The ATG Guide to Dunk

[@markcroydon3195]

I'm 5'9" and was super proud when i was 18 and could dunk. Now, 30 years later and 30 kilo's later, I can't even touch the ring. I am going to lose 20 kilos in the new year and give this a try to see if I can get back to dunking.

[@pravanw.5365]

Best of luck maan!!

[@TheKneesovertoesguy]

That's awesome!

[@nationalsocialist8382]

You can do it

[@eggsquizitine]

2 month up date?

[@ajayprabhakaran7615]

At age 50

[@samlee360]

I have been looking for dunking tips for a while now and haven’t really found anything super helpful, but this was game changing. Great advice.

[@TheKneesovertoesguy]

thank you so much!

[@Youporin]

This Derrick Rose talk really resonated with me - I always jumped only with my left leg and it was totally more dominant leg for me. Last year I got an ACL tear and it was in my right knee! My surgery was 10 months ago and I am still not fully recovered. I still feel some pain in my knee. I started incorporating some of your exercises few days ago in my workouts and hope they will help me with eliminating knee pain and help me fully recover. I even ordered your book yesterday so hope that will help too. I have set myself a goal to get back to fully playing basketball in February and maybe with exercises from this video even dunking in few months.

[@TheKneesovertoesguy]

Hey man! Coach Ken with ATG: Thank you so so much for reaching out 🙏 Sorry to hear about the ACL, but glad you've found our channel: You are in the right place. ACL Partial Tear - No Surgery Success Story: kzbin.info/www/bejne/apOxgnprd6idgMU ACL/MCL Meniscus - Success Story: kzbin.info/www/bejne/iqaygX56hdCtj7c www.atgonlinecoaching.com/success-stories ^^^ (Feel free to search for even more wins on our on-site app) ....to be honest, the best way to have long-term success is to sign up for our form coaching services (9 times out of 10, people BUTCHER the form; I can say that with experience working as a form coach last summer....) ....I myself did things on my own for much too long; it wasn't until taking ATG seriously that things began to change for me big time... instagram.com/reel/CXmC9-lDHu3/? ....we'd love for you to make the same journey... www.atgonlinecoaching.com So when you sign up, you get access to EVERYTHING we have learned over the years, including over 800+ exercise tutorial + informative videos, every single article written by Ben, all programs coached by our arsenal of 30+ form coaches who work around the clock to grade your form within 24 hours, as well as access to the ATG FAM feature which allows you to search out other ATG members and coaches in your area so you can organize group sessions or search out in person coaching…. truly worth every penny!! GETFIT2022 makes 1st month $20.22 (case-sensitive) Feel free to shoot me a DM on IG with any questions you may have! -ATG Coach Ken: (@atggarageguy on IG) instagram.com/atggarageguy/ 🙏❤️

[@TheKneesovertoesguy]

Hey man! How is everything going with you?? 🙏 -ATG Coach Ken: (@atggarageguy on IG) instagram.com/atggarageguy/

[@Michael-uv5uc]

I want to see you on the PJF podcast. That convo would be amazing!

[@ThePetieProject]

Agree!

[@pme24]

👀👀

[@TheKneesovertoesguy]

Thanks for sharing! :)

[@nextgenwellness]

Facts bro

[@totallyhuman182]

Duuuuude yes!

[@codyh2492]

Thank you for uploading videos like this for free, man. You are greatly appreciated.

[@TheKneesovertoesguy]

Wow! Im so happy you are enjoying these! Lets get it!

[@dg2379]

YES! love this. Nick Briz, another vert trainer, only jumps off his left and it always bothered me. Now I know why it's important to train all jump plants!

[@TheKneesovertoesguy]

Yes! Thank you so much!

[@webster2614]

Thats a part of the reason why he is so limited and one dimensional. He NEEDS a full head of steam to get his max vert, which does not really make sense for PRACTICAL basketball. Think about it, have you ever seen him do anything CLOSE to a standing vert, nope. Because using ALL possible plants actually takes more skill and true athletic ability.

[@hkagar5397]

Exactly in a game, you might be forced to the other side or have to dunk off one dribble

[@nona1375]

Train my boy d Rose 😂💘

[@TheKneesovertoesguy]

I would love to!

[@GrayMinemanLOL]

I trained myself😤

[@hahaha0085]

@@GrayMinemanLOL put it on some dat u the jamaican bull. (Derrick rose)

[@GrayMinemanLOL]

@@hahaha0085 bruh i put it on my dreads😤

[@obeseblakegriffin6096]

Train me i needa lose weight

[@lukshunman3656]

Have been followed your program step by step, I can finally walk and going upstairs or downstairs without knee pain. Ability and flexibility were getting better and better than ever! And got hopes for dunk again finally, after suffered serious jumper knee problem. Every athlete should have watch your opinion.

[@TheKneesovertoesguy]

Wow! This is huge!!! So happy to hear that. Thank you so much for the comment!

[@heyitsbroski]

Imagine if all NBA players used these exercises? They'd all be flying all over the court.

