THE 40+ INCH VERTICAL WORKOUT

[@mertkeskin2142]

Step One=>Static streching 02:06 Step Two=>Dynamic Stretching 03:03 Step Three=>Workout: Dumbell RDL 03:53 Single Dumbbell squats 04:30 Jump squats 04:50 Dumbell calf raises 05:12 Dumbell step ups 05:58

[@NoLimitHUD]

how much mins inbetween sets?

[@Maxpap09]

@@NoLimitHUD 1-2mins

[@twishzz5163]

​@@NoLimitHUDin video

[@peruvanzyl2318]

4x8 4x8 4x8 4x12 3x8

[@miles3053]

wrong, dynamic stretching before the workout and static stretching after, doing static stretches before increases risk of injury.

[@Motoboy_yzf]

Thank you for everything you have done for us Dakota

[@geoffreyvarner8087]

Thank GOD for giving him that ability

[@beratvevo7142]

how many days a week should we do

[@DuragVon]

@@beratvevo7142shii if u wanna jump out the gym, everyday 😂

[@thatonemoji]

@@geoffreyvarner8087 its hardwork bro, u can acheive ur max vertical if u do the right things to

[@fishington87]

@@beratvevo7142 3-4

[@finlayjones8007]

Anyone watching this, remember to do dynamic stretches before and static after workouts. Static stretching can increase chance of injury and reduce performance levels if done before. Also for the main compound lefts, I would say that 4 X 8 is more effective for hypertrophy. I would say for the main lifts, (squats and deadlifts), do heavy weight for 4 - 6 reps for maximum force production. I would also recommend practicing max effort jumps for technique and plyometrics with low volume for a quicker ground contact time and increasing rate of force production. Sprints also help with speed. Jumping your highest is simply improved by working on all of these aspects. how high you can jump is relative to your power and technique. Power = strength X speed.

[@bolla9310]

Is it better to make a day for plyos and a day for lifts or mix them both in a balanced workout? I do upper and lower workouts 4 times a week but i don't know how to fit in plyos

[@kingclassified8503]

@@bolla9310 I would mix in plyos with an upper body day

[@nicolasgains]

@@bolla9310 You should do plyos at the beginning of your leg days, so they are done with the most intent, and also you give your legs more recovery time during the week. You should follow something like this for your lower body days: -Dynamic Activation (dynamic stretches, low level plyos, carry's, tendon stiffness, etc.) -1 Knee+1 Achilles tendon isometric 3 sets 45s (for example, a wall sit for the knees and a unilateral calf raise hold for the achilles) -Plyometric movements (low sets and low reps with max intensity and 1:10 rest ratio, meaning if you perform an exercise for a total of 6s, you rest 60s). There are unilateral and bilateral plyos, weighted, unweighted, assisted, horizontal and vertical, and they all serve different purposes towards a similar goal. -Main Power movement (Power cleans, for example) -Main Strength (Back squats, front squats, etc.) -Posterior chain compound(RDLS, Hip thrusts, Nordic curls, etc.) -Accessory for calves (Heavy calf raises) Remember this: You are not a bodybuilder or a powerlifter. You are a basketball player. Hypertrophy and strength are very important factors, and they have to be trained at some point, but your main focus is power (combination of speed&strength) so you should mainly aim to move heavy weight explosively. High intensity, low volume. Also, you should go from less specific to more specific movements and variations as time goes by, for example, at some point you should add half squats, quarter squats, weighted plyos, band assisted plyos, etc. It will all depend on your goals. Practice dunking, on lower rims and max approach jumps. Plyos and weight room movements are meant to improve your power output, but you must be able to translate the power you've gained, or else it's pretty much useless. If you need something more specific, dm me on Instagram @ndsehr

[@sebastianpedraza2983]

@@nicolasgains how many times a week you recommend me to do this routine/leg day?

