How to Dunk WITHOUT LIFTING WEIGHTS (Top 3 Vertical Jump Plyometric Exercises)
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- Опубликовано: 14 июн 2024
- In this video we'll go through 3 Essential Plyometric Strength Exercises to increase your Vertical Jump and get you your first Dunk on the Basketball Court!
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Inside of today's video you'll discover 3 effective Plyometric Exercises to increase your Vertical Jump and get you Dunking on the Basketball Court! These Plyometric Exercises may be Simple or Difficult depending on your condition and skill level! Review them, Practice, and Implement to see Vertical Jump results fast on the Basketball Court!
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"DISCLAIMER - There are risks associated with intense exercise. Not everyone is suited for intense exercise or weight bearing exercises. You should consult your physician first in order to ensure that you are prepared to undergo an intense and demanding exercise regime. Individuals with heart conditions or previous or current injuries should be especially cautious. THINCPRO Basketball is not responsible for injury. Every effort has been made to accurately represent the potential of this training. Results are not typical, and only represent athletes who worked very hard. Of course, no guarantee can be made for every single athlete."
Filmed by: Jayeb Ent 
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THINCPRO Basketball How many times a week should you do this
THINCPRO Basketball How long should u rest after each set ?
Start with 3 sessions per week
30-60 Sec
THINCPRO Basketball I went to the account and I put my email in and it didn't send me it, it's been like 2hrs
THANKYOU 💜🏀 THIS WORD CAME FROM MY HEART, honestly.. my parents dont want me to play basketball cause im girl.. and i have a dream to do dunk.. i truly want that with my whole heart.. AND THIS VIDEO HELPED ME TO PROGRESS SO MUCH!!! THANKYOU!! 💜
So do u recommend it for me and does it add some vertical to the jump ? What time it takes !
Keep working sis, I believe in youuu!!!
ur just farming likes
We believe in you tina I love you
wtf....@@FredrickTheDog
that shit works god damn it
💪🏻💪🏻💪🏻 Keep up the hard work Mike
Mad Mike can you dunk? and how many inches u increased?
0:55 he looks so confused
lol, just listening to Coach Adam's guidance
Special Notice:
Before doing this exercises ,make sure to wear a comfortable shoes to avoid injuries.
MAN UTD I'm a football fan and a football player, but I don't think football can grow any more. It's at its peak. I think in the future football will actually decrease in viewership and so will every sport, because people will stop playing and watching sports as technology improves.
Is it fine to do this barefoot indoors?
@M man are u a soccer fanatic
Million dollar advice, I'm definitely trying it I'm 42 I'm 6'1 havnt dunked in 20 years 3 months ago I could only touch the back board, after working out for 90 days I can touch the rim ,My long term goal to be dunking again short term goal is to be grabbing the rim !!
THINCPRO basketball
thanks man
Thanks. Ill be doing this now
You become a better overall athlete with his Vert Shock program. Speed, quickness, and vertical all have increased significantly for me. Thanks Adam! 👌🏻
Thanks Rafael Glad we could help and that you applied the training properly!
I find that the single-leg variation of Pogo Jumps is one of my favorite Plyometric exercises of all time. Great for strengthening the lower leg (Achilles tendon, ankle joint, calf muscle, Tibialis anterior muscle). I also find that doing weighted Jump Squats (20 - 45lbs) is one of the best rate of force development exercises you can do.
The Bounce Guide how many reps and sets?
Great video this is a really challenging exercise all woth no weights im 56 and im adding these to my workout
These steps seem super helpful I'm going to try them watch me go dunk and jump higher thank you.
what happened did you dunk
Did it work ?
Clean exercises clear explanations !
congrats you have a new subscriber !!!😂😂😂
Thanks Amit
Hey amit.... I am amrit😂🎃
Hey can you do a video on how to be consistent on free throws and increase the free throw percentage keep up the good work👍🏼💪
Thanks Joe!
practise freethrows, theres no other way
hello i have heard that doing plyometrics after squats and deadlifts are the best. What do u say?
Joseph Abi Ghanem Practice bud lol
Joseph Abi Ghanem I can help u with that
Thanks really needed this
Glad we can help you out man
Thank you and God bless
Just subscribed thanks I have become the best player in my high school
Congratulations on 10k subs
Thank you man. We really appreciate all the support!
nice really helpful
great tips! i will definitely try these out 👍🏽
Great! Get out there and dunk Mach!
