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

Here's the long awaited plyo workout that you guys have been waiting for. And the best part is... it's all bodyweight!
For personal vertical jump coaching, fill out this form!: forms.gle/Ty57c33rMYEiMqeM6
0:00 Intro
0:24 Warmup
0:59 Tip before you do this
1:23 1st exercise
2:22 2nd exercise
2:43 3rd exercise
3:37 4th exercise
4:10 5th exercise
4:52 Conclusion
5:04 The truth about vertical training
Follow my socials!: beacons.ai/riqb
Music I use in my videos: share.epidemicsound.com/sed2pq
Background music: • [FREE] Lil Yachty x Le...

[@russellanderson1985]

Vert Shock is a total game changer! I went from barely touching the rim to throwing down dunks in just a few 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. Building strength in your legs and core is essential for improving your vertical jump. - Incorporate plyometric exercises like jump squats, box jumps, and bounding into your workout routine. These exercises help improve explosive power and quickness, which are crucial for jumping higher. - Pay attention to your jumping technique. Practice proper form, including arm swing, knee bend, and landing mechanics, to maximize your jumping efficiency and reduce the risk of injury. See you guys when you reached your vertical jump goals!

[@imaniceguy5809]

ok

[@M.Ritesh]

ok

[@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

[@user-sy7nf8nx4i]

Thx bro

[@haem_1]

luv u bro

[@mattyburr760]

Not all heroes wear capes

[@sacco_jr7477]

The goat

[@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

[@rare8643]

5'7 same feelings too

[@foldedcandle]

​@MitchRuns101 he's not gonna get it. Let's be realistic

[@kingachuu]

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

[@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

[@dillonbrooks7807]

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

[@steakbeard]

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

[@bkb9671]

Awesome stuff man keep it up you’ll get there

[@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?

[@roberto.alverio12]

Great video man, just what I needed!

[@totonoen6453]

Thank you for the planning!

[@josejuarez8607]

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

[@cyberyousef7519]

The 🐐 is back with another plyometric video 🙌💯❗️

[@RiqB]

Yessirrrrr

[@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.

[@ondeckproductioncompany2761]

Last one has really helped me, this is great!

[@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

[@tomasperes1683]

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

[@RiqB]

ayeeee

[@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

[@yoelmorales208]

Amazing video

[@rare8643]

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

[@matthewh.6266]

Awesome video bro

[@noobtamer3637]

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

[@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

[@user-ek9qn9wp3v]

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. 😂

[@rare8643]

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

[@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

[@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!

[@ErkinBarin]

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

[@lalal836]

Nice vid!!!Are you going to make another video abt the strength workout ??Or something about the core?😁😁

[@sdqsdq6274]

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

[@AyashiYT]

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

[@luisbacaicoa7978]

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

[@RiqB]

Ayeee real one

[@evannatland5151]

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

[@reversicle212]

good stuff bro

[@itsonlykani]

great video

[@sammy1025]

Nice! Thanks for posting man im excited to start this

[@RiqB]

Lets get itttt

[@sw0rdstorm52]

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

[@timmytombstone2028]

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

[@urthh]

i love this

[@bentonkareem]

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

[@mackoronni5393]

Sick avatar poster bro. Cool video too 😂❤

[@nasty2517]

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

[@simassvagzdys4669]

Nice, I wish to have insane vert. Btw, are the sets are for each leg or for both?

[@traknologist]

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

[@alexandermejia8350]

Hey, thanks for the plyo work out but I was also wondering where you got the headbands that you used in the video from. Thank you.

[@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

[@huntermach7356]

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

[@RiqB]

Real one

[@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

[@fommy3046]

Продолжай в том же духе🐐

[@zrf4944]

Hey man, good stuff! I have a question, tho: What should be the length of a Plyo workout? I have been compiling exercises from people such as yourself and Plyomorph, but there seems to be too many different exercises that people recommend, and generally I think doing the same routine every week is probably optimal for improvement. My current plan has 8 exercises, 3 sets each. Would that be too much? How would I choose between the 20+ good exercises I have learned about, and see what is optimal for my improvement (specifically for volleyball, in my case)? Thank you in advance!

[@jputs5360]

Thanks bro

[@goaliegrizz8925]

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

[@jimmyjohnjingles6266]

Yo ur hair is amazing bro

[@nolanyeo7137]

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

[@r6demii351]

subbed❤

[@nikolinapejkovska6725]

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

[@freefallparkour8755]

Dude got the coolest wall

[@kyledulak]

just curious. im coming off an injury and haven't jumped in a while. I never really trained weights or jumping in general, just hooped. im about 6'2 205 but the weight is like fat. I was wondering if I lost 30 pounds and slimmed down while training like this, how much could my bounce really increase? pre injury I was touching rim, in-between grabbing and actually touching. so probably about a 20 inch vertical. is it possible to see like a 20 inch increase or like is 10 more realistic?

[@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

[@eikespettmann]

Did you bulk or change your diet at some point? Wanna try this and build muscle at the same time but I‘m afraid that if I put on weight I‘m gonna lose some of my vert

[@benjamin8329]

Do you do all these workouts on the same day training session. Also will sprinting be Efficient on a treadmill vs in open space

[@RB-zr6eo]

nice vid, thx

[@Drewwjr]

Why did you remove the 2 small jumps from pogo jump? And would you recommend adding weight for some of these workouts last last video

[@ballwdir]

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

[@tatesroad]

Seen any improvement?

