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

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. 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!

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

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.

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

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

Awesome stuff man keep it up you’ll get there

Great video man, just what I needed!

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.

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.

Last one has really helped me, this is great!

Thank you for the planning!

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

The 🐐 is back with another plyometric video 🙌💯❗️

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

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

🎯 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

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

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

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

Awesome video bro

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

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. 😂

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!

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

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

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?

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

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!

Sick avatar poster bro. Cool video too 😂❤

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

Amazing video

i love this

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

good stuff bro

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

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

Продолжай в том же духе🐐

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.

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

Nice! Thanks for posting man im excited to start this

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

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!

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 ?

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

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

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!

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

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

subbed❤

great video

Yo ur hair is amazing bro

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:)

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

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

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

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

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

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

Thanks bro

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?

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

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

That Avatar poster is 🔥🔥🔥

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

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

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.

Dude got the coolest wall

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

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

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

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

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

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?

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.

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?

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

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

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?

Hey. Can you write the sets and reps in the description please?

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

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?

nice vid, thx

Nice content 🙌.Is it enough to work core muscles once a week?

Are weighted squat jumps worse then regular squat jumps?

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

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

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)

What are your thoughts on lifting weights with a fast tempo for vertical training?

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

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(

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

I'm 5'6/5'7 and I have a 35 inch vertical, could you help me get to a 40 inch vertical?

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)

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

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.

good video

Could you make a video about a workout using equipment

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

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

Thank u!!