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: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-XSwHcXpwD0o.html 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!
regarding squat depth, its still greatly beneficial to go beyond vertical(assuming proper mobility) because it puts your knees in a weaker position, inversely creating much stronger and (importantly) more resilient knees. not to say quarter squats dont have their place as a heavy loading movement though, theres a lot of value in both
@@traitrork yeah, probably including some relatively light knee mobility work on the day youre doing quarter squats would be ideal for 2x weekly squatting
As a collegiate athlete and personal trainer I believe you need both. Quarter squats are amazing for explosiveness because it can near perfectly replicate the proper depth needed for a two foot vertical jump.
When i was in hs and in my 20's i could touch the rim but never dunk,maybe with a tennis ball, I'm 5'11.... now I'm in my 40's I'm gonna try these out. I was about to cancel my gym membership since all i do is burpees and run now. Challenge accepted. I'll keep you posted and thanks for the research and making this!
Things that worked for me. I would use a 10-15kg weight vest during reactive jumping and it made a huge difference in my leap. People need to stop aiming for the ring when attempting to dunk during training. Aim for the top of the backboard or raise your ring to 11ft. You'll be amazing what this can do. Your exercises and what i mention had me dunking at 14yrs old. 5'10.
I was 5' 8 3/4" and I could barely dunk as a young man. All I did was run an play basketball. If I had had all the training available today, I would have been doing Tomahawk dunks!
Hey man just a heads up on your cleans you wanna try and catch the bar at your legs, if you just let it drop it can cause major pain in your lower back so how you put it down slowly is to slide it right by your chest like let it slide down like water and catch in a half squat position with you thighs
Guess im weird. Sure id like to dunk but mostly i want to block shots and get boards. Only 5'10 200lbs with crap vertical. Still get boards but id love to maximize it along with put backs
You're 5.8 . The information below would be helpful. Whats your weight? How many reps and sets you did? How much kgs you lifted on each workout? So those info shouldn't be started point but will give us proportionally an idea about our target Thanks qb
DUDE, did you do lung jump? or any split trainning. When you do power snap or clean, do I need to catch it? It's the explosion part that's more important!
Thanks for the info! I have team practice 3 days a week plus the match in the weekend, when do you recomend doing this workouts? The days I don’t have practice, o before/after practice in order to have some rest days?
I don’t have access to a gym rn, I’m almost 15 and I’m 5’7”. I have a 35”, I’ve never had to use weights for my vertical, just a lot of body weight exercises, a lotta basketball and a lot of bodyweight exercises and a little bit of Plyometrics. But it’s different for everyone man. I started doing weighted jumps with two 26lb dumbbells recently, but choose a good amount of weight if you’re using dumbbells. I do 3 sets of 8 reps with about 40-70 seconds of rest in between sets.
apparently my vertical is 40 inches(i got tested 4 different time 😭😭) but i can hit my head on the net and almost back board but i cant dunk am i cooked? I'm also 5'10 5'11 ish
Nah, if you have the vertical which it definitely sounds like you do then it’s probably a technique issue so I’d recommend lowing a rim to the highest that you can dunk and just practice and work your way up to 10ft
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