 ай бұрын
Wow this is a really good video. Thanks for taking the time to explain this in such detail
@coolmanrare Жыл бұрын
Tysm, i started your older one like a month ago, i think i've increased my vertical by like, at least two inches
@antddtm6 ай бұрын
reason why i love this guy is because he was the first to start popularizing plyometrics
@traknologist Жыл бұрын
That sprint form at 3:17 is TEXTBOOK!!! Great form!
@EpicGamer-wl2vf Жыл бұрын
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?
@rd_eli10 ай бұрын
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
@roberto.alverio12 Жыл бұрын
Great video man, just what I needed!
@TheJiZou7 ай бұрын
To anybody seeing this, I high recommend doing these workouts no more than 2-3 times a week. Speaking from personal experience, plyometric workouts are extremely taxing on the body and without proper recover you are increasing the chance of injury. Ending up getting a stress fracture in my leg from overloading my legs.
@mrman42717 ай бұрын
thanks for info god bless man
@bravevalkyrie19995 ай бұрын
What if this is too easy? Can I do it every day then
@TheJiZou5 ай бұрын
@@bravevalkyrie1999 You should modify your workout to make it a challenge so 2-3x a week is enough. Your body isn't going to adapt if you don't push it and give it a reason to improve. Don't ignore the important of rest because that's how I got injured by working out too often.
@svnTsix4 ай бұрын
i got a question, so i started doing this plyo workout last week and my legs came out sore as hell.. Second week comes around, i recently just got done with the workout and i havent experienced any soreness at all. did i do something wrong? i gave my best during each exercise
@bravevalkyrie19994 ай бұрын
@@svnTsix true same thing happened to me
@steakbeard Жыл бұрын
Awesome stuff dude. Thank you and keep up the great work!
@satireawful574Ай бұрын
Real workout man 🤞🏾
@totonoen64538 ай бұрын
Thank you for the planning!
@marvelleonline7 ай бұрын
You used to be my fave character in Mortal Kombat, and to find out you're also a hooper mind=blown.
@Rob1066-3 ай бұрын
This is a great workout! Thank you so much! I will probably never be able to dunk and I don't care. I can hit the basket with jump shots and layups. I've been doing jumping workouts for a while but I like this the best so far. I'm nowhere near dunking but I have a lot more fun playing basketball. I also play with martial arts particularly boxing and pendulum step. Pendulum step is very horizontal jumping, which I also do a lot of. I don't claim to be able to win a fight I just do it as exercise. One thing I recommend looking into not because you need it but because you can recommend it to your audience. You can even make your own video of it look up ballet foot strengthening pointe. Ballet foot strengthening gives you the tendon stiffness that you need. It's really amazing it has been integral to my jumping.
@coolmanrare Жыл бұрын
Max Approach Jumps: 6x4 Squat Jumps: 4x6 Sprints: 6x30 Drop Jumps: 5x4 Pogo Jumps 4x12
@kleinxawrebelsondra797 ай бұрын
Warmup: 5 sets of 45 seconds wall sit jogging or stretching Exercise max approach jumps 6 sets of 4 reps Sprints 6 sets of 30 meters Drop jumps 5 sets of 4 reps Pogo jumps 4 sets of 12 reps
@ondeckproductioncompany2761 Жыл бұрын
Last one has really helped me, this is great!
@malakiodiyo8743 Жыл бұрын
it really works, i can hang on the rim at 5'9, still got a long way to go
@Adam_the_One Жыл бұрын
Thanks for this
@sw0rdstorm52 Жыл бұрын
Im 6 foot and can't touch rim. Thats gonna change thanks to you bro
@nano_org4 ай бұрын
Smart lad, thank you
@kettlebellken6 ай бұрын
Great video on the how & why ... I'm 61 and last dunked at age 47 so I am on the reprogramming journey to dunk again. My standing reach is 8'4" so I need about 28" vertical (to 10 feet 8 inches). Currently at 26" so always looking for new training techniques to gain 2 more inches. My max vertical was 34" in my mid 20s in 1987
@brandonmoore2452 ай бұрын
Vert Shock changed my game completely! I added a solid 10 inches to my vertical in just 4 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!
