This Helped Me Dunk At 5'7 | FULL Plyometric Workout (No Equipment)

[@viniciusdeadred1031]

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]

thnx

[@JayanthSajan]

Thx bro

[@haem_1]

luv u bro

[@mattyburr760]

Not all heroes wear capes

[@sacco_jr7477]

The goat

[@alexandermendez4653]

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.

[@prathambhalla5698]

how is it going

[@JayLupe]

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

[@NukeMedia]

How did it go? You dunking yet?

[@alexandermendez4653]

@@NukeMedia no, but I'm touching rim again

[@NukeMedia]

I guess not then...

[@josephgilbert165]

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]

the best plyometric is DB squat jumps i recommend 30lb weights

[@iatepeppapig128]

what was your schedule like for workout and training?

[@nishidaserve9734]

schedule??

[@josephgilbert165]

do this workout multiple times a day everyday and i just have good genetics :) @@iatepeppapig128

[@dinobatwarrior5947]

Im 12 and 5'6 so ima try this thanks for telling us your results

[@josephjezrawi]

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]

Ayeeeee! I'm happy to help man. Keep working

[@noahboat-uj4uv]

how long did it take?

[@japprivera3129]

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]

I appreciate that a lot man!

[@heisenbergy.]

Damn being 40 and still playing. You inspire me man keep playing

[@brandonmoore245]

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!

[@corde2450]

🎯 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]

Is that an app?

[@neerajaluru7462]

Can you put the reps and sets

[@abceckswhyzee7169]

Extension@@whoknows8223

[@Brickswol]

This video isn’t long enough to need this.

[@tomasperes1683]

Man i was just searching a plyo workout without equippment .Glad I found u 🔥

[@RiqB]

ayeeee

[@cyberWarrior7519]

The 🐐 is back with another plyometric video 🙌💯❗️

[@RiqB]

Yessirrrrr

[@noobtamer3637]

I'm 6'2" and still can't dunk 😅 Hopefully this will help! Thanks for the video!

[@vaultboy6911]

Any improvements so far?

[@witaa00]

Yo we need an update

[@JhonCastillo-g2b]

update?

[@Gigsonaa29]

Waste of height bro

[@LeoFlatt]

@@Gigsonaa29 6'2 ain't even that tall you're just short

[@kingachuu]

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]

People are only worried about themselves my man. Train hard though you can dunk!

[@reversicle212]

fist bump bro, same here

[@coolmanrare]

5'7 same feelings too

[@kingachuu]

@@foldedcandle im still growing, im not at my peak height

[@RemyFoundYou]

Im 5’5 and can dunk

[@JD13Coaching]

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.

[@stanleyrokita9919]

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]

THIS IS ALL FACTS

[@Rph404]

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 😅.

[@timmytombstone2028]

Man im 6'2" with like a 6" vert, its terrible 😭, definitely gonna do this bro, thank you so much!

[@wa_kaaa8698]

Did it work I’m the Samr build😭

[@ballwdir]

i’m 6’5 and in college .. you just gave me a game changer my boy

[@tnawg]

Seen any improvement?

[@ballwdir]

@@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]

@@ballwdir Alright, keep going strong brother! Thanks for the tag.

[@Mouchoo]

@@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]

@@ballwdirDamn bro keep up the grind stay strong

[@dillonbrooks7807]

Great video man. Respect the hard work, dedication and passion.

[@m0ood]

My main goal is dunking. Starting this Monday, gonna keep up the training. Definetely saving this video.

[@JordanCulpepper-ux5jb]

Have you dunked yet?

[@bkb9671]

Awesome stuff man keep it up you’ll get there

[@xavierdeltoro2886]

finding out for the jump squat to go a quarter of the way has changed my life. thank you

[@xMizuki_YT]

I'm 5'6 at 13 yrs old, I can see my vertical improve. I can touch the backboard in 1 week. Thank you.

[@josejuarez8607]

Thanks for the very knowledgeable information definitely will be trying these exercises.