[@carlosr.villanueva7714]

I'm spreading your knowledge all over my circle of friends and anywhere I can, all over México. All these sports related afflictions, affected me as an all time soccer player, which also sometimes can become a one sided sports. Hopefully the next Mexican basketball team picks it up, you are leveling up the sport, as a fitness public figure. Congratulations and much love

[@TheKneesovertoesguy]

I'm so happy to hear that, Carlos! Thank you so much for sharing this!! We can all do our part to be the change we want to see and I'm mighty inspired to know you yourself are taking the initiative to be the change where you live. We are all in this together, and love is the only way.. I'm so grateful to have you and so many others' support in the journey to helping everyone live their BEST LIVES... Pain-Free 🙏❤️

[@tskitishvili3]

Never thought about the heel kick until this video. Great stuff!

[@TheKneesovertoesguy]

Glad it was helpful!

[@tskitishvili3]

@@TheKneesovertoesguy it really is. I appreciate all of the great content you've been posting on IG as well.

[@spxrkie7888]

What a legend, i always jumped L with a ball and LR without a ball, now I’m going to focus on doing all 4 different ways to strengthen all my tendons, thanks I didn’t realise that that’s why I wasn’t getting far, hope this works out! 💪🏼

[@TheKneesovertoesguy]

Thanks for your support!! And AWESOME!! YES!! Let me know how it goes! The SAFEST way to go through this Dunk Guide is RIGHT ALONGSIDE my entire program at: www.atgonlinecoaching.com We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75! Let me know what you think! 🙏❤️

[@laironemaselino2524]

After seeing your videos flooding my recommended, I started this video skeptical of the information thinking you were another fitness guru. I left the video surprised with how much of the information made sense and so decided to try it out. I am now closer to dunking than I ever have been and I genuinely can't thank you enough as this training routine has helped me to progress more than any other I have found on internet.

[@TheKneesovertoesguy]

WOW! That is incredible. I would love to coach you through the entire system. This is how you can become a world class athlete using my programs: kzbin.info/www/bejne/oHrRmKSFedxrrpY You can sign up here: atgonlinecoaching.com This is how me and my team work for you: kzbin.info/www/bejne/hF6sdaOQmqeFrJY

[@andrew3068]

Bro this is some really good material, haven't finished the video but the DROSE observation is pretty impressive.

[@TheKneesovertoesguy]

I appreciate that! THOUSANDS of hours of slow motion video study.

[@DC-qk8ue]

This dude is a cheat code. I have 3 knee surgeries due to PCL tears and rupture. His technique has given me my flexibility back after years of giving up.

[@TheKneesovertoesguy]

WOW!! This just made my day!! Thank you SO much for sharing this!

[@OldWorldNY]

Huge fan brotha man! Literally been trying to get people on these “on orthodox” techniques but they just don’t get it. You convey it PERFECTLY

[@TheKneesovertoesguy]

THANK YOUU!!

[@PastorFunK]

Thank you for this info! I’m so eager to post my 1st dunking video!! 💯😎💪🏾🔥

[@TheKneesovertoesguy]

You got it! Jump Balance is KEY!

[@conanbdetective]

There was a game we used to play as kids (around 6-13 years old) called Chinese Jump Rope and we would jump in patterns in rhythm to a chant and the garter would get higher and higher. Incidentally, the ones that played the game well also were the best spikers and blockers; beating the everyone in an inter-grade competition (including high school varsity teams). They had massive heel kick height with such a small gather. These sub-5 feet 10-12 year old guys and girls getting their heads above the net was a sight to see. They also had the best defensive timings in basketball on rotations. Just wish the country had the infrastructure to support and cultivate athletes to compete at a world level.

[@TheKneesovertoesguy]

Wow! That's incredibly interesting!! Thank you for sharing (: - ATG coach David (@kneefreedom on Instagram)

[@mofojohnson1]

I'm not a Basketball player but when I was young I always jumped off my left leg for anything, as an adult I've always had a thicker left quad (vmo) and now I know why 👍

[@TheKneesovertoesguy]

EXACTLY!

[@freedomcanada8397]

Same here right dominate but eveything on my left is bigger legs, arms and back .

[@StephanieLewisHealth]

We do your program and it’s life saving. I’ve been hoping you had this video. Perfect as usual. My husband and I are Ben Patrick devotees.

[@TheKneesovertoesguy]

Wow!!! Thank you so much for being a part of the ATG fam. I'm grateful you've experiencing life changing results! Yours in Solutions, ATG Coach David (@kneefreedom on Instagram)

[@GSH924]

Great video! Even though you mentioned just using this for basketball players for dunking, I could see this being very valuable for volleyball players as well. Maybe not dunking specifically but rim touches or something. Volleyball is just as bad about only jumping one way all of the time so I have my people do reverse push-punch to try and help with that balance, but often times you inadvertently end up landing in weird positions when playing. There's definitely more we can use from this video!

[@TheKneesovertoesguy]

That's awesome!!! YEP: applies to volleyball and soccer (kicking)

[@Donlemons463]

I’ve been doing knee ability zero for a while and just moved to dense. I am trying to really bulletproof my knees and gain the strength I need to eventually start training to dunk. Thanks for everything you do Ben you really have changed the way I workout

[@TheKneesovertoesguy]

Wow! Awesome job. Keep grinding!!!!

