This is how you should exercise legs to increase vertical: 1- core exercises should be in routine, 2- to build strength and explosiveness, Squats, deadlifts: strength training (3-5 heavy, quick reps), hypertrophy (6-10, quick up, slower down (slow release builds muscle btw)) and endurance (12-15 slow up and down to get lactic acid endurance) should all be included, 3- body weight leg exercises also, especially for calf strength (which is hard to build as calves require many reps as that’s their function) including box jumps, one leg box jumps (important), etc. PS: could only touch rim before, now can dunk (not like ja obviously) after a 1 year of doing these exercises. Also: DONT TRAIN EVERY TWO DAYS, GIVE LEGS 2-3 DAYS TO REST AND RECOVER!
To keep it short just do squat jumps it work all the leg muscles for your Vert I did this 3x a week and seen improvement in my leg muscles and my vert 🤷🏽♂️
One thing that will help with your vertical is using 2 resistant bands on each side of the bar to make the peak extension for explosiveness harder. Im 18, 5'10 with a 31" vert and ive been doing explosiveness excercises for 6 months 2 times a week and it def works.
Before anyone says this is racist, it’s true there’s scientific evidence Africans have their legs positioned differently but doesn’t mean white people cant jump you just gotta keep grinding
@@luk3845 genetics is actually a really huge factor in vertical jump. But the explanation is a bit complicated. Ja being a prime example. It was said he could “barely” jump when he was in high school, so to prepare for the next level he did a lot of plyometrics and jumping every single day, and he ended up with great hops. But not everyone can follow the same training schedule as him and achieve the same results. Everyone has a genetic potential and some people have it way higher than others. Ja has an amazing genetic potential compared to a lot of players, he just needed to include the hard work to get there
After doing this for 4 months I’ve achieved my first dunk being honest this workout literally made me faster before it gave me hops I really only did this because I’m a short guard 5’7 in freshman year rn I just wanted the hops to get through tight defense and finish not really to dunk but for easier finishes needless to say this guy is great he made me a more athletic player most def and if your a struggling short guard like me let this be your confirmation it works it’s great all you need is dedication and endurance anyways see yall
@@appletree8482 yeah thats tight and tbh it wasnt a crazy dunk just a little one i can basically dunk on a good day i would say that this workout also makes you super fast
Nathan Silva Jesus Christ, ok first of all please stfu and stop trash talking the creator of this video, secondly if you already know “EVERYTHING” about workouts for jumping then why tf are you watching this video, cause you don’t mate thirdly you clearly don’t know shit if you’re saying that ja morant was always bouncy as a child because ja morant did not get his first dunk until his first year of college, so stop capping and sit down boy
I’m 5’8 a sophomore in high school and could touch rim. I’m a use these workouts to increase my vert and I’m gonna be dunking before junior year. I’m excited, good video btw 🔥
Bro I’ve literally been on the VERRERRGE of dunking for like 2 years. I have the ball and 70% of my hand above the rim and it always feels like the balls going in but it just doesn’t
You have to learn how to throw the ball in, you have to kinda angle your hand to throw it downwards, if you sling your arm towards the rim the ball might fly out or it’ll hit the backboard
Excuse me im french and i didn't understand very well what you said I should do those exercices everyday for 2 weeks and take a 4 days break after those 2 weeks right ?
MaCaffert y sorry for late reply, but he meant if you exercise everyday or so, every time you exercise for two weeks, rest for four days then get back into it. Hope this helps
Im 6'0-6'1 and i have a 29' Vertical jump at 15. I have 27% body fat too! I'm gonna go down to 10% body fat this year. my verts gonna be at least 10 inches higher without training.
I'm 6'3 1/2 and when I was in my basketball season last year I had a 30-inch standing vertical. I estimate that I had about a 33-34 inch vertical off a drop step and about a 35-36 inch maximum vertical. I could windmill, reverse, back-scratch off vert, 360, and I was progressing pretty normally for an athlete. Then quarantine happened :( Since quarantine ended my vert has dropped by a crazy ton like my max vert is probably about 33-34 inches. My goal was to be able to eastbay by the end of this school year for the AAU season so I could finally pick up some offers before my last year of high school, but unless I can get access to a gym pretty soon imma just be another normal person :3( lol my entire game is based off of my length and athleticism so w/o my athleticism I'm dookie lmao
Yo bro I like the vid 🔥 But, can you dunk because I kind of don’t want to take advice from someone who can’t dunk and is just giving out these workouts. No offense though just asking
I love your video ive been doing like yours for almost 2 years but if you do stuff on fitness and other stuff make sure you research everything like i do vert workouts 2x a week and a rest day inbetween but box jumps are bad squats are good only if you do weight squats and also add dunk sessions you wher eyou just try and dunk and put 100% in every jump and everything
@@AbdulRehman-cy1kv no, my hands well above rim but I can't palm the ball neither can I throw down a dunk regularly... cp3 can barely grab the rim but he still can dunk tho..
