HOW TO INCREASE YOUR VERTICAL FAST
ฝัง
- เผยแพร่เมื่อ 1 ม.ค. 2022
- Thank you so much for watching! Comment what you guys want to see in the future!
0:54 - Step One [Dynamic Stretch]
1:55 - Step Two [Workout]
3:04 - Step Three [Static Stretch]
4:35 - Core
Merchandise: influencetee.com/collections/...
Stretches and Plyometrics will get your vert up, its how I got mine up, listen to him!!!
🖤🖤🖤🖤
@@dakotarivers bro do more day in the lifes and show us good athletes foods to stay healthy
If you play basketball or volleyball 4-5x a week isn’t that doing plyometrics?
@@RechargeYourMotivation not really, a lot of the movements you have to make when you play either, require the same muscles your plyometrics target. Plyometrics strengthen these muscles. If you havent strenghthened them, already playing on them is jus gonna strain and damage them. You may not feel the pain right away, but its gonna kick in soon. Speaking from experience
@@almightyKAM so do you suggest doing plyometrics with weights if you are a experienced athlete?
Vert Shock completely transformed my game! I couldn't even dream of dunking before, and now it's a regular part of my game. You can find it here while it's still available: th-cam.com/video/XSwHcXpwD0o/w-d-xo.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!
0:53 Dynamic Stretch
1:58 Squat Jumps
2:11 Quick Jumps
2:23 Box Jumps
2:40 Split Squat Jumps
2:57 Calf Raises
3:04 Static Stretch
4:34 Core
Does this help
Increase vert
@@DailySkillbasketball yes bro it does
Bless u
Thx dawg
He knows what he's talking about. When I was running track (17) we would constantly be working on plyos and stretching (sprinter lol) and it was right around this time I started really noticing gains in my vert. Great video 💪🏾
Same I’m 16
Did you notice speed imepvorments
@@Aceing07 yes. Weight lifting, plyos, running and all my track work increased my speed. I was already fast but putting all that together really helped me lower my 100 and 200 times.
@@Rob_g988 can I have like specific workouts or sets / reps for a week
You don’t have to if it’s too much
@@Aceing07 bro this is like nearly 20 years ago lol. But I was a sprinter for 3 years in highschool and college. The workouts varied every week. I don't remember much but the best thing you can do right now is understand what you're trying to do and research workouts that have proven science to improve athletes in the area you choose.
Love your vids bro! It inspires me to grind more and become a better version of myself. 🙏🏻💪🏻
Bro, you earned sub from me! This is the best vertical jump workout I have ever seen on TH-cam. You said here every important information about this workout. Keep it up bro💪🏿💪🏿💪🏿🔥🔥🔥
I can already tell your gonna be a huge TH-camr and inspire people to grind. Keep up the great work.
🙏🏾🙏🏾❤️
Warmup: Dynamic Stretches, stretch legs, thighs, ankles, calves, mainly lower body. Basically, get some blood flowing in the lower body.
Workout:
3x10 Squat Jumps
3x20 Quick Jumps
3x10 Box Jumps
3x10 Split Squat Jumps (each leg)
2x30sec. Calf Raises
Post workout: Static Stretches
Hold stretches for 45 sec. Max
Plug
Step-ups 3 x 5 reps
Slow to explosive squat 3 x 5 reps
sit up reach 2 x 25 reps
Russian twist w ball 2 x 25 reps
200 crunches
flutter kicks 2x30 secs
Side plank 2x30 secs
^for the second part
Bro fr you the most transparent and real player/ person I’ve seen on youtube basketball like fr never seen someone give such valuable info for free. Keep going bro
Thank you brother ❤️
@@dakotarivers aye do a vid on your basketball workouts for skills training
I needed this bruh. I live in Lehigh and I'm looking forward to checking out a couple games this year. Keep ballin
Just started watching his vids and already liking this guy, teaching us steps that really help even showing us how we can excerise before doing this and after what a legend i know this was a year ago but keep up the work
Bro I love your videos so much. Most helpful stuff out here. Thanks so much
Yooo 10k subs a year ago, now we're almost at 100k. Shows you what motivation and discipline can do. Love the content man!