[@jukes4499]

Ridiculously good video for anyone who plays basketball, volleyball, Ultimate Frisbee, or American football

[@TheKneesovertoesguy]

Thank you so much!

[@manyodude]

Broooooo...your channel is what ive been looking for since high school 2011....i think I can finally achieve my goal at dunking...my standing vert been 24-26..and running 30-36 at most n im 5'9"....ty brother..im turning 28 this year but ik I can still achieve my goal

[@TheKneesovertoesguy]

I'm so glad you are here Kevin! You can ABSOLUTELY get that goal... EASILY!!!! If you follow my entire system, it's GAME OVER my friend! Even if you just learn the big concepts + movements for a month, I can almost guarantee you would reach your mark... those are some AWESOME metrics!!! Be encouraged my friend... First Dunk Short - Success Story: kzbin.info/www/bejne/nqHcin-Zerino7M ...I've helped MANY people in similar situations as yours! You can see the principles to my system here... kneesovertoesguy.medium.com/the-10-atg-principles-4dcd9f9632a0 ..and you can sign up here when ready... www.atgonlinecoaching.com We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75! My Story kzbin.info/www/bejne/eoXbkGCIj8idp6M What is ATG? kzbin.info/www/bejne/hF6sdaOQmqeFrJY I look forward to seeing you progress! 🙏❤️

[@kermitthefrogsings280]

This guy's information makes total sense can't believe I never thought about these tricks Nice vid man

[@TheKneesovertoesguy]

Thank you! Glad you enjoyed!

[@MrCarstennielsen]

Remember to study this video as he advices to AND remember to learn continiously, meaning, that you pick up stuff and learn more each time, and then seeing the video again, you are able to understand in an ever deepening manner or fashion.

[@TheKneesovertoesguy]

YES!! Thanks for that, Carsten! Anyone watching this, study, study, study! Knowledge is power! 🙏❤️

[@adamh3747]

Awesome. This video like your others doesn’t disappoint. There’s so much info out there on what to do, but because I’m totally bought in to the knees over toes concept, going all in on this seems like the best bet. Get this: In just about a month or so watching some of your videos, I’ve added the tibia flex, Nordic negatives, hip flexor (leg raise), Patrick step ups, and some different plant jump exercises... Almost 2 inches in a month, seriously. Which for 6’1, 35 year old me means grabbing the rim with one hand easily (LR or RL) enough to hang and pull myself up.. A few more inches and I’ll be there...I was measuring at about a 27” inch vertical with a 7’10” reach (barefoot), but it seems pointless to keep measuring, as I honestly feel like I’m going to blow right through my goal, seeing as how I’m developing so many muscle and tendon groups for the first time...it’s been quite a discovery. I mean, I can barely do 35 leg raises at body weight and my hip flexors are on fire. In a month I can see and feel the size they’ve gained, I can *feel* the extra power, spring, bounce, and security in them and in my knees. I’m playing more times per week and having zero of my previous shin splints. Thanks a million times...it’s only a matter of time before you catch fire in the mainstream. 👍🔥

[@DK-gl3ih]

What about now

[@bchurliman]

So much respect for you man

[@TheKneesovertoesguy]

Thanks for your support!

[@MilesPittman]

This guy is a genius!

[@TheKneesovertoesguy]

Thank you!

[@davidsargsian4257]

working all the plants is extremely important. I have some knee pain that I am working on, in the meantime changing from always using a left-right plant to a right-left has gotten rid of the pain.

[@TheKneesovertoesguy]

WOW! Great job, David! So great to hear your initiative to reclaim your pain free ability has proved beneficial for you! Keep going!! 🙏❤️

[@SuperFoxtrap]

First off, your videos are great! I'm currently 44 and no longer a dunker. Had a decent high jump back in the day and was a solid one foot dunker. Never once did I consider a heal kick something that may help. I'm sure it happened, but it must have been naturally. Itching to get my vert back but realistically just a basic legit dunk would feel good.

[@TheKneesovertoesguy]

Oh wow! Thank you for you support! It's never too late with my program. 39 years old and got his first dunk: kzbin.info/www/bejne/opvCcqd5rL6DbdU My program is GREAT for longevity. Start by studying this: kneesovertoesguy.medium.com/knee-longevity-396b90800b88

[@SLICENSLASH]

I definitely have the imbalance between quads. Naturally a left legged jumper. I taught myself how to finish adequately off my right leg even dunk in my younger days, but my right leg never caught up with my left leg in terms of strength. The Tendons are definitely weaker. I will be applying this to even out my leg strength.

[@TheKneesovertoesguy]

Oh wow gotcha! So key!