I'm 15 yrs old and 5'5 but I can only touch the board of a 10 ft ring. Can these excercise increases the jump?
Im 15 yrs old and 5'5 but i can barely touch the rim
Will it help me if I just do normal exercises like normal squats, calve rising, hip bridge, etc. That are rather slow than explosive?
I'm 6.2 desperate I really wanna dunk :/ can barely touch the rim
Ball is LIfe Can you dunk now?
@@jacobs3614 I was able to dunk for a while about 3 or 4 months ago but then kinda lost my hops
I'm training now and starting to dunk with a smaller ball. Even though I got older and grew to 6'3-6'4 my athletic ability didn't seem to increase proportionally haha
Hi Adam, thanks for the video.
Thank you Allan for viewing and glad we can help you out man!
This workout really help me out,in just a month,thank you coach!
Bet
Great video! But how long and how often do I have to do these? I also work with weights in the gym how can I combine these? Thanks for these great videos!
You should implement the exercises into your weekly workout routine. 3 times a week to start is great. If you're doing a weighted program, you can add these exercises into your workouts
Thank you man!
This Actually works guys I try it for only one week and i see changes in my Vertical jump. I can now get a rebound from Players highrr than me💪. Thanks Coach i will do dis for many months until i can dunk🏀.
#StriveHarder
Awesome man glad we could help out your game and you committed to applying the concepts. Keep it up
tnx for this.
Appreciate the support Gyn!
Thanks Sir
Finally something simple with no weights, hope it works.
Go get em man! appreciate the support
Will this also increase speed?
Speed = power, so in theory, yes!
Awesome vid bro.
Thanks man!
great vid and advice... and get out there at a local park and put in work!
That's what it's all about man! Have to start somewhere!
thanks I had people telling me that I was tall for nothing cause I had a 26 inch vert which was terrible cause I'm 6'5 and 15 and your training got me to 33 inch vert in 4 weeks thanks coach your the man and can u do a video on how to take off properly when dunking please
Congrats Shemani! Hard Work and Smart Work pays off! See our "Jumping" playlist on our channel for lots of great vids on jump technique!
Shemani Williams how many times a week did you do it because I'm a 5'0 13 year old and I'm trying to dunk on 8 feet and grab net I'm only touching net
bro i am 14 6,7 and my vert is trash does this exercises rly helped you that much??
i dropped a barbell on my toe and its swollen and hurts... pray for me pls
Wishing you a speedy recovery man!
hey have to do how many months to Dunk
Lovely video content! Sorry for chiming in, I am interested in your thoughts. Have you heard the talk about - Schallingora Increase Capability Scheme (erm, check it on google should be there)? It is a great one of a kind guide for learning how to dunk like a total badass without the hard work. Ive heard some decent things about it and my m8 after a lifetime of fighting got amazing results with it.
I think you are fine now😂
My sophomore year I drop a 50 pound dumbbell on my foot lol
thanks man
Glad you're enjoying! We appreciate the support
Thank you so much I’m ten and small all my friends can and now I can
coach can you make a video on ^exercise to increase shooting range^ i can,t take 3 PT ,please
Dennis Roy I'd recommend arm workouts and working on your form/shot mechanism
I wounder if spud web did any of these, I would guess not.
Thanks a lot
You're very welcome! Thank you for your support!
Yup you got my sub
Appreciate it man! We'll earn it don't worry!
5'11 and 1 inch away from rim hopefully these help me, ill keep anyone who sees this updated
Almost there keep working for those goals
i will try this. i really want to dunk too..pratice make perfect
Jordan Dylan u found yet?
@@razirjones73 i think he jumped so high that he flew from our planet , he is not gonna answer this
New to this channel and I try and I am tired😊 Thx for the workout
Go get em man!
Ok. i am 5'11 35 yrs old and i'm tryna dunk by my birthday in April.... lets go!!!
I can do this for 3 months but the question can I really make a dunk in 10 feet?
13 years old
5'7 feet
Bravely Touching The Net
#THINCPROBasketball
#EveryDayWorkOut
Yes but by hard work
Hey look I'm the same age and height
Woah I'm 5'2 and like 6 inches off the rim😂
How's the progress been men?