Edit: Those tees are actually fye💥
This is awesome man! I remember doing those split squat jumps years ago..and those are haaaard! I'm on my journey now on being able to dunk before my 39th birthday and these videos inspire me more! Love then dynamic stretches..imma do those as well! Respect bro!✊
Yessir! Happy early bday!
@@dakotarivers how often do we need to do these ??
@@chabelo5156 I'm aiming for everyday or every 2 days if I'm busy
@@bomain1888 is this already a lower body workout or should i do His lower Body workout too
Thanks for up the routine, I'll try it happy new year
Happy New Year!
@@dakotarivers how tall are you?
@@zab9280 i think he is 6.6
@@deadeye4720 i know now hes 6.8
Man this workout is damn perfect, it is scientifically very beneficial and this will have no side effects as well. It got covered everything. Appreciate you man, just keep moving👍🤜🤛
Id personally have to disagree. All of these have possible side effects.
Happy new year 💪🎇 and thanks, this is what i want😎
I’ve been using this work out slightly adjusted for doing at home for a couple weeks now and I’ve seen an increase in vert. I appreciate you making this video. It has made dunking easier for me💪🏾🔥
And how is it going?
@@Alex-ys4pn Using his workout mixed in with some others these past couple months I’ve been able to dunk almost effortlessly. If you’re consistent with the workouts like 2-3 times a week you’ll see progress.
@@ThePindaGamerYT what happens if you do it everyday?
@@qcruci hi. Dont do that because ur muscles needs rest to grow
Thanks for the workout bro. Just dunked a tennis ball because of this. Cant wait till u hit 100k subs
just before the winter break I started doing these type of workouts, and I'm going to transfer over to your plan because its very similar to what I was doing. I'm in grade 11, someone once told me don't worry about peaking in basketball during high school. I hope that was good advice because greatness takes time and I'm sure I'll see results but of course not instantly. Thanks for the video bro, stay making great content! (I do this workout 5 times a week, I'm hoping that's going to get me the results I want.)
Edit: I'm 6 foot flat, just able to grab rim so around 28ish inch vert, two foot jumper and this is the start of my consistent training.
Update 1: (Week and A Half In) = Vert has increased around an inch already, I went from just barely grabbing the rim, and pulling on it lightly, to fully yanking that bih down with one hand.
Update 2: I’ve gained about another inch, it’s been about another week and a half so around 2 and a half weeks since I started and the progress is coming in short showings, gotta stay consistent.
Don’t give up bro I think ima start as well I’m in 11th grade and I’m also 6 ft lmao but keep it up bro 👍🏼
Bro I’m literally the same, 11th grade 6ft 0.25in lol but I’m a 1 foot jumper. You got this we’re gonna be dunking this year
@@Zaycy yessir I hope bro good luck to you
@KLloyd you’ll get it bro just keep grinding
I am in 8th grade, 14 years old and 5ft11 and can barely grab the rim. Hope I will be able to dunk before I turn 15 in July
Just discovered your channel. Great straight to the point vert video which is rare these days. Subbed.
Thank you!
Those random calf raises are a testimony to your tenacity. Great vid!
Thanks for this! I’m doing this workout 3x a week mixed with other exercises and my vertical has already gone up by 2 inches in less than a week. I’m subscribed now
Then I’m gonna do it 6x a week
@@kobem225 gotta let the body rest, or da muscles won't recover and grow stronger.
@@dxq2277 exactly the 1 day we rest is the day they will rest and grow
Dakota, love this workout! I'm 15 yrs old, 6ft and I did the workout for 2 weeks and I threw down my first dunk! Keep up the great content!!(gained about an inch and a half on my vert in that time)
Everday??
