I Trained To Dunk In 30 Days 

Facts!! Helps with dunking skill

thanks! hope you enjoy some of my other videos

Let get it!

all from the workouts

Thanks 🙏🏻

Love to hear it hope you enjoyed it

same man

I did because I couldn’t really palm the ball so I had to jump higher to compensate for it. That last dunk was probably 38-40 inches

@@jlaceybranddo you have negative wingspan?

I’m 6 foot and my reach is 7’6 😭😭😭😭

@@Hooper1125damn I’m 5’9 and have more than that

@@WhyamIonYt whats yours

Glad you enjoyed it

Thanks

Let’s go

10 years of grinding

as many reps as high quality as possible and you saw all the weight I used

Thanks

Strength training is a great way to get some more inches but it's not the only. I know people that are far weaker than me in the weightroom but can jump way higher than me on the court. For strength training Aim for 3-5 rep range with deadlift, squat, power clean (if you can do it correctly) and take a long break in between. To me dumbbells and free weights are the same thing so I'm assuming you mean using a bar, if so yes and no. You can get great work in with whatever equipment you have but I found that barbell work increased my strength much faster. Fun fact I'm not flexible at all, can't even touch my toes. I do have good ankle mobility tho but flexibility isn't the most important thing to jumping. Don't take time off lifting to focus on flexibility that's a waste of time. If you want to get more flexible in the hip flexor and ankles do the ATG split squat exercise that I did. Pretty much focus on technique, continue to jump, and get some strength training in. Technique is so important and even people that think they have good form could do better.

@@jlaceybrand Thanks for the great insight! Will definitely put your advice to use. I will definitely make an emphasis to improve flexibility & mobility in my hips, ankles, knees, and shoulders but not at the detriment of strength training (especially hip flexors b/c of my soccer background). Also, I am a one foot jumper, so I will definitely put emphasis on exercises that isolate single leg and look to improve tendon strength. How would you balance plyomentric vs strength training or would you argue that you dunk sessions were essentially your plyometric workouts?

@@davidopoku-ware2183 there is no better plyometrics exercise than the actual movement you’re training for. That being said I added in that SL repeating bound to have more eccentric loading and strength in that leg but try to do your movement as much as possible

@@jlaceybrand Awesome! Thanks for all the great advice!

Any tips for formulating/finding a workout routine to stick to? I am thinking about upper body plyo 2xs a week, lower body plyo 2xs a week, and sprinting 2xs a week. At least for now.

same goal

tag me in the video when it happens

lol now that you mention that it did look strange hahaha

You should look at shin stretches and strengthening exercises.

I jumped everyday I could and for each of the phases I worked on the exercises I mentioned for that phase that's it

Windmill Next?

On average it was 38 inches but on that last dunk it could’ve been around 40

​@@jlaceybrandcrazy improvement then🛐

Great question! And the answer is absolutely! I played a lot of pickleball and I’ve taken months off of specific training before to come back and break new limits. Try new exercises, new activities, new stimuli. If you get too locked in on your volleyball form jumping you’ll miss the opportunity to learn something new by trying something else.

@@jlaceybrand Thanks for the advice! For me my sport is more important than vertical so I am willing to sacrifice on vertical gains, but next winter i might take a month or two off just to see if I can crank my vert up

try new stimulus? new exercises, activities, anything different. I'd also try adding some rhythm bounces and isometric

Go to failure

Glad to hear! Come dunk with me when you get 10 feet best of luck

Im 13 and 5.4 and im almost getting 9 but i just cant seen to get it, but if we keep grinding we’ll both be doin crazy ass back scratchers one day Just watch

Increase that strength training, fix your form. I can’t tell you when because I don’t know everything about you. But it’s totally possible

Good

congrats. your last jump was super good.

How much did you train per week and did you stretch?

@@orvio2329 as many days as I could so anywhere between 4-6x per week and no I don’t stretch

@@resurger_4020 thanks I thought so too

whats ur standing reach

As long as it takes to walk back. But I also practiced jumping off my other leg as well. But typically it’ll be anywhere from 30s-1.5mins

I never counted my reps or sets. In the video I explain that I do as much as I can as high quality as possible some days it’s 2-3 sets some days it’s 7 and I’ve never counted reps Exercises include ATG split squat, step ups, concentric step ups, isometric 1/4 squat, SL Knee rhythm bounces, SL bounding, Leg press rhythm bounces, and some dunk attempts

fly high

As many reps as possible as high quality as possible

OMG Thank you!

10 years of strength training

Plyos, SL knee bounces, & rocket jumps

@@jlaceybrand 🫡💙

I have very high standards

Yes you do

hes 5'11

tippity top

Depends how well you can palm a ball but probably at least 34” for a rim grazing dunk

That last jump was probably 38-40 inches. If I had some better shoes it probably would’ve been higher

I’m a one foot jumper like you bro🥹

Chances are your form could improve and you’ve probably been doing the same exercises for those 3-4 years. You need to try new exercises, some that aren’t even related to jumping can help as well. I’d try those SL knee bounces as well as those SL bounds, and I’d do some heavy step ups as well

@@jlaceybrand thanks bro I will try🙏🏽💗

Depends I explain in the video

keep practicing and perfecting your form

Way of wade 10, will probably add enough to your very so that you can dunk, for me they add 4 inches

w comment

Not sure yet I’m working on a few I don’t know what one I’ll get done first

@@jlaceybrand looking forward for it whatever it is when can we expect it?.

Next one maybe in 2 weeks or less

GET UP THERE!!!

Same height for me too u need a 36 to dunk

@@gorissyed 🫥🥲🥲🥲🥲

@@gorissyed is this very hard

you could need more or less it depends on a lot of different things

Lol

Probably above 30in but it depends on a few different things to be exact

I made them up

pretty much I go over in the video how I decided when I workout

5'11

@@jlaceybrand whats your standing reach because 40 inch vert shouldnt be needed for some cuz i had a 36 inch vert and can windmill maybe cause i have long arms

when i was 13 i wasn't even 5'

You already won life man, this tall at this age, and you are still growing, if you wanna be a basketball player work on your dribble and shooting every day, don't neglect because being tall and shooter with handles is 1000x more dangerous, post moves, etc

@@wilheimfritz6442 im great shooter iand i avarage like 25pts a game

shout out to them kicking me out for recording

Because the ones I had had no traction and made me jump worse

@@jlaceybrand if it makes you feel lighter in the air then I guess it works for you

@@4ktaz I got some new shoes now and they are WAY better lol

Very hard, but you can always try the workouts and maybe unleash an inner beast

There’s always a fisher price hoop

Technique, technique, technique

ankle bounces>>>

I am actually 5’11

@@jlaceybrand ok thank you sir

never off my right leg

​@@jlaceybrandso before you could drink of your left leg?