Can you dunk now ?
i'm 14 and 5'7 i can only reach 9ft rim. Do you think i can dunk after some years and if i can lift weights at this age?
If you work hard and work smart, you should have no problem achieving your goals!
This is Interesting.
Important question.... Just like doing weights, does eating protein after phylometric exercises improve your vertical faster?
What is better plyometrics or weights?
Weight
Riki Brown thanks
Gbiz plyometrics after strenght training (bodyweight or Heavyweight)
mikael t deleon What kind of weight excersizes do you reccomend
Gbizzle Squats obviously
Im 5'8 and i can hold rim at 10 feet with 1 hand. I've never worked out before other than playing sports. I can't yet dunk but if i did these exercises would I be able to dunk within time?
Thank u :)
Thanks man!
Do you possibly have any advice or works for shooting I’m trying to be a better shooter
Great video man! Keep the good work! But i have a question. I wanna know if its normal to be 5'3 at 14 years old, and besides those plymetric exercises can i lift age at this age?Thank You
Plz man tell me cuz those questions are killin me
u r young now u must do with bodyweight but u can search on google
Gonna check!Appreciate it
TheLebKid I'm 15 6'2 and I've been lifting for a while but that's what helped me grow in height other than the fact that my dads tall. My dad when he was my age he was about 5'7. Lifting helps your growth hormones so I would suggest lifting
Ajmal Rahmani Thanks man! So i think i should lift because other reliable sources say that! Can u just tell me how did u start lifting?
Im 6'5 and im 16 i can dunk but when i jump i use only one feet is that ok
Perfectly fine! That just means that you are better off of 1 foot
Nigga you 6’5 you suppose to dunk without any training
Lucky. Give me five inches bro so I can be at least 5”8 😂😂🤣🤣
Rah....😂😂😂 forgot about this comment
Thanks
Glad you're enjoying!
As 6'1 and 15, what is the standard dunk ability? I can grab the ring, and feel like I could dunk with a bit of form practice and a bit of growth. Am I behind, ahead or where I should be in regards to dunk ability
How many times a week should I do this
Start with 3
69
I just knew that you had a career ending injury, i feel sorry man, hope you get sign as trainer or even more as head coach by big team in near future
Thanks Amir for all of the support!
sir is thiss verry helpful
I like the video,and I work on it. Hopefully it works for me..
I am about 5'9 and I can almost touch the ri. I am about an inch or two from the rim. Is there anything that I can instantly change to get those couple of inches in height
Dominic sign up for our Pro Jump Secrets course by clicking the link in the description. This should help you get started may give you those inches you're looking for!
Domonic Smith yo can you dunk? Also would you mind telling me roughly what body fat percentage are you and how much can you squat and how fit would you say you are. I ask because I am the same height.
I will do this workout 3 times a week for 4 weeks and see how well it works
Go get em man!
Can u dunk now?
Can you dunk yet?
U didn't do it huh?
im 5'8 with a 7'4.5 reach. I'm 2 inches away from touching rim with a 29 inch vertical. Last year I barely had a 20 inch vertical so i guess it helps a lot
Hi? Coach are they any side effects? Like torn acl ? Thanks
hey, is one round enough in one day. Or should i do more than one round of all of those exercises.
2-3 sets of each exercise, 3 times a week is a great starting point!
THINCPRO Basketball Thanks, btw does vert shock needs an equipment ?
Einartas l No Vert Shock does not require any equipment. It can be done at home.
Did it work
Yes
Nice
Thanks man!
I LOVE THIS!!!
We're glad! :)
If these excercises were done everyday, how long would it take someone to be able to dunk if that person was in the 5'2 to 5'9 range.
It is totally different for every player as every persons body reacts and works differently with certain things so there is no exact timetable on when it could happen
Is it just me or does the floor look like it's going to break when he's jumping at 2:34 😂
haha Quite possible but we hope not! #CourtsSeeALotOfBall #Ballislife
thank you for the video I'm from the philippines tribs thnak you pa shout out
How often should these exercises be done?
i have a question, how many days i have to do this?