[@adriandavejalapan4720]

​@@nicolasgains WWW broo

[@yukithetallindividual8207]

More young athletes should be doing these videos they’re🔥🔥 Your an inspiration man fr these videos mad insightful

[@ishiftedu]

most don’t want to though because it gives up workouts that their system has them pay for or yk gives people an advantage, what dakota is doing though is looking out and giving back to the community and looking out for us

[@thefirstdaddy9981]

I’m an eighth grader that was on the varsity team last year but never got any playing time. We lost in the semi-finals and also lost 3 seniors. During summer ball and going into this next season as a ninth grader I should be a starter and your tips have definitely helped

[@gera-t8886]

We Fr the same bro

[@BBHighlights335]

@@gera-t8886 bro shut your ass "we fr the same" speak english this isnt the hood its a tutorial on how to increase your vertical jump what r u on buddy

[@surgefnaim]

Gah damn 7th grader on varsity without playing time is still crazy your high school is either dogshit or your just crazy hood

[@sneakersandsports5500]

Hi Dakota I think you are full of potential, you have done alot for your fans.Thank you.

[@SportseditzJ]

Hey Dakota I am a 6th grader from GA and I love watching your videos you are the reason FGCU is one of my dream schools you put a smile on my face every time I watch your videos ❤

[@therapyequalsbasketball.354]

man I wanna thx u so much because I have been searching through the internet like crazy for good vertical workouts until I found your ways of working out and this video will be very helpful and will most probably increase my vertical. And I will start my workout by next week and fully grind and hopefully have good results before my b-day

[@charbelkhalil4986]

Thank you man for dropping this banger video . Keep working hard 💪💪

[@beratvevo7142]

how many days a week should we do

[@charbelkhalil4986]

​@@beratvevo7142 do it like 3 times a week

[@Kungi112]

just did it for the first time today, great workout for athletes who play a lot daily since it isn't too strenuous but still gets the job done in terms of working your muscles

[@swaggerdagger_101]

hows it going now?

[@Kungi112]

@@swaggerdagger_101 haven't properly been doing it but im 5'11 and grabbing rim almost dunking

[@miixed5612]

WORKOUT: static stretching dynamic stretching barbell rdl 4x8 dumbell rdl 4x8 barbell back squats 4x6 body weight squares 4x8 no weight squats 4x15 jump squats 4x8 barbell calf raises 4x6 dumbell calf raises 4x6 no weight calf raises 4x15 each leg barbell step ups 3x8 dumbell step ups 3x8 no weight step ups 4x10 each leg (ps I recommend doing max intensity jumps with knees up)

[@apostolmarko2871]

do you habe to do every single excercise or are some of them like a choice in case you dont have equipment?

[@andreiiii27]

@@apostolmarko2871 if you don't have a barbell to do calf raises for example, do dumbell calf raises, if you have neither do the no weight ones. I hope this explains it

[@apostolmarko2871]

@@andreiiii27It does explain it thanks

[@Swag2WheelsEnjoyer]

I love cool aid people

[@jordanroethler]

Dakota Rivers I’m your biggest fan that one body workout what you did in that video that got me so much stronger and better at basketball

[@fozi_anabosy6916]

I think dakota is the best guy in tge basketball comunity i mean he gave me motovation to start playing again after my injury and i can't forget the toturials that helped me recover and do more workouts that benefits my basketball career thank you dakota love you

[@damirngen1217]

Just checked out the Podcast & so far the two episodes are great.

[@saadm22]

which podcast

[@Top_G_28]

Thank you God bless you

[@bloodfireow7380]

Thank you for putting in so much work

[@KKellow]

its a good day when Dakota uploads 🔥

[@gabryx2831]

such an inspiration bro, love you

[@redline.rocket]

This man’s grind is insane keep it up ong

[@mystic_vid7432]

bro i love you mann. i only started watching you this year but you changed me bro iam thankful for that

[@wdies09]

Thanks bro for making this vid! I'm trying to get my first dunk and hopefully these will help (I'm also doing one of your plyometric vids)

[@icespiceoverratted]

You know it’s a good day when your inspiration posts. 🔥🔥

[@onnokloster1133]

my favorite d1 youtuber

[@Bjay127]