[@sergekamga915]

You r amazing. How did u discover this knowledge? It is the contrast of what is traditionally taught yet it makes intuitive sense and produces great results. After roughly a month of following you I’ve already improved a lot and reduced a lot of knee and hips pain. Thank you Ben Patrick

[@TheKneesovertoesguy]

Hey there, Serge! I always appreciate your support!!! A lot of what I learned has just been from experimenting when I had no other options... sometimes that's what it takes to break through... it's an absolute blessing I was able to... I think it can apply to ANYTHING else in life... there's always a way out, you just got to stay disciplined in the highs and lows... I'm so glad you are getting benefits from just my channel alone... Thank you so much for the kind words, my friend. I look forward to helping you improve even MORE down the road!! 🙏❤️

[@fratomdev]

Your passion is inspiring.

[@TheKneesovertoesguy]

Thank you!!!

[@AyyDeJay]

So helpful man as always great advice

[@TheKneesovertoesguy]

Thank you!

[@donwontello5197]

I plan to be dunking by September. I've passed down your knowledge to friends in need. Continue to build bullet-proof lifestyles! Thank you

[@TheKneesovertoesguy]

Awesome! Check this out! kzbin.info/www/bejne/gnaUhIx-hK2mfq8

[@mrbojangles7504]

Thanks, great info. Got to work on the heel kick.

[@TheKneesovertoesguy]

Thank you! Awesome!

[@codykok4884]

Wonderdull video, u are the best my man. I wish i found ur channel a year ago :)) I got a shin splint just by not doing any of these! Keep up the good work ur a legend

[@TheKneesovertoesguy]

Thank you so much for your support!

[@steveb9713]

I might’ve heard it mentioned before but no ones ever said to me practice the heel kick, I love the info, thanks again

[@TheKneesovertoesguy]

It's a game changer! Glad I could help!

[@samkemper1]

Thank you. All I can say

[@TheKneesovertoesguy]

You're very welcome

[@SashaFujiwara]

Oh, thank you for teaching an idiot, who always jumps only LR and dunks with only right hand It was super helpful

[@TheKneesovertoesguy]

You're welcome! SO happy to have helped

[@alejandrohits5066]

I'm 47 years old 6"1 and 195 lbs. I can hang on the rim, but my patellar tendonitis is preventing me from achieving my goals. I've been dealing with this for two years. It was chronic for the first year, now its better but still not right. I really wanna throw one down in the future but this knee pain is agitating to say the least.

[@TheKneesovertoesguy]

Thanks for reaching out, Alejandro... I've helped many regain their pain free ability with my entire system at: www.atgonlinecoaching.com Patellar Tendonitis - Success Story: kzbin.info/www/bejne/fmrQemRjq8amiLM Tendonitis - Success Story: kzbin.info/www/bejne/rn_TiKmZa7uaZ9E ...They started at Zero... We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75! What is ATG? kzbin.info/www/bejne/hF6sdaOQmqeFrJY Let me know what you think! 🙏❤️

[@howtomakethenba]

Gotta get the L and R VMOs looking like twin bros!

[@TheKneesovertoesguy]

Hahaha 100

[@davidnoseworthy5166]

awesome I really needed this

[@TheKneesovertoesguy]

Glad you got it now, David! 🙏❤️

[@danielconner5476]

This is very useful for jumping/skying in ultimate frisbee

[@TheKneesovertoesguy]

Yes!! Great for ALL sorts of jumping!! The same concept can be applied to YOUR specific sport!! 🙏🏻🙏🏻

[@mstery23]

Appreciate the content bro!

[@TheKneesovertoesguy]

Thank you!!

[@ryantal2433]

That heel kick helping fr

[@TheKneesovertoesguy]

Glad to hear that, Ryan! 🙏❤️

[@munoken]

This guy's a genius. I'll be dunking again soon.!

[@TheKneesovertoesguy]

Let's go! www.atgonlinecoaching.com We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75!

[@irmuunbilig8218]

Thank you

[@TheKneesovertoesguy]

You're welcome!

[@B3nso90]

Thank you.

[@TheKneesovertoesguy]

You're very welcome!

[@ファイタズフウ]

Really appreciated it

[@TheKneesovertoesguy]

Glad to hear! 🙏❤️

[@miguelkukura]

Great video!!

[@TheKneesovertoesguy]

Thanks!

[@Navsingh1984]

You the man

[@TheKneesovertoesguy]

I appreciate your support!

[@renkaitan2232]

Thank You so much!

[@TheKneesovertoesguy]

You're welcome!

[@gracioushealth]

Love your content! For volleyball, do you still suggest doing balance? Would it be better to ignore our typical approach in an attempt to get balance as most right handed players typically jump RL and land left or with two feet and instead focus on doing extra reps in jumps/ landings we do not normally do in our sport? Also, thought you might think this is funny, tried to do the approaches... it was eye opening.... discovered I jump the highest off my left leg (the one I had surgeries on) and cannot jump off my R leg (which has no injuries) running into it and my two foot on both sides were pretty even height wise. I am going to work on this... Thanks for everything you do!

[@TheKneesovertoesguy]

Yes! I think if you are a RL jumper for instance, you should spend a lot of time practicing your LR jump to even out your tendons and muscles. Usually people dont have equal jumping abilities on their single leg jumps! For volleyball you may not need to work on your single leg jumps though!