40-70 reps in total, you don’t want to do more than 70 because then you start to overwork your muscles, and if you can still go after 70, then the executed was to easys so try to make it harder, and don’t do less than 40 because it’s to little reps to do anything
How do I combine this with my weight room workouts to build strength and mass? Like how do I gain strength, muscle mass, and vertical at the same time? Also can I combine dunk sessions with this to work on my dunks as well
You could keep the same weight room routine but just have make sure u incorporate the vert/legs every 2 days. Example arms/vert etc., dunk sessions should be done, but just monitor how your legs feel, don’t push to hard because injuries can push your progress way back.
When I saw the reps I was shocked tbh but that’s with weights. What if it was bodyweight? I do full body bodyweight 5 days a week. And do leg all those days. But my hops weren’t really there anymore.
Im naturally a bad jumper but im naturally very fast. 2 months training ive been getting good progress my workout is basically the same with more sprinting based exercises which also help. So its been really good so far if all goes well i will hopefully dunking in 3 months
When your a 5’9 female tryna dunk before 10th grade and 4 inches off from touching a 10 ft rim 😤 then even when your able to touch it you have to learn to control your foot work and ball grip 😤!! Yea I’m her
I'm 5'11 with a 35 vertical but i still cant dunk consistently Edit:14 Edit now have a 38 vertical in 2 days Edit : still have a 37-38 vertical end of week 1
@@__tocixwalmart___4208 I do box jumps, the hights of the boxes that I use are between half of my vert (15 in) to boxes that are ten inches above my vert (40 inches.) I do three sets of 8 jumps. I also do squats. For squats, I use 70% of my max (325 lbs) for 3 sets of 10 reps. I do Weighted lunges with a 45 lb bar. Lastly, I do 1 max deadlift a week. Right now my max is 450 lbs, but it is always increasing. I used to have a 15 inc vert like two years ago, and I got to thirty two inches since I started. I have added 2 inches to my vert since I wrote the last comment, so It definitely works. Don't forget to take breaks like every three days, or you might get injured.
It’s not all vertical, if you’re having problems dunking when you have a 40 inch vert than you need to learn the form for dunking there are a lot of good videos on it
Frizzle really? What’s your standing reach? Just want to know bc even at 5’7 there are dunkers who can dunk with 35-40’s. But a reason you may not be able to dunk is palming the ball or trying to grab rim instead of dropping it in at first . Look up one hand pickup dunk style for some tips and check out Steven Celi for short dunker tips
@@jalenkirk3633 Im my personal experience, im like 5'6.5 without shoes and I have a 36-37 inch vertical and I could just touch the rim. I probably need at least another 6-8 inches in order to dunk because my hands are so small.
I’m same hight don’t know my wingspan but I’d say slightly above average and I have enough very just to grab rim maybe a finger over with one hand on 10ft and never really worked on my legs but I’d love to start dunking soon
Jordan Merchant it depends. I’m the same height but 180. I can almost dunk. Every one is different. It’s mainly about staying healthy and making sure your taking care of your muscles
Be happy if you are 5"11 you are tall for 13 you will keep growing for years cause I'm 14 and 5'9 also it's now sad keep working cause I'm currently dunking on 9"0-9"5 foot rims you have to work your ass off and REST YOUR BODY and do a lot of squats
Your still young💯 your body needs to still grow and develop I’m 16 and ja is a 20 year old not all young people jump like him it takes time or it’s natural bro
He sounds like he has zero education in exercise physiology and can barely speak English. The advice is pure buulshit,the kid has hops because of genetics,same with every jumper that ever lived.Strength and power training can improve it but without being naturally powerful, you wont be a big jumper.The end.
@Osayuwamwen Okuonghae vertshock is about about explosiveness . They are focus on Plyometrics. And they promise that you will increase 9-15inches of vertical once you finish the program And Pjpperformace is about Body conditioning , Strength, Plyos,speed .
I'm 5'6 and 16 and can almost touch backboard. I want to be able to dunk when my season starts. Does anyone have advice on how to increase my vertical quickly
