I Trained To Dunk In 30 Days
ฝัง
- เผยแพร่เมื่อ 25 ก.ค. 2024
- This is my journey to dunking a basketball in 30 days.
0:00 My Dream Of Dunking
0:42 My 5 Secret Training Philosophies
2:43 Vertical Test Day
3:41 Phase 1 - Strength
5:27 Injury
5:54 Phase 2 - Speed
6:54 Phase 3 - Dunk
8:10 The Day I Touched The Sky
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:
- Maintain a balanced diet rich in protein, carbohydrates, and healthy fats to fuel your workouts and support muscle growth and recovery. Stay hydrated to optimize performance and prevent fatigue.
- Consistency is key to seeing progress. Stick to a regular workout routine and gradually increase the intensity and difficulty of your exercises over time.
- Set specific, measurable goals for your vertical jump improvement to keep yourself motivated and track your progress.
See you guys when you reached your vertical jump goals!
All you need to learn is how to cup the ball. You’re already above the rim
guys remember that taking breaks for 1 or 2 days it is important and will be even more beneficial over time than doing exercises everyday
God bless you I want you to know that he loves you and he cares for you so much so that he sent his one and only begotten son The Lord Jesus Christ to die on the cross for you so that whosoever believe on him shall have Eternal life and Eternal life is knowing the one true God and whom he sent the Lord Jesus Christ out your faith in him for everything and for your salvation because we are only saved by him and we just have to accept it, for the wages of sin is death but the free gift of God is Eternal life and we should repent of our sins and seek forgiveness in the Lord Jesus Christ who we sin against and who we have sinned against, friends or family or anyone
I hope you guys enjoyed the video! If you have any questions about my training or about jumping leave them in the comments and I'll answer them.
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
Congrats on the progress! Its pretty interesting once I started getting my first couple of dunks clean I took off almost instantly. The same day I got a little rim grazer I was hitting back scratchers at the end. Dunking on lower hoops is a real cheat code for anyone learning.
Facts!! Helps with dunking skill
God bless you I want you to know that he loves you and he cares for you so much so that he sent his one and only begotten son The Lord Jesus Christ to die on the cross for you so that whosoever believe on him shall have Eternal life and Eternal life is knowing the one true God and whom he sent the Lord Jesus Christ out your faith in him for everything and for your salvation because we are only saved by him and we just have to accept it, for the wages of sin is death but the free gift of God is Eternal life and we should repent of our sins and seek forgiveness in the Lord Jesus Christ who we sin against and who we have sinned against, friends or family or anyone
Underrated channel right here 🔥😳
thanks! hope you enjoy some of my other videos
great video, great progress and great motivation 👏
Let get it!
😮😮😮Fire video bro
Thanks 🙏🏻
here before it blows up!
Love to hear it hope you enjoyed it
same man
bro said he wasnt geneticly gifted but got hand higher than the rim💀💀💀
all from the workouts
@@jlaceybrandjumping is slightly genetic. Arm height too.
awesome video, is there a link of which exercises to do on each phase w rep ranges?
Amazing video!!!!
Thanks
Video only 30 days old an amazing views an still growing. Keep up good work jordan
Cool vid and shoutout to this guy for helping
yk what, lets put it down here, currently i am a 6'4 guy when i jump the top of my middle finger reaches above the rim, this means i need about 5 inches to have a comfortable dunk. the problem starts in jumping itself, i have a severe case of shin splints and intense pain in my shins, ill get past this ( often i ignore this pain and keep going till i can barely walk ) so learning when to quit and rest is a goal, as well as working more in the weight room compared to mostly on the court. ill update soon
You should look at shin stretches and strengthening exercises.
Damn bro, I wish I could dunk too. You're crazy good man.
10 years of grinding
bro you are so dedicated! you are amazing!
Thanks
Really liked the vid!
Glad you enjoyed it
Amazing video using it for motivation lol
Would you be able to post a full workout?
Fire video! My goal is to dunk by the end of the summer. definitely gonna use this as motivation!
same goal
tag me in the video when it happens
could I get your workout plan of what days you do the heavy and they light stuff pls?
🔥🔥🔥
Tuff🔥
Windmill Next?
Great Video! Is there any sheet or link I can use to train like you?