The goat. Always very helpful

[@prodsincityy]

We all love you Dakota

[@killedbyakame8367]

Im so grateful for this video

[@gonthestoneageboy]

Whenever I get to see new video of Dakota i get more inspired

[@SirGentlecat]

i just want to be like u man,i am doing your progresses and i wish that i can play in d1

[@_The_Answer_]

Bro, you are my favorite most favorite player. You inspire me a lot and I want you to get into the NBA. Of course, it is unlikely that I will succeed, since I am from Russia, but I hope that you will get in. I love you❤❤❤

[@YzrtSushi]

Dakota lemme get the quote of the year 🐐🪬

[@GodSavedD3rp]

If she love Neymar she for the streets

[@ThatOneHooper16]

You inspire to be a better player and to work on my craft. Thank you

[@mihailtrajkovski9197]

People also need to remember that you need to stay consistent! Don't expect results over night...

[@nahumsnahum8867]

Dang Dakota the goat fr dont sleep on him!✌❤

[@savage_rishabh2255]

you r amazingggggggg

[@borgesss18]

Dakota, then make a video showing how you set up your skills/shotting training during the week

[@PeterGriffin-u7x]

Hey Dakota, can you do a strength lifting full body routine in a future vid? Love your vids man

[@shrek_the_ogr3765]

Thanks for all this help man really benefits me learning from a D1 player.

[@mathiasjohansson8034]

You need to do the after the season day in the life vid

[@ezekielmatta]

Love you broski

[@Aizarre]

Dakota you think you could make a video about how to watch flim, and like things you should look for when watching it?

[@Amperall]

Bro Dakota is such a W

[@_celoh]

Dakota can you drop an updated full body lifting routine??

[@MohammedRUddin]

Thank you love ur videos I come to ur page every day and hope for new vids

[@bb_time7]

Should I do either with a barbell, or with dumbbells, or without weight? Or do I have to do a barbell in a row first, then dumbbells, then with my own weight?

[@wrongway9060]

This is the video I have been waiting for 🤝it gonna help me as 6'9 feet I appreciate ya💯

[@Cert_The_Gamer]

Bro never fails when it comes to dropping HEAT 🔥🔥🔥

[@bezzog]

Dakota's the best

[@vizionmochialexvlekisscott]

How many times should I do these a week ? And thank you so much for your vids, they help me get better at basketball everyday.

[@ruvimpisarchuk]

Could you share your spotify playlist with us? Thankyou!

[@Broskii29]

So glad you posted another video! And why it took so looongg??

[@juszayo]

me too bro just this past november i almost got my first dunk, i was 5'10 and 13 too

[@spoof8451]

Thx bro I gotta wait till my ankle heals up and imma do this

[@AbrahamLincoln21]

Will these stunt my growth?

[@leduy1828]

The following video is about how you became a basketball player

[@dominicmoragregaalatorre2969]

You’re the goat dakota 🔑🥇🐐

[@chenleadmiraltyps]

This is so helpful, you have earned yourself a sub

[@LeoD1u]

Can u update a upper body and lower body workout?with weights

[@mattiatintori9824]

love your work man

[@guccighost1622]

Thanks for dropping this video bro KEEP GRINDING💪

[@jaydenburgos2427]

Such an inspiration Bro From Philippines here❤❤❤🇵🇭🇵🇭🇵🇭🇵🇭

[@Alex-K4L]

Nice workout bro but isnt it better to do dynamic stretches bevor and static stretches after the workout?

[@abceckswhyzee7169]

According to studies (I think, I'll see later) static stretching is worse if your muscles aren't already warmed up ("warm" muscles vs "cool" muscles). Ex: light jog for 2 mins + static doesn't decrease performance, but just static might.

[@aronsantos1406]

You the goat bro

[@jayrmation]

Yooo! 100K LET'S GOOO!

[@oldmegone]

needed this fr man. been trying to train more to get much better. thank you. God bless. Jesus is coming again! Repent and believe!

[@sniperplayz6895]

Preciate u Dakota‼️

[@kyubi7153]

What's the name of your intro song please ?