[@gracioushealth]

@@TheKneesovertoesguy thanks!

[@brandondufour8934]

This video is awesome

[@TheKneesovertoesguy]

Thank you so much!!!!

[@TehAstroZ]

What are the 20 movements he talks about in the beginning?

[@Jalaljr-cs3jq]

It's not for free man, he's trying to sell it through these videos. Its in his website.

[@TheKneesovertoesguy]

They are explained in detail for you when you sign up at: www.atgonlinecoaching.com We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75!

[@TheEncouragementKid]

Gold

[@TheKneesovertoesguy]

Thank you so much!

[@christianboss272]

Very helpful amazing video👍

[@TheKneesovertoesguy]

Thank you so much!

[@pokemonteam2755]

Brilliant I would like to see a Tutorial on each of the workouts

[@TheKneesovertoesguy]

atgonlinecoaching.com - that's my only job

[@lilhova457]

Thanks man!!!

[@TheKneesovertoesguy]

You're welcome!

[@shauntobin4336]

Love it. Thanks for figuring this out. Hard to believe so much stuff undiscovered. I don't want to promote myself but you might like some joint stuff I put on my IG channel. I took 30 years off from Bball and ruined my back from heavy lifting before I fixed it and my knees but now approaching 60 I decided to dunk two handed touch the back of my neck with the ball. Going to start practicing soon. This helps, thx. Marques Johnson did a one handed one but everyone that age that has done it looks old. I won't.

[@JackStClair-re8py]

You have a crazy physique Shaun

[@TheKneesovertoesguy]

Thank YOU for your support! ....and there's always HOPE! First Dunk 39yrs - Success Story: kzbin.info/www/bejne/opvCcqd5rL6DbdU

[@El-Burrito]

Man I love dunking, but this seems like it would benefit me greatly in snowboarding and skateboarding too! I'm so glad to have discovered your channel

[@TheKneesovertoesguy]

YES!!! ABSOLUTELY!! The concepts apply to MUCH MORE than just dunking! 🙏❤️ SO glad you are here, my friend!!!

[@ינירעטר-ל7ד]

@@TheKneesovertoesguy Hey coach, as a guy with 18 onch vertical, but without knee pain, and also never trained before(age 19 155lbs 6'0/6'1 but cant touch the rim ) how could i become a world class athlete(or wt least try to he a very good one lol) for basketball? Should i just follow this video without gym and knee abillity videos? Should i do the program on your website + go to gym and work on full body muscles and leg workouts but without polymetrics? Thanks for all of your great videos b.t.w!

[@TheNamesDitto]

Time to dunk on my friends

[@3isbetterthan2]

Hey someone already asked probably. What about those two feet hop in jumps. Kind of like Kenyon Martin used to do. I think it’s 5th way you can jump/dunk.

[@TheKneesovertoesguy]

Usually on those, one of your feet still lands first! So it ends up being a right left or left right. - ATG coach David (@kneefreedom on Instagram)

[@tomas_altamirano]

Hey thanks for all the info. I was wondering if you had any advice for soccer players becuase personally I dont play basketball and this video was a little confusing, hopefully you read this and thanks for everything you do

[@TheKneesovertoesguy]

Hey there! I don't play soccer, but you can apply these principles to the sport yourself! You can study my philosophies on training here: 8 Pillars of Transformation: kneesovertoesguy.medium.com/i-went-from-in-pain-with-a-19-inch-vertical-jump-to-pain-free-with-a-42-inch-vertical-jump-by-aef1b2545bea For soccer in particular, a way to get your gears turning and thinking about the sport a little differently could be getting good at your opposite leg handling the ball....I'm not as well versed in soccer, so you would need to use some creativity on what drills would look like in this regard, but there's no reason you can't become a BEAST of a player/coach in your own right!!!

[@rocklee4645]

Yup

[@TheKneesovertoesguy]

Thank you for your support! :)

[@nextgenwellness]

We need a KOT and PJF performance collab sometime 🔥🙏

[@TheKneesovertoesguy]

Thanks for sharing! :)

[@kajetantappmeyer609]

really nice video do you think playing on a concreed ground all the time and also practicing this there can be bad?

[@TheKneesovertoesguy]

I play on concrete and I'm fine!

[@flightreacts9759]

thanks man

[@TheKneesovertoesguy]

You're welcome!

[@peterriis728]

11:30 14:00 14:35

[@natev9022]

Also great video!

[@TheKneesovertoesguy]

Thank you!

[@azamat_kalam]

Hey, Ben! Love what you do, just want to know your opinion on building program based on the info above: 2 days jumping day (one day with L and R approach, another with LR and RL approach), should I do the ATG knees exercises right after training or days between the jump days? Appreciate your response!

[@TheKneesovertoesguy]

I would train on the days you don't jump!