5:41 at first I thought you were putting your leg on the table for sales 😵💫
lol now that you mention that it did look strange hahaha
2:52 that’s so me I’m left handed so when I finish with layups n stuff I do with my right leg but my left foot is hella strong when I was younger playing kickball I use to boot shit with my left leg but I was just like wow but I got my first dunk with my right leg the other day so yay
v kl, but the arsenal logo in your school gym is even cooler!
What’s your wingspan/standing reach bro? Great video btw.
I’m 5’11 and have a 34 inch vert standing, idk what my running is though, but I’m so close to dunking
so underrated
Good
Videos bastante interessantes 🚀🇧🇷
Can you tell me your workout for your legs??
I’m 11 years old, 5.3 in height and because of you I can dunk on a 8 foot hoop
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
Nice progress, but if you’re 5’11, you do not need a 38 inch vertical to dunk
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
Can you post the exact program you did?
great vid, what was your training split and what weight did u use?
as many reps as high quality as possible and you saw all the weight I used
Great calves!
OMG Thank you!
When did you do these workouts? Everyday or did you do them every other day?
Do you have a program we can follow?
Damn good shit, can u give me tips on how to break through a plateau because I havent been improving for like a month.
try new stimulus? new exercises, activities, anything different. I'd also try adding some rhythm bounces and isometric
Go to failure
i suggest use a hoop shoes bro it gives you a little a bit of height and get the bouncy one so you can have energy and get VKTRY insoles you will not regret it i promise im 6’3 i can dunk but with VKTRY insoles i jumped higher ngl
I'm 5'11 too, congratulation to u, bro. Hope one day i can do it as u ❤🔥
Let’s go
Is there a training plan you used??
Nice video I’m 14 and try to dunk too
fly high
Top
tippity top
what were you doing on each day that you train (example mondey:power tueseday:speed etc.) for each phase since each phase you have a different workout
I jumped everyday I could and for each of the phases I worked on the exercises I mentioned for that phase that's it
Nice dunk. I can jump way higher with my left leg and am 6,2 and 16 years old i get to about the rim I can also palm the ball. Any special advice? Should i only focus on one leg while practicing dunking?
just jump as much as you can and run, that’s what i do i’m only 15 i’m 5,10 3/4 so basically 5,11 and I can dunk really easily i can do reverse and other things but no too fancy and i’ve never trained in my life i started running 1 time every week and jumped as much as i could in my practices and playing around in the park and now i can literally dunk better than my 6,4 friend who just turned 17, i’m not saying all the plyos workout allat is useless but just focus on hooping and go for blocks rebounds and everything that is gonna make you jump no exercises are better than simply jumping in my opinion, but like i said i’m only 15 i might just be lucky that i’m athletic
Could u give us the exercises, sets and reps? I love it, already doin the workout, watched the video an hour ago.
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
Hi wassup. Im 5'11.5" and tryna dunk. I am currently touching the rim barely, and was wondering when you think i can dunk by. Ill probably do plyometrics 3 times a week and strenght training once
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
Great vid! I did some body weight & plyos that helped me with vert in the past. I need like a good 2-3 more inches to dunk consistently & will start up with plyos again, as I feel out of rhythm on consistently working. I want to get into strength training, any advice for beginner using free weights (I usually use dumbbells), and is there much difference in dumbbells vs free weights. Also, my hip flexor & ankle flexibility is poor, so I am considering taking a couple months from working out to solely work on flexibility. Is that a good plan or can I still do training?
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.
whats ur standing reach
You really did this in just one month?If so, you have unbelievable talent!!!!!. it almost took me a year to finish a clean dunk on 10ft rim.
10 years of training and learning for 30 days of specific work
was this video inspired from a video from a creator named Ti strong
Im 5"7 and can hang on rims i wanna dunk so bad this vid gave me sum hope 😭
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 video
w comment
how tall are you
do you know what your vert was after those 30 days?
and really nice dunk at the end
On average it was 38 inches but on that last dunk it could’ve been around 40
@@jlaceybrandcrazy improvement then🛐
He's right leg it strong
Great video im trying to dunk rn to
GET UP THERE!!!