[@BoLBibleStudy]

I’m 24, 6’2, and can’t dunk rn. However long it takes me, I’m GONNA get my hops up

[@BoLBibleStudy]

It doesn’t help that I’m bulking and at 240 lbs rn😂 strength going crazy, jumping… not so much

[@RiqB]

Going on a bulk definitely affects the vert negatively haha

[@coolmanrare]

Tysm, i started your older one like a month ago, i think i've increased my vertical by like, at least two inches

[@inspireatrandom21]

Wow this is a really good video. Thanks for taking the time to explain this in such detail

[@thehero2222]

good content mate. love the dedication

[@kettlebellken]

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

[@bentonkareem]

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!

[@antddtm]

reason why i love this guy is because he was the first to start popularizing plyometrics

[@marvelleonline]

You used to be my fave character in Mortal Kombat, and to find out you're also a hooper mind=blown.

[@TheJiZou]

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.

[@mrman4271]

thanks for info god bless man

[@bravevalkyrie1999]

What if this is too easy? Can I do it every day then

[@TheJiZou]

@@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.

[@svnTsix]

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

[@bravevalkyrie1999]

@@svnTsix true same thing happened to me

[@BennettDunks]

Gonna have to try these out. That’s bro!

[@EpicGamer-wl2vf]

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_eli]

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

[@kleinxawrebelsondra79]

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

[@malakiodiyo8743]

it really works, i can hang on the rim at 5'9, still got a long way to go

[@Adam_the_One]

Thanks for this

[@steakbeard]

Awesome stuff dude. Thank you and keep up the great work!

[@roberto.alverio12]

Great video man, just what I needed!

[@satireawful574]

Real workout man 🤞🏾

[@Rob1066-]

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.

[@sw0rdstorm52]

Im 6 foot and can't touch rim. Thats gonna change thanks to you bro

[@totonoen6453]

Thank you for the planning!

[@ondeckproductioncompany2761]

Last one has really helped me, this is great!

[@bentonkareem]

Bet, love that you straigt to it and no fluff and bs ads!

[@coolmanrare]

Max Approach Jumps: 6x4 Squat Jumps: 4x6 Sprints: 6x30 Drop Jumps: 5x4 Pogo Jumps 4x12

[@sdqsdq6274]

finally a sensible advice dude , lol came across many a mth dunk video , which is nonsese

[@huntermach7356]

Love the Strawhat's wanted poster plus Aang in the Avatar state.

[@RiqB]

Real one

[@h3fg]

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!

[@traknologist]

That sprint form at 3:17 is TEXTBOOK!!! Great form!

[@Saltycures]

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]

Yup, body fat is a huge issue with a lot athletes looking to increase their vertical

[@YanMal-v7l]

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]

36 is insane

[@tornadohd10]

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

[@specialman2609]

@@tornadohd10arm span could be small tbf

[@thebigcrossover5064]

@@tornadohd10you need a 33 inch to dunk

[@nathannbeats]

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]

These are good meat and potatoes movements for explosiveness good shit dude

[@matthewh.6266]

Awesome video bro

[@luisbacaicoa7978]

30k i remember when you had 1 keep it up 🐐

[@RiqB]

Ayeee real one

[@Yuyu_8]

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)

[@ErkinBarin]

Avatar posters were enough for me to subscribe and like but the workout plan is also fire!

[@nano_org]

Smart lad, thank you

[@snoozenlose]

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

[@samraneses9036]

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:)

[@prathambhalla5698]

Any update?

[@yoelmorales208]

Amazing video

[@Anime.Hubs2]

You could do this too Seated vertical jump 3x5 Split jump 3x8 Depth jump 3x5 Stair jump 3x8

[@zetsu1227]

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(

[@inrpicmax6541]

Warmup:idk 6x4 Max jump 6x4 quarter jump squats with no arm swing 5x30 secs of sprints 5x4 Drop jumps 4x12 Pogo jumps

[@nikolinapejkovska6725]

I have one question tho, what's the optimal rest time between sets?

[@willizzo2144]

1:30

[@willizzo2144]

thats in minutes not a time stamp

[@Smilite]

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)

[@HyperBoiYeet]

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.

[@freefallparkour8755]

Dude got the coolest wall

[@mackoronni5393]

Sick avatar poster bro. Cool video too 😂❤

[@gamingweek-mv4mr]

0:04 both 7'6?