[@Sergio-tc5hw]

👏👏👏Excellent video Dakota, support from Spain 🇪🇸

[@cyberonix3750]

I’m average in height at 5’6 at 13 and I can touch the rim on 9’5 and my goal is to dunk before I’m 15 so this content is very inspirational keep up the good work

[@maynorb21]

How old are you rn?

[@psalmsurfer1]

Average for your teen super early age but not for adults which is around 5'10 for males

[@bananalegend194]

i have a pretty similar goal, but my goal is to dunk before 2025 which is few months before i turn 15 and im also 6'2 in shoes which should make it a bit easier

[@petrovich9898]

Thanks for this video bro

[@DylanKarar]

Thanks bro ❤

[@isaacoliveira33]

Yesir I needed this video

[@yeyeidris6608]

Thank you 🙏🏾 ❤

[@DuragVon]

Appreciate it, now time to get to work

[@ThinkHistorian]

Dakota can I get some advice on rizz I’m not down bad they say you gotta learn from the best to be the best help me out brudda

[@ireallywantabeard6192]

Idk if its just the angle but you lean a bit on your left leg alot when you squat, maybe just the angle but if it aint im sure it would be a huge help to ur vertical if you can get it fixed

[@jay-rsecosa970]

Waiting for your next vlog man

[@montalirecords]

DaGOATa Rivers

[@CaptainCorazon]

im 5'6 with 32 vert, this is where my journey starts with these workouts ill be back in 3 months.

[@controllerecho7643]

How you got that much vert pls help a brotha out and give me some tips, I'm same height

[@beckett6248]

update me in 3 months bro 💪

[@souja_slim504]

@@beckett6248we gonna see😂

[@STAGEY_SLEEPS]

Update us soon

[@jonir3670]

Update

[@-white2870]

bro!I wanted to know the music on the video

[@Ibralifts]

Yo Dakota you should do another day on the life

[@ClaydinMabry1]

Got a more than a hooper hoodie def worth it fire quality

[@Anelka_dan]

Give us video of your conditioning workout and shooting

[@danielroxsander2668]

Dakota, what is the name of the song you put in your intro??? Tell me please!!!

[@51OVM]

Aye bro can you link your bball playlist lemme see your music taste

[@mathiasjohansson8034]

Love the vid

[@keithnevinvincent1577]

Can u do a ppl spilt series

[@kriosthrive]

love you bro❤️

[@cashlsskkk4404]

If you make a video about healing "Jumper's knee" many hoopers will need it. As me

[@iammjayyyy]

Ice, rest, and do strengthening exercises atleast 4 times per week

[@USERc2ele]

Need this.

[@botibiro9771]

Keep up the gring King!❤👑

[@deafsomali]

Thanks for dropping the workout! Definitely gone apply them to my jumping workouts. How many times would you do a week tho?

[@ryry4589]

Depends on you

[@andreiiii27]

Depending on how fast you can recover. I personally find that doing this 3-4 times a week is enough for me but I sometimes do it fewer times because I have some other workouts to do aswell.

[@deafsomali]

@@andreiiii27 bet how do I know if I can recover fast though?

[@andreiiii27]

@@deafsomali There isnt really a certain way to find out, you just have to test it out and see how fast you recover tbh.

[@kelvin_f.k.2789]

Nice Dakota🔥. So how many weeks or months can you do this exercise

[@icespiceoverratted]

WOOOOOOO 100K BROTHA

[@lalagammers6702]

Excellent bro 🔥

[@jackHH1151]

I live in estero right around fgcu i have been to a couple games and camps I also know Caleb Cotto

[@gabrielmoya3083]

Hey man should we be doing the jump squats with weight

[@TopG45]

Post some more workout videos like how you be shooting around

[@safouanebouraddane2009]

Bro keep going I love you ❤️‍🔥❤️‍🔥

[@TNTdatDJ]

How many days a week do you do this workout? Are you substituting leg day for this workout? Or do you do both workouts at separate times?