[@ballwdir]

@@tatesroad 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

[@tatesroad]

@@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

[@jackfranzino7887]

That Avatar poster is 🔥🔥🔥

[@isaac_rl]

Great video! For a little over a month I’ve been lifting to grow muscle, but I recently got into plyo. I lift legs 2 times a week and I was wondering how often you would recommend doing plyos?

[@truezex771]

you can probably switch 1 of your legs exerices with pylo , 1 to 2 times a week would be good

[@jed-cn3jl]

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

[@mikemorrison3913]

Where’s your progress now? I’m 6’3 wondering how you did so far

[@ontiveros255]

I got a question i do strength training wednesday, monday, Thursday and saturday i do plyos is that good? And also can i do like 1 set with 10lbs the second one without and then again with

[@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!

[@petrifiedmonk]

Need that D luffy strech routine to get that gummo gummo bounce

[@illybillie9916]

good video

[@Aintgotnofoodbruh]

does high intensity plyos like depth jump could stunt growth? im still growing and i've been using depth jump for like 2 months

[@elijahmcgonagill5717]

Do you still use same stretch routine or do you use a new one

[@nikirfanshafeeq495]

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

[@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

[@AbubakrMohamed-yn4sw]

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

[@soccera6601]

what yall use for the drop jumps cause my gym aint got that tall boxes

[@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.

[@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

[@khylen.hightower18]

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

[@buddycasas8939]

Great

[@MylesGmail]

Thank u!!

[@lmao232]

Hey man thanks for this video really helpful, I do have a couple questions tho, firstly, if I’m doing these workouts everyday, can I still do normal workouts (leg days, arm days etc) and will it effect my results?

[@Will-if2bd]

All about will power and push

[@kazutorbruh2555]

Thank u for such a comprehensive guide on Plyometrics training. However im wondering what's the difference between this video and ur previous one?

[@RiqB]

Bodyweight only!

[@trulytnf6236]

any help here, So after my Plyo Workout (just started to focus on it besides weightlifting) n after im done i get such an weird pain in the calves/shin area (im a center)

[@shreyaspeddigari9995]

This is a great plyometric workout but I got one question. How long is too long to change the plyometric workout? How long should I wait before I change the workout?

[@garciaryanmicol.7217]

I've been doing you excerise and now I can touch the rim but my lower back have been started to hurt last week when jumping, do you have any tips for back pain when jumping?

[@kierandickerson4553]

He said he does mcgill big 3 every day for core and back health

[@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(

[@sotiristserepis8169]

Brother how many days rest after a leg day to hit a jump/plyometric workout ? And I'm also wondering how much jump/plyometric volume (as in sets) should be done total in a week

[@benjamin8329]

Yes this as well I also need to know how exactly he integrates this with a strength workout as well. Cause that would mean 3 times a week

[@sotiristserepis8169]

@@benjamin8329 now i do 2 strength sessions and 1 jump/plyo day. i recomend you start with this brother and later on add more plyos/jumps. just remember when you schedule it always have 1 to 2 days rest before you do your jump workout. so for example you could do a jump day on monday, tuesday strength, friday strength. hope you make progress brother God bless you☦

[@ethankwok8693]

does it matter if you wear shoes while doing it or should you just do it with socks on

[@Kendro2k]

Would using leg weights allow to to better and or faster results?

[@christianxaviermendoza4114]

is it all right if i did this exercise more than twice a week? and what workout would you give for the strength training

[@orangeboy9864]

Should I do knee conditioning exercises at the end of the plyo session? I’m considering to add ATG split squats.

[@RiqB]

not necessary

[@reiana.4907]

can i use weights while doing depth jumps, squat jumps, pogo jumps?

[@ceaxyt4933]

How long do i rest for inbetween sets?

[@jhefuwbkufkaj2632]

Is there a difference between this one and the last video? Like, can I choose whichever one to do?

[@mulyadisutejo9211]

is it betterto do those ply o with shoes or without?

[@stopmotionman9137]

I can touch an inch up the net on 10 foot, I am going to this workout everyday with 2 rest days a week to train my vertical jump, I also do strength training 6 days a week, I’m 5’8, is it possible for me to be able to dunk or even hand on rim in 6 months of training?

[@UltmtDrivng]

How often should I rest between sets?

[@jek6729]

Hey, I’m 6’2 and pretty skinny. I would say that im athletic, but for some reason I can’t jump too high. My goal is to dunk before I turn 16. Do you think I can do it with your workout in a month? (I can grab rim

[@theprofitpaths]

How do you prevent (or deal with) shin splints? My shins have started to hurt when I run or jump with lots of force (I've been doing vertical jump training for ~3 weeks now).

[@khanager2814]

Calf raises and tibialis raises should help a tonne. Don't increase volume too quickly and take a break if there's pain. Other forms of cardio if you're doing longer cardio sessions at an easier pace can help - e.g. instead of jogging for all your cardio sessions, try getting on a stationary bike or rower.

[@gotworc]

Be careful i got shin splints years ago and it hurt so bad one time when i landed it felt like my legs shattered into a million pieces and it fucked up my ankles. Took me like two years to not be scared of jumping full power because it hurt so bad to land.

[@inrpicmax6541]

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

[@jonathanye8364]

How do you fit your plyos on your wrkout schedule, like do you have a day specific for plyos? or just like in general what is your split. W vid btw.

[@RiqB]

I dont have a "plyo" day. I have a video on my channel on my current split

[@jonathanye8364]

Say less@@RiqB