@snoozenlose11 ай бұрын
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
@jopetaldecoa7 ай бұрын
Thank you 🙏 😊
@h3fg11 ай бұрын
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!
@huntermach7356 Жыл бұрын
Love the Strawhat's wanted poster plus Aang in the Avatar state.
@RiqB Жыл бұрын
Real one
@yoelmorales2088 ай бұрын
Amazing video
@sdqsdq62748 ай бұрын
finally a sensible advice dude , lol came across many a mth dunk video , which is nonsese
@corde2450 Жыл бұрын
🎯 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
@whoknows8223 Жыл бұрын
Is that an app?
@neerajaluru7462 Жыл бұрын
Can you put the reps and sets
@abceckswhyzee716911 ай бұрын
Extension@@whoknows8223
@Brickswol8 ай бұрын
This video isn’t long enough to need this.
@matthewh.6266 Жыл бұрын
Awesome video bro
@YanMal-v7l Жыл бұрын
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. 😂
@coolmanrare Жыл бұрын
36 is insane
@tornadohd10 Жыл бұрын
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
@specialman260910 ай бұрын
@@tornadohd10arm span could be small tbf
@thebigcrossover506410 ай бұрын
@@tornadohd10you need a 33 inch to dunk
@nathannbeats3 ай бұрын
you could prob dunk rn ngl. depends on ur wingspan but im 5'9 with a 7'8 standing reach and 36 inch vert too and i can dunk with ease
@evannatland5151 Жыл бұрын
These are good meat and potatoes movements for explosiveness good shit dude
@bentonkareem Жыл бұрын
Bet, love that you straigt to it and no fluff and bs ads!
@Saltycures Жыл бұрын
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
@RiqB Жыл бұрын
Yup, body fat is a huge issue with a lot athletes looking to increase their vertical
@ErkinBarin Жыл бұрын
Avatar posters were enough for me to subscribe and like but the workout plan is also fire!
@samraneses90368 ай бұрын
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:)
@prathambhalla56987 ай бұрын
Any update?
@Yuyu_8 Жыл бұрын
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)
@samcerezo84196 ай бұрын
Love the video, how often would u recommend changing the routine so the muscles dont get used to it?
@freefallparkour8755 Жыл бұрын
Dude got the coolest wall
@mackoronni5393 Жыл бұрын
Sick avatar poster bro. Cool video too 😂❤
@nasty2517 Жыл бұрын
nice video :) how long should the pause between sets be?
@luisbacaicoa7978 Жыл бұрын
30k i remember when you had 1 keep it up 🐐
@RiqB Жыл бұрын
Ayeee real one
@zetsu1227 Жыл бұрын
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(
@Anime.Hubs27 ай бұрын
You could do this too Seated vertical jump 3x5 Split jump 3x8 Depth jump 3x5 Stair jump 3x8
@lalal836 Жыл бұрын
Nice vid!!!Are you going to make another video abt the strength workout ??Or something about the core?😁😁
@nikolinapejkovska6725 Жыл бұрын
I have one question tho, what's the optimal rest time between sets?
@willizzo21443 ай бұрын
1:30
@willizzo21443 ай бұрын
thats in minutes not a time stamp
@sammy1025 Жыл бұрын
Nice! Thanks for posting man im excited to start this
@RiqB Жыл бұрын
Lets get itttt
@javiercarrera92527 ай бұрын
3:49 tirarse 4:24 pogo talones 2:24 pogo squad
@HyperBoiYeet Жыл бұрын
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.
@jputs536010 ай бұрын
Thanks bro
@goaliegrizz892510 ай бұрын
Are you still doing this? And how old are you doing this as well?
@inrpicmax654111 ай бұрын
Warmup:idk 6x4 Max jump 6x4 quarter jump squats with no arm swing 5x30 secs of sprints 5x4 Drop jumps 4x12 Pogo jumps
@Smilite23 күн бұрын
I'm current 5'4 and now my vertical is 30 inches, I'm a basketball player and I did dis every day (I'm 12y)
@gamingweek-mv4mr5 ай бұрын
0:04 both 7'6?