[@jadsafa8332]

When i was 5’11 at 16 i dunked for the first time at body weight 61kg I stopped for a year because of covid and started hitting the gym now 6’1 at almost 18 and weighing 86 my hand gets just a little bit above the rim i am just waiting for my twisted ankle to heal and will start my journey again

[@TheKneesovertoesguy]

Hey there... Coach Ken with ATG... how are things going for you recently? 🙏❤️ -ATG Coach Ken: (@atggarageguy on IG) instagram.com/atggarageguy/

[@TheKneesovertoesguy]

Hi again! Just reaching out! 💯 -ATG Coach Ken: (@atggarageguy on IG) instagram.com/atggarageguy/

[@CoachEzFit]

Thanks for the video Ben. Possibly the most useful information aspiring dunkers and jumpers can have. How important is strength training in all this? My current squat is less than my bodyweight, but I can still touch rim with ANY plant that you mentioned. What should be my strength training to dunk training workout ratio throughout the week? Thanks again.

[@TheKneesovertoesguy]

In our training programs we recommend around 3 strength days with 1-2 plyometric or duk days per week! I appreciate you! Stay on your grind!

[@TheKneesovertoesguy]

Strength training is very important. But doing the correct exercises to safely build yourself up the right way is key. You should check out training with us at ATGOnlineCoaching.com

[@j_igbo_404]

John 3:16 “For God so loved the world, that he gave his only Son, that whoever believes in him should not perish but have eternal life.” he loves you and will always be there for you guys no matter your situation have a great day.

[@TheKneesovertoesguy]

Thanks so much for sharing! 🙏❤️

[@jakester5272]

AMEN BROTHER

[@joeytso8734]

AMEN!!

[@ThePetieProject]

Ben, what shoes do you recommend for basketball? I remember hearing something a while back when you were trying to find the lowest toe to heel rise you could in a basketball shoe. The Nikes you are wearing in the video seem to have a fairly substantial toe to heel rise. I prefer low top as well to free up the ankles. Honestly I feel most natural jumping in barefoot shoes like merrell trail gloves but that wreaks havoc on my joints landing with 0 cushion. I feel very unnatural in anything with any kind of substantial toe to heel rise as I basically only wear flat slip ons or barefoot shoes. I actually think wearing basketball shoes may have contributed to my knee pain after going so long with a flat shoe and trying to return to the courts wearing basketball shoes after not playing for a long time. Any advice would be appreciated. Been following your content for a good while now and did a few months of your ATG online training in the beginning of the year. Really great stuff! Appreciate all you are doing.

[@TheKneesovertoesguy]

Q4 Sports and Kobes are best!!!! Closest to zero drop

[@ThePetieProject]

@@TheKneesovertoesguy thanks man!

[@mphakanation]

What about running shoes😂😂

[@ThePetieProject]

@@mphakanation wanted to circle back around to this because I've been through the ringer with shoes and am finally finding solutions. After Ben's recommendations I ended up landing on the converse all star bb pro low tops. They have very low heel drop and designed by the same shoe designer as thr Kobe's. I literally couldn't wear them for more than an hour or my knees would start hurting. This was the same situation for anything other than totally flat or barefoot shoes. At a certain point I figured screw it, I will just use my barefoot shoes for everything. It only took a few weeks of running around on the field with them for Achilles issues and lower leg pain to spring up. Keep in mind this was after almost 2 years of wearing nothing but barefoot shoes so it's not like I was just trying this day 1 with new barefoot shoes having never worn them. I finally decided that I had to adapt away from my dependency on the flat shoe. I researched running shoes and landed on the saucony kinvara 11. They have a very minimal 4mm heel to toe drop and the arch support I was looking for. I started a regimine of alternating my barefoot shoes and these every other day. Then after a couple of months I started alternating my all star bb pro in every third day. Needless to say I can now wear my bb pro lows and love them! I still alternate back and forth between barefoot, the saucony with 4mm heel rise, and the bb pro. Today was the first day I've shot basketball pain free in what feels like years. This is combined with a training regimine that was heavily influenced by Ben and atg that I have been following for the last year. In summary I would say that the barefoot or 0 drop shoes can become a crutch in some ways. I was so sold on having to wear 0 drop shoes because it helped take stress off of my knees that I actually built a dependency and pigeon holed myself. My Achilles, lower legs and feet weren't strong enough for explosive movements in them, but my knees weren't strong enough for explosive movements in more supportive shoes. Luckily I have reverse engineered the issue that got me there and am continuing to make progress in a way that keeps me flexible among all of my shoes and activities I love to do. I hike and lift in my barefoot shoes. I wear my running shoes for casual wear or explosive training and field play, and I'm slowly working my way back into playing basketball with my basketball shoes. I hope this helps someone that may be experiencing the same issues I was having and I recommend you give the kinvaras a try.

[@teti_99]

LOVE IT!!!! Thanks for sharing this!!!!

[@TheKneesovertoesguy]

You're very welcome!

[@matts9474]

So on a physics level, the heel kick is there to raise your center of gravity, center of mass, correct? Thanks coach

[@TheKneesovertoesguy]

BOOM! Thank you for your support! :)

[@jasonthemuslim652]

How do you feel about doing weighted plyometrics? Like explosive squats with with a trap bar

[@TheKneesovertoesguy]

This is my approach to plyometric training here: The Definition of Plyometrics & My Weekly Routine kzbin.info/www/bejne/maCseYaIhKmaaJI Found this is a safe approach to improving jumping/running🫡 Nothing wrong with weighted explosive movement, but also something you would want to monitor carefully.