I did it every other day so like 3 to 4 times a week. But its def one that you could do every day of the week. I found out that stretching is key tho@@Sosyy
subbed EZ. I like how you showed your previous core workout very briefly as well.
Thanks man 💯 that’s love
Let's go man I love when you post great vids, found you in like 2020 I think on tiktok and been watching you since
That’s love 🖤
This vid gave me 2 inches more in my vertical and I only started a week 2 weeks ago
huge improvement in my drive and rebounds
finally! i found a video that would really help thank you so much dude!!!
Yes sir most definitely listening to u 🙌🏽
Your videos are dope asf.Keep goin💯
been doing your workout routine since it came out. Thanks for another banger.
Did it help you build muscle and jump higher?
Thank you so much!
@Lorenzo did u do them everyday?
Hey man, if you don't mind me asking, how are the results from the workout routine?
Thanks bro, keep up your content 🔥🏀🙏, sometimes i go to the gym, but im mostly in my house and dont have any weight
These workouts don’t involve any weights! Looking out for the people that don’t have a membership like me ❤️
Thanks 🙏
Dakota can you upload a vid ball handling workout that would be great , Happy New year Dakota!!!!!
I started doing all these exercises, + On Strength Day I added several exercises, such as boxing squats, barbell jump and Bulgarian squats (with barbell). I touch the rim in one step (with a run a little higher).
1 Week passed quietly, Although my legs ached from being unaccustomed (I used to do squats, that is, I didn't do jumping exercises at all).I will update.
Update.
After the first week of training, I jump a little higher than before.
The second week also went well, 1 strength and 2 jumping training, but remember about rest and recovery, otherwise you will not be able to jump high.
Update.
Week 3 has passed and here are the results
I started to do with even better technique, made dunk with one foot on 9,7 ft ring, but with a soccer ball, started to work on my grip on the basketball. I'll see you in a week!
Update.
It's been 4 weeks now, my vertical jump is at about 70 cm (27 inches) .
The first 2 days of training went great, but on the 3rd day some pain started in my left leg and I didn't train. Now I gave myself 3 days to rest and recover. I'm waiting for Monday to start another week of training. Good luck everyone! See you in a week!
Update.
I had a little break because there were competitions.
After the break I continued to practice, measured my standing jump and it was around 64-65 cm (~26 inches). I began to work with large weights, began to do 100kg half squat, and also squat with a 2 second delay at the bottom and sharply up. I think in September/October I will make a dunk. Don't forget to stretch, it helps a lot!
See you in a month!
Next Update - 6.06.2023
Updaaaatee!
I started lifting heavy weights. I don't forget to do plyometrics either, and I'm going to do more plio this summer. In this month I will be able to grasp the ring. I think my vertical jump is around 73-74cm (28-29 inches). I think after the summer I'll be able to do a dunk, or at least I hope so.
Next update 06.07.2023
Updaaaaaateeeeeeeee!
Hi guys, I'll tell you what I've been doing for the last month. Jumping, squatting, half squatting, but mostly jumping, I feel that I increased in the jump, I think I grew about 3-4 cm in a month. Or more, I can't say for sure. Soon I think I'll get two hands on the rim.
Next update 6.08.2023
Hi everyone, from July 27 to August 20, I gave myself a rest and again go to train, the next update will be made at the end of September, do not lose.After the 20th went to the gym and did squat and plyo. Until the next update!
Next update 30.09.2023
How many times are you supposed to do the workout a week?
@@PYRX995 3 time's a week , 2 day's jump workout and 1 day strength day
Goodluck💯
we´re waiting for an update my man
@@LendritKrasnici today i will update bro
Thank you for blessing me with this video 🙏🏿
Bless up! Thank you for supporting
Just tried the workout and it was killer. Love the focus on longevity
How ur vert going
dude i love your video you are amazing. you deserve a lot more subscribers. and i hope that you'll never stop making videos
Thank you 🖤
@@dakotarivers for nothing i hope you never give up from Videos and Basketball.