[@Dariusmyfavorite]

Ya

[@Souljaxl]

Yeah no hate, but bro can barely dunk.

[@raphd]

@@Souljaxlhe’s 5’7 tho 💀

[@banfeone]

@@Souljaxlprolly cause he’s 5’7 😭

[@jopetaldecoa]

Thank you 🙏 😊

[@Markd315]

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.

[@hyp3r_GG]

im 12 and im 5’4 but im gonna dunk one day!!!

[@d4she504]

same im 5,7 and 14 years old can i even dunk at this age?

[@nolanyeo7137]

How long should you rest in between sets or do you at all?

[@laxmynarine936]

14 secs

[@khylen.hightower18]

I am 6’0 and still rim grazing, ima give this a try

[@DamianLooksBlocky]

For me box jumps really help me with it I’m only 13 and 5’0 and can already touch the net on an nba/ 10 foot hoop I wanna be the shortest dunker ever although it’s very hard I think I can do it the record is 5’2 btw my box jump is 42 inches rn

[@jimmyjohnjingles6266]

Yo ur hair is amazing bro

[@bobbybigz3408]

6 mo in man I was hoping a year would do 😅❤

[@Brady-j7f]

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

[@shroomcentral]

Done day 1 today. I will follow this program 2x a week. 5'11 and can't touch the backboard. I will update ya'll next month.

[@outbackerrn4367]

good luck, I'll start Saturday.

[@adarcimafranca8586]

Ideal Weight to maintain for a 5'7"

[@Meerkat000]

I stretch, play some basketball (solo), then now these workouts.

[@AbubakrMohamed-yn4sw]

Is there more exercises I can do at home without the sprints and the running at the rim one?

[@-OAK-]

I’m 5’7 at 15, I’m still growing, my dad is 6’2, my mom 5’8 so I have a chance of being tall, that being said I still want to jump high like I won’t get taller

[@davidcamickofficial]

Everyone always says "do your ISOs" but I still feel lost on what ISOs to actually do. what sort of ISOs do you do other than the wall sits and stuff? also this video came in AMAZING timing cause i was just rewriting my workout plan and needed new plyo workouts

[@RiqB]

The knee isos i do every day are leg extension isos 5 sets for 45 seconds on the leg extension machine

[@user-cx5vz5kg6w]

Isometrics help build muscle endurance and strength, while also primarily bulletproofing/strengthening your joints such as knees, ankles, hips combined with stretching. I recommend you watch KneesOverToesGuy

[@EverythingisŠt4r]

I finally have a reason to live

[@lucasMcNally07]

Gonna try this out Gonna update in 1 month

[@Stichyboyy]

hows it going??

[@svnTsix]

how are you dude

[@A08J]

Im 5 foot 10, and thats not really short. But dunking still needs like a 40 inch vert. I can already barely touch a 10 foot rim, so I'll try plyos and if I remember I'll come back here to update you guys

[@nikirfanshafeeq495]

How long should i do for the time intervals between sets?

[@nasty2517]

nice video :) how long should the pause between sets be?

[@kyanmorrison3594]

Do you think these same plyo exercises are good for your vertical applied for volleyball aswell

[@1991pavlik]

Sure

[@rankskerdoo]

great video

[@Demonic0505]

Can someone give me a example of complete jumping workout? i mean with plyo force training and everything

[@ceaxyt4933]

How long do i rest for inbetween sets?

[@jputs5360]

Thanks bro

[@goaliegrizz8925]

Are you still doing this? And how old are you doing this as well?

[@Simranandbedassa]

What should the rest time should between sets for this workout?

[@reversicle212]

good stuff bro

[@jackfranzino7887]

That Avatar poster is 🔥🔥🔥

[@har1em26]

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]

I'll work on one

[@Roadtodunking0]

imma do this everyday

[@ShoBartHehe]

Same

[@samcerezo8419]

Love the video, how often would u recommend changing the routine so the muscles dont get used to it?

[@MiniMuskCoin]

How often should I rest between sets?

[@dheebankumar2631]

How to practice opposite footwork if I'm a one legged jumper