[@jalinjones3607]

Is Conner Barth’s dunking tips on your website for members?

[@TheKneesovertoesguy]

No, Conor now has his own dunking program. Go check it out. He has much to offer!

[@freedomcanada8397]

5'10 and I dont play basketball but imma be dunking this time next year.

[@TheKneesovertoesguy]

Go chase that dream!!!

[@lxuaes6915]

Would you recommend the zero to dense to standards to improve jumping ability. or should I just follow the program in this video?

[@TheKneesovertoesguy]

Yes! I recommend following my system's current route along with jump training 1 x week! Each progression through the programs is 12 weeks. The cycles of ZERO -> DENSE -> STANDARDS repeated until you can do all the standards and then you would move on to GENETIC POTENTIAL after.

[@akaliislifeakaliislove5968]

So is training both sides worth it in general or just for basketball? I wanna jump higher for volleyball and you don't really need to use your other jumping leg so I was wondering if this is advice for basketball only

[@TheKneesovertoesguy]

Good question, definitely believe it would still be beneficial for you! For one it can help make sure you don’t have any imbalances when jumping which will help prevent injury and improve your overall ability to jump!

[@TheBobsii]

Hey Thanks so much fot thid video. Great advice! Just one Question: How many Raps for each technique?

[@TheKneesovertoesguy]

Hey there, Marc. You are SO WELCOME!!! For Dunk Balance, I like to keep it at no more than 5 jumps per option... So: 5 LR 5 RL 5 R 5L = 20 jumps This way, you can maintain pain-free adaptation... it's amazing how much progress you can CONTINUE to make by training your elasticity with my system at: www.atgonlinecoaching.com ...while working Dunk Balance 1x per week! At ATG we don’t address conditions. Conditions have their place but we believe the human body was designed correctly, and our role in the system is helping you travel a route of improving your pain-free ABILITIES. For example, 2006 chronic knee conditions have resolved on our route thus far. While we are known for knees, we are actually a full body fitness system of: Zero (bodyweight-only, 30 minute sessions) Dense (gradual dominance of additional load, 30 minute sessions) Standards (strength system of measurable targets for 20 human motions, 30 minute sessions) Bulletproof (off-season pro athlete transformation, 60 minute sessions, etc.) Equipment list by program: kneesovertoesguy.medium.com/equipment-by-program-5a50fc84f9ac All programs follow the same schedule: M-W-F Lower Tues-Thurs Upper and Mobility You can learn the entire system on the site from Day 1, and we use an app to coach your form and answer your questions under 24 hours, 7 days a week. We currently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75! My Story kzbin.info/www/bejne/eoXbkGCIj8idp6M What is ATG? kzbin.info/www/bejne/hF6sdaOQmqeFrJY 🙏❤️

[@Matt-lq7gd]

Maybe his knees are stronger after the surgeries... seems common with athletes especially after ACL injuries. Blake griffin and many other big dunker have had the injury. Or could possibly due to the focus on recovering the knees which strengthens them considering most people don't focus on it if they have not injured them.

[@TheKneesovertoesguy]

One knee had surgical alterations which left major scar tissue issues... other knee had torn ligaments but didn't have surgery. This combination was a nightmare. It made me a better coach and ultimately created my knee system.

[@Matt-lq7gd]

@@TheKneesovertoesguy I hear ya, had ACL surgery a couple years ago and still feel scar tissue in there. Just started getting back into dunking and happened to come across your videos. Would love to gain full range of motion like you have and not worry about injuring it again...

[@TheKneesovertoesguy]

Yea I feel ya Matt…. Thankfully, Knee Ability exists… ACL/MCL Meniscus - Success Story: kzbin.info/www/bejne/iqaygX56hdCtj7c ACL Partial Tear - No Surgery Success Story: kzbin.info/www/bejne/apOxgnprd6idgMU ….Zero is the safest step to it.. THE FIRST Two Steps of Knee Ability! kzbin.info/www/bejne/nqqpomObiaygpKM You can give it a check here… THE FIRST Two Steps of Knee Ability! kzbin.info/www/bejne/nqqpomObiaygpKM you can sign up for it here www.atgonlinecoaching.com WE CURrently have a HUGE discount. If you use the code FRESHSTART2021 at checkout, you get 50% off the first month, making it just $24.75! 🤟

[@inandoutfinishing]

Wanna get some kneeovertoe sertification to open a center.

[@inandoutfinishing]

Do you have plan to make some course for trainers or coaches? Many young players are suffer for injury in my country. I want to help them.

[@leamiscool]

Ben - can you recommend a shoe for hooping?

[@TheKneesovertoesguy]

There really aren't many good options for hoop shoes. I have found Kobe's to generally be the best. - Ian Burke Instagram: @ATG_bucketsburke

[@mitchellhahn3871]

What is you warmup before you do this workout ?