Thank you bro this super helpful!
Hi bro im from vietnam, your video is great, it helps me to develop this subject more, wish your channel grow more and more
Great video man, i follow you from Italy 🇮🇹. Keep grinding like you do.
❤️❤️
Hey Dakota love your contents uh can you make a video on how to make a vertical workout like building phase to everything ❤️
Thank you!!!! You are my insparation 🙌
love to see you back at it bro 👏
Thank you bro ❤️
man i love u, i rlly need core workout
preciate this dakota , found you on tiktok n now im trynna get right for the next years basketball szn im taking a gap year
Yo Dakota Ik this is quite a while since you posted this but I just wanted to let you know I'm doing most of these workouts in my room, and trying to do a lot of the jumping exercises causes me to bend my neck so I don't smack my head on my ceiling. But much love, I'll keep working at this and hoop to be able to dunk by next year
Much love man💪❤️
This video is the literal best it helps me improve my jump and it’s super simple and helpful
did it actually? and if so how long and how much did it improve? bc i want to do it but i don’t want to waste my time
Great vid. Really helped me.
Love the music lol
great workout appreciate it man
Thanks bro, I can dunk now let’s see if this workout gets my head above the rim
Hey Dakota man I’ve been following your previous workout for about 3 weeks now and I’ve definitely seen an increase in strength, I was just wondering when you found time to implement this vertical workout? Did you do it after some leg sessions? Or upper body? Thx for the help with the workout routine though man I hope your 2022 gotten off to a good start.
Heavy Lifting with low reps gives you bounce every dude that has an 40 inch vert says that
try doing it like this: 2 days for strenght (gym), 2 days for vertical and 2 days for mobility & fieldwork
Personally what I would recommend is that you do strength training on Monday and then the vert training on friday
If I do this workout should I still do my daily calf raises?
Gotta write this workout down.
Looks promising
Love the video bro, thank you
Very helpful👍🏼
En el basquetball de España, la verdad es que a no ser que tengas dinero o mucho talento no enseñan tanto los entrenadores como en Estados Unidos. Sigue así, y muchas gracias por los videos súper interesantes
thank you dakota, we did it!! first dunk❤
Love your content❤️❤️
He said 10k subscribers was nuts. That was a year ago. Look at this guy now! Yeah man! And the workouts are great!
I’m here for this energy. Bless up
🙏🏾
Hey man I have to say this is a really good workout
Buen video 👍🏼 saludos desde Panamá 🇵🇦 💪🏽🔥
Dude ure such an inspiration man. Keep going gang.
Thank you 🖤
Lets goooo the goat uploaded
I've been doing your workout ever since i saw the video it works wonders thanks.
can you dunk ?
@@MakaveliDior i can touch rim on 10 ft and im 5'10
@@rileyalley-young6742 hey can you dunk now bro? cuz im 6ft and i could almost touch the rim on 10 ft
@@scrwdupmex1943 yo I can dunk and I 6 aswell
@@rileyalley-young6742 yo that’s wassup bro, ive been doing this workouts and honestly ive been noticing changes cuz im touching the rim with my hand now instead of just with my finger tips, like i could hang on from it, im on my road to dunking tho
Hey man,
If I do your full body workout, is there need for this workout? And will your full body workout serve to increase the vert?
All the best to your channel 🙌
I'm a 5'6 sophmore in high school and I can only touch rim . Imma being doing these evryday after school + them calf raises. Ill post updates every week...Wish me luck
Week 1: Legs are pumped after every workout but not much change. My legs do have a lil bit more endurance on the court but no vert change yet.