3 Times a week is a great starting point!
Thanks :)
Victor Castillo It's going to take a long while!!😂
THINCPRO Basketball 3 times a week for how long? like until you see results or a specific time
U set time on how long it will take. It depends on the amount of work u put in it!!😇
what shoes is he wearing?
Aaron is wearing - Adidas Crazylight Boost 2015. Adam is wearing custom Kobe 5's
rate the reply
Old school .. but it’s does helps ... 👍🤓
13 y/o 5'10 done this for 1 month and went from backboard to snagging the rim. I probably need to add more variety to my workouts as gains are slowing down. Any more advice?
Can I dunk if my height is 5'6 5'7 and I'm only 16?
I don't know can you? :)
of course you can
MarqGaming not if you're 16
QuVAR THECO wow...Welpp I start to play Ball last year now I'm a Ballhandler...And It suck...I don't have Playmaking..How to get high IQ passing Bro?
THINCPRO Basketball Well...I can dunk but can't jump High
How many times a week should you do this
Start with 3 times per week
Thanks great video btw
THINCPRO Basketball what if I do it 7 times a week
Seth Valencia you can but don't overwork your body
Seth Valencia you're be hurt
How long should you rest between each set? Thanks
Hey im going to try this it seems legit and i really want to increase my vert and dont have any weights so i really hope this works and thanks
You should definitely check it out because it will help you out!
im 15 years old and my height is 5'8 and i cant dunk i will try this 3 steps to increase my hops
Dont quit! Put that work in to achieve your goals!
Swaggy1022 i'm 5'9/6ft and i grabbing the rim but i cannot dunk, any tip or idea ? ( i never really try to train my jumper, except to touch the rim when im playing outside )
THINCPRO Basketball and it looks my hands arent enough taller for grabbing the ball
I'm 5'1 and my vert is 26
You got bounce then!!!
But I can only touch net
Fallout Bro cuz ur a midget
I like your videos
Thank you man! Really appreciate the support and feedback!
How often should I do these and how many seconds of rest between sets?
his arm is long
Would I still get taller after doing this???
Your height is determined by genes, body composition, and metabolism. The exercises aren't going to impact your height
Are the split squats supposed to be 6 each leg and 12 total or 12 each leg and 24 total
Thanks man I've been really needing to increase my explosiveness and vertical, im 6'1 but can barely touch the rim apparently, which I'm asked a lot about. Good luck with your content!
Thanks man! Keep it up and get yourself on a solid training program, and make sure you sign up for our Pro Jump Secrets video. It's free and tons of useful tips in there!
started vert shock today with a 28 inch running vertical goal is mid 30s running vertical jump after program
💪 Bob Bob you will definitely get there. Get out there and put in that work!!
THINCPRO Basketball thanks! update: after week 1 my vertical is now 30inches
can anyone dunk here? with that exercises
grablich I can touch the rim only exercise I do is run but with out the heel touching the floor so like tippy toes
Im 5'8 I only touch the ring. How many weeks to learn how to dunk using this program?
on the second exercise, the ankle doesnt contract or relax... its ajoint, the ankle specifically either plantar flexes or dorsi flexes. the muscle that contracts for it to dorsi flex and point up is the soleus i believe
Good vid but music to loud
Thank you man! You can always turn down the volume!
what's the name of song?
I'm 6'2, I can dunk easily on 10 ft, I can do windmill and 360, but I'm light skin so aye
Mr. Professor quit lion 😂
Must be nice 🤗
I can make 12 threes in a row 😉
Mr. Professor I am 6foot6 I can't dunk and I am 15 should i go to the gym now or when I get 18.
officially GoPro now
Am 6'3 touching rim just need more takeoff Amazing Video 🏀💪
Thanks man!
I think you just need to change your technique
I agree with the guy above. Just need to change how you jump because I dunk at 5'11".
Im going to try this out and come back in the comments a week from now see yall in a week!
Go get em man! Keep us posted on how it's going!
You barely jump just height
Not true. You have to jump regardless your height!
THINCPRO Basketball you have to jump but trust me that’s height I’m 5’8 and got more ups than people 6’0 they’re just taller than me only reason they can dunk and I cant
Does this help you with increasing your jump?
Yes Carl!
I like your video
Thank you!
Hey, I've been using this for couple of months but my jumps are not consistent. What should i do?