Did you do anything besides train and jump? For me who plays volleyball, it takes all I can just to maintain my 35, as fatigue plus injury risk due to volume is a major concern. It also took me 3-4 months to get from 32 to 35 while playing volleyball
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
Respect man am 6'3 and can't dunk :I
Bro, you only need an 8” vertical to hop on these nuts.
Lol
how long do u rest between each jump in your dunk session may i ask?
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
That the dream his doing
I'm 5'8 and can touch 10'1 and I only have a 31 inch vertical, you don't need a 38-40 inch vertical to do a simple dunk, maybe around a 34 or 36, also look up stretches for the hips, they help a lot
I have very high standards
Yes you do
What kind of splits did you do in each phase?
As many reps as possible as high quality as possible
how many sets and reps/seconds are you doing these workouts for?
Depends I explain in the video
Finally a 5'11er who doesn't look like 5'8 feelsgoodman.jpg (nothing against my fellow short kings)
Am 5'10 but I can without much workouts
Question what is next video can't wait can't content as always
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
Yo.
I don't have access to heavy weights but i have dumbbells that go up to 7 kilos each.
What exercises do i do?
Plyos, SL knee bounces, & rocket jumps
@@jlaceybrand 🫡💙
How much inches where you jumping on youre last day?
That last jump was probably 38-40 inches. If I had some better shoes it probably would’ve been higher
What’s you’re standing reach I’m 6,1.5 with a 7’9 standing reach how High do I have to jump
Depends how well you can palm a ball but probably at least 34” for a rim grazing dunk
Shout out to Appleton YMCA🤣
shout out to them kicking me out for recording
I’m 5’9 and I can only touch the rim for2-3year bro💀 I don’t know what I’m doing wrong I watch the video and I feel like how did you do in just 1 months I do it for 3-4year I’m sorry I’m just crying 😭 what strength training should I do? I do quarter squat deadlift powerclean or I need more plyo?
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🙏🏽💗
how tall are you? and was the hoop a ten footer?
hes 5'11
He' dream to dunk a basketball
Plot twist he was dunking ans making this video for fun
Im 5'11 at 13, and i can barely touch the rim and only the backboard
when i was 13 i wasn't even 5'
5’9 with same wingspan and can grab rim. How high yall think my vert is bc idk
Probably above 30in but it depends on a few different things to be exact
Where did you get your workouts from???❤
I made them up
Im 5'9
And my jump 24 inch
I have to improve my jump to ....inch ?
To get dunk
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
Bro day one you had over a 33” vert. Huge advantage already.
10 years of strength training
Im 13 and 6.3 only doing basic dunks
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
Are you left handed or right handed?
I dunno I say right handed
how tall are you?
He is 5,11
I’m 5’6 or 7 think I can dunk
No jump rope?
ankle bounces>>>
I FINALLY WATCHED IT! Thanks for the shout out. Genuinely the coolest way I've ever seen one done 🥹 I'm glad I could help, and we'll most definitely be running it back some time soon 🙂↕️
did you workout everyday?
pretty much I go over in the video how I decided when I workout
whats your height?
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
I am old, fat and don't workout. Can I dunk without doing the workouts?
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
Why are you trying to dunk with no basketball sneakers literally made for that kind of jumping
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
You train 30 days
You look like messi
You should see me play soccer 👀
Cool training but to be honest I think you are jumping wrong if you want to maximize vertical, you are not supposed to translate so much. Try to sprint, redirect all the momentum into the ground and then explode up resulting in low translation. Basically if you push forward and up not all the power is redirected up. th-cam.com/video/cvhNlIEZvS4/w-d-xo.html
Copy after copy of this genre lol😂
lol everybody wants to dunk and i definitely gave some advice no one’s heard about
30 days to dunk is a lie you have dunked before
never off my right leg
@@jlaceybrandso before you could drink of your left leg?
And he wore same clothes every day....hummmm
i actually do, if you watch my other videos you'll see the same thing. I have 5-6 of my push yourself t-shirts that were from my brand and I have about 7 pairs of black shorts hahaha makes it easier
i suggest use a hoop shoes bro it gives you a little a bit of height and get the bouncy one so you can have energy and get VKTRY insoles you will not regret it i promise im 6’3 i can dunk but with VKTRY insoles i jumped higher ngl