Week 5: Ive been doing this workout consistently for about a mounth now + my normal gym workout and I find myself squatting and cleaning way more than normal. My legs are definately stronger and slightly more defined than a month ago and I can touch rim WAY more consistently and have even grabbed rim on good days...sorry for no updates in a while but I promise i havent given up loll
Week 6: No change since last update but Ive added more reps to split squat(3 sets of 15) and ive been doing 30 calf raises between every workout
Week 7: not much vert change
Week 10: For the first time I tested my vertical jump and it was measured in at 32inches 💪💪
Good luck! Send them updates
5'11 senior planning to play in college, imma do the same stuff
looking forward for your updates 👍
update
update?
hi, dakota thank you for this video. i was wondering how many times a week we should be doing this?
dakota u are a legend bro keep grinding and inspiring me ton grind
Thanks man! I’m glad that I can help in any way
I need this for my vertical jump, on playing volleyball.
Just did this workout after some Knees Over Toes exercises. Smoked!!
sup bro, can u make a video about your nutricion? Big Love from Brazil 🇧🇷
Thank you man ive been doing it for 1 month and i can finnaly hang on the rim and my friend said that my jump was so tall
Thank you so much
Bro I just subscribed like 4 days ago but I love your videos and hope that someday I could be a part of a D1 college basketball organization. Also how long should we test between sets
Thank you ❤
Putting it here to keep track of the workout I'm following from this video, will be doing both of the exercises that are weighted and not weighted. I am 6 feet 1
Before starting: With a two legged jump directly below the rim with no running, half of my hand can go above the rim, but not enough to dunk a basketball.
Week 1:
Week 2:
Week 3:
Week 4:
Week 5:
Week 6:
Update?
Uhh update?
The boi is back
Thank you bro
Thanks bro
When should I do this bro? Btw I appreciate you doing this! 💯🔥
Great Workout 🙌👍🏀
clean🎯
Thank you 🙏🏻
bro, before I couldent even touch the rim, now when I jump, my head stays above it. Thank you!
Bro it was a good video. If it is possible can you make another video with weights. I know you already mentioned 2 weighet exeecises. Ty.
You have inspired me so much man! I love these videos! Would you consider this lower body day?
If you want, sure!!
@@dakotarivers Ok, thank you so much!
How many timesa week should i do this workout?? Great video btw
Hope the next video is for upper body, im from vietnam yooo
im 14 and 6'1 but still can't dunk😭
i been doing your lifting plan for a while now, so i got 2 upper body and 2 leg workouts a week. When should i do this vertical workout? rest day, upper body day or just add the exercises to my leg
workout? Happy new year from Germany
You should do it after your leg workout or use this as your leg workout for that day. Does that make sense on what I’m saying?
@@dakotarivers yea thanks bro
This guy ain’t lying, it works
This is heat fr
ngl I had a feeling you were going to post today 🌚
Bruh u just saved my life again!!
This is really working. I do this excercises mixed with another ones who other spanish youtuber said. And I won 5 cm. Now I can touch the hoop what is really awesome. Hope I can dunk soon. Thanks
How long did it take to get +5 cm?
@@thomas3351 The profession was quick, it took me just under three months. I trained 3-4 days a week, you also have to rest to avoid getting injured. I was finally able to do easy dunks because I gained 3-4 cm more of jump after six or seven months. Then I had injuries and stopped, but at least I got it hahaha
Hey Dakota, what do you use to get the background music in your videos? Also, great video!
Just started today and will give updates every week.
Rest Days: Sunday (for God), and Wednesday (bc i’m dead)
Day 1: I can get 3/4 up the net and i’m 5’9 at 13
Week 1: Touching net is requiring less effort but no massive changes in getting up the net 😃
Week 2: ( a lil late) i haven’t been able to workout as much, for reasons but i can see even more improvement
Week 3+4: ( sorry for the lack of updates) definitely seeing improvement on my bounce and this morning after speed development i did a run and jump (two feet and start out from like 2 meters away) and missed rim barely, will definitely be touching rim by the end of the month and will now be giving monthly updates until i can dunk a dodgeball.
Keep going king👑👑👑
@@ashtonbryant1942 thanks king 🙏🙏
Any updates?
How much u weigh
How many days u do this and like rest day etc?
Just did it hope I get hops 🙏
I love this guy