@RyFry_FN4 ай бұрын
Ya
@Souljaxl4 ай бұрын
Yeah no hate, but bro can barely dunk.
@raphd4 ай бұрын
@@Souljaxlhe’s 5’7 tho 💀
@banfeone4 ай бұрын
@@Souljaxlprolly cause he’s 5’7 😭
@knowledge219308 ай бұрын
My guy was like, “NOW LOOK AT THIIIS!” and showed an obviously photoshopped picture🤣
@rankskerdoo Жыл бұрын
great video
@nolanyeo7137 Жыл бұрын
How long should you rest in between sets or do you at all?
@laxmynarine9362 ай бұрын
14 secs
@jackfranzino7887 Жыл бұрын
That Avatar poster is 🔥🔥🔥
@reversicle212 Жыл бұрын
good stuff bro
@bobbybigz34084 ай бұрын
6 mo in man I was hoping a year would do 😅❤
@hyp3r_GG8 ай бұрын
im 12 and im 5’4 but im gonna dunk one day!!!
@d4she5048 ай бұрын
same im 5,7 and 14 years old can i even dunk at this age?
@Brady-j7f2 ай бұрын
Im 12 and touching backbaord almost rim i made a bet with my brother id dunk in 7th i got1 year to get up there
@Meerkat0005 ай бұрын
I stretch, play some basketball (solo), then now these workouts.
@Jimft181110 ай бұрын
45 sec of wall sit already cramped my leg lol 😂😂😂
@ipsitadas8671 Жыл бұрын
0:03 mann i dont see any difference bro is flying in both of them💀💀 (sarcasm)** **there was a lot of improvement proud of u bro
@har1em26 Жыл бұрын
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 ?
@RiqB Жыл бұрын
I'll work on one
@Markd3154 ай бұрын
I've got an 8 foot standing ready and I can touch rim pretty easily just from my 285lb squat strength. At this point it feels like malpractice to not get the power for a dunkable vert.
@khylen.hightower187 ай бұрын
I am 6’0 and still rim grazing, ima give this a try
@talhayasar7338 Жыл бұрын
Nice content 🙌.Is it enough to work core muscles once a week?
@RiqB Жыл бұрын
I personally do the mcgill big 3 every day for core and back health
@talhayasar7338 Жыл бұрын
@@RiqB Thank you for responding 👊
@RiqB Жыл бұрын
@@talhayasar7338 always!
@fommy3046 Жыл бұрын
Продолжай в том же духе🐐
@EverythingisŠt4r7 ай бұрын
I finally have a reason to live
@simassv Жыл бұрын
Nice, I wish to have insane vert. Btw, are the sets are for each leg or for both?
@Roadtodunking0 Жыл бұрын
imma do this everyday
@ShoBartHehe9 ай бұрын
Same
@isaaccruel39947 ай бұрын
thanks for this, very useful. is it possible to do all this and then add some strength work at the end? hexbar deadlift or squats etc?
@jveezyy Жыл бұрын
i love this
@jimmyjohnjingles6266 Жыл бұрын
Yo ur hair is amazing bro
@1jayvo10 ай бұрын
I’m 6’3 and can’t dunk
@lulstef-kfye8 ай бұрын
Seek medical professional help
@DanielMartin-nm2ch8 ай бұрын
6'2. Can barely touch the rim 😢
@1jayvo8 ай бұрын
@@lulstef-kfye I don’t even hoop I don’t care bruh
@Peeze168 ай бұрын
Give up
@kingcole65617 ай бұрын
Yall ass 😂
@AbubakrMohamed-yn4sw11 ай бұрын
Is there more exercises I can do at home without the sprints and the running at the rim one?
@jed-cn3jl Жыл бұрын
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
@mikeR399 ай бұрын
Where’s your progress now? I’m 6’3 wondering how you did so far
@petrifiedmonk Жыл бұрын
Need that D luffy strech routine to get that gummo gummo bounce