[@TheKneesovertoesguy]

How to Reverse Out Knee Pain! kzbin.info/www/bejne/oKewYaGipraol6M

[@yeatdagoat173]

Lol where were you when DRose needed you

[@TheKneesovertoesguy]

😢

[@yeatdagoat173]

@@TheKneesovertoesguy At least I hope Ja Morant watches your vids tho

[@kingkirisuto7225]

If someone is overweight would you suggest getting into shape before training dunking?

[@TheKneesovertoesguy]

If someone is overweight I would suggest my Zero program to rebuild from the ground up not only to support that weight but to allow weight loss efforts to be easier. Zero + this diet would change an overweight person's life forever and empower the fuck out of them from there on out: kneesovertoesguy.medium.com/meats-sweets-or-leans-greens-c0a4fe2f425c

[@jaybanthony]

Great video! What do you recommend for achilles pain? My right tends to get much more sore than my left after a game.

[@TheKneesovertoesguy]

Hey there, Jay! Check this out! Achilles Ability: kzbin.info/www/bejne/d4Wcn2lqn8qbsKM

[@jaybanthony]

@@TheKneesovertoesguy Thank you so much!

[@thejigochigo5316]

I never saw Ben Patrick and Robert Lewandowski in the same room together...

[@TheKneesovertoesguy]

LOL!!! We were separated at birth

[@rsg833]

🔥

[@TheKneesovertoesguy]

Thank You!

[@MrCarstennielsen]

Pls. tell us about your kneeinjury on your knee that has not been replaced. Was it a meniscustear,, cartilagedamage on your patella or femur or ...?

[@TheKneesovertoesguy]

Hey there! Yea no problem.. Partial L Kneecap Replacement L Meniscus Transplant L Quad Tendon Repair The right side then actually had 3 different tears - no operation - and took me much, much longer to figure out. Even once I had a VMO on my left side there was no definition on the right side whatsoever. This unique situation of each knee being so internally different, combined with 10 years of chronic pain, is ultimately what drove me to have to figure out such a detailed system. ..it was the system that changed my life... and I'd LOVE for you to give it a run for yourself! www.atgonlinecoaching.com What is ATG? kzbin.info/www/bejne/hF6sdaOQmqeFrJY My Story kzbin.info/www/bejne/eoXbkGCIj8idp6M Let me know what you think! 🙏❤️

[@TheKacyg]

What would you say about healing from knee injury’s though?

[@TheKneesovertoesguy]

That's my full-time job. 1814 knee success stories: atgonlinecoaching.com

[@losless2877]

Just a question sir. Is heel striking before jumping the most efficient way to jump? Will touching the ground with the heel first when you jump damage the knees in the long run? Do you recommend shoes with thick heels for this movement, because I really dislike shoes with thick soles.

[@TheKneesovertoesguy]

kzbin.info/www/bejne/gnaUhIx-hK2mfq8 kneesovertoesguy.medium.com/updated-and-fast-footwear-guide-dda74b44e5a4

[@losless2877]

The Kneesovertoesguy Thank you so much!

[@nathanbyrd7923]

Does this help even if you can’t dunk yet?

[@TheKneesovertoesguy]

I started my journey never even having the goal of dunking in mind. My one goal was to play the sport I love pain free. If you can't dunk on 10 feet yet. Find a lower rim and try to get a few wins in. Check out this video for my #1 plyo drill. kzbin.info/www/bejne/j2fNfmaMnNiEqdE

[@nathanbyrd7923]

Thanks. Your vids are heat 🔥🔥🔥

[@genegustafson1993]

I'm 50. 5/11 210 lbs. I have always feared an achilles rupture. stopped playing competitive basketball 3 years ago due to the fear. (also stopped flag football and water skiing) the thought of going as hard as I want without fear is nirvana. i don't need to dunk (the best I've ever done is dunk a tennis ball!). I just want to play 100% without fear. am I dreaming to think this would work for me?

[@TheKneesovertoesguy]

No. I was riddled with pain and injuries for more than half of my life. I have seen both sides. My original goal was to just play the game I love without pain. I have helped many people get there, I would love to coach you through my system. atgonlinecoaching.com

[@jedspencer8583]

Curious as to whether it's possible to do this after an orthoscopy on a torn meniscus. I'm supposed to have that surgery next Thursday and I'm curious as to whether it would be better to get it done, then do ATG or to postpone and see if my issues go away after training ATG. I've lived with the tear for about 8 years so if it would be better to not have any meniscus removed, then I could probably just postpone or cancel it if something like this could help the pain go away naturally. Thoughts?

[@TheKneesovertoesguy]

Hey Jeb, I can not advise anything medical but I can say that we have helped many people through the exact issues that you are experiencing. We would LOVE to help! Our program likely has the most knee success stories in the world! Everything you need is laid out precisely in our program at atgonlinecoaching.com showing what to do each day! How many reps, sets, etc. -ATG Coach Ethan If you have any follow up questions, please message us at atgonlinecoaching.com using the chat feature (blue bubble at the bottom right corner) We will get back to you ASAP!