Which Plyometrics Will Help You Dunk a Basketball?
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- เผยแพร่เมื่อ 17 พ.ค. 2024
- Which Plyometrics Will Help You Dunk a Basketball? // If you're looking for the best exercises for vertical jump or the best exercises to dunk a basketball, in this video I talk about the best and worst plyometric exercises to increase vertical jump. This video goes over numerous vertical jump exercises for basketball and explains the best exercises for jumping higher, as well as the best exercises to increase vertical jump to dunk. When talking about how to dunk a basketball, the best exercises to jump higher may get lost in the hundreds of exercises that we're told to do by coaches around the world. I am here to clear out the noise and give you a game plan to dunk a basketball as quickly as possible, while focusing on the topic of jumping and plyometrics.
FULL VIDEO SERIES:
(PART 1) BEST PLYOMETRICS: • Which Plyometrics Will...
(PART 2) PLYOMETRIC SETS AND REPS: • The OPTIMAL Sets and R...
(PART 3) BEST WEIGHTED EXERCISES: • The Best WEIGHTED Exer...
(PART 4) WEIGHTED SETS AND REPS: • The BEST Sets and Reps...
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0:00 - Intro
1:28 - Broad Jumps
2:11 - Dumbbell Pogo Jumps
2:55 - Lunge Jumps
3:36 - Power Skips
4:26 - Depth Jumps
5:32 - Band Resisted Squat Jumps
6:12 - Dumbbell Box Jumps
6:50 - Box Jumps
7:23 - High Object Touches
8:05 - Hurdle Jumps
8:36 - Jumping Rope
9:26 - Lateral Bounds
10:09 - Pogo Jumps
10:34 - Repeated Box Jumps
11:13 - Seated Box Jumps
11:53 - Single Leg Box Jumps
12:25 - Bounding
13:03 - Sled Pulls
13:14 - Snap Downs
13:40 - Sprints
14:09 - Squat Jumps
14:30 - Drop Jumps
14:59 - Trap Bar Jumps
15:39 - Tuck Jumps
16:07 - Explosive Step Ups
16:40 - Approach Box Jumps
17:23 - Band Resisted Pogo Jumps
17:38 - Band Assisted Pogo Jumps
17:59 - Depth Drops
18:30 - Drach Box Jumps
18:47 - Dumbbell Squat Jumps
19:12 - Kneeling Jumps
20:03 - Lateral Bound to Box Jump
20:35 - Line Hops
20:58 - Plyometric Sequences
21:25 - Single Leg Line Hops
21:37 - Standing Vertical Jumps
22:00 - Depth Broad Jumps
22:25 - Single Leg Broad Jumps
22:47 - Dunks
DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. This helps to support the channel and allows me to continue to make videos like this. Thank you for the support!
• Which Plyometrics Will... - กีฬา
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@@NathanaelMorton the 🐐🐐🐐🐐🐐🐐
@@JinsuWanted The Best WEIGHTED Exercises to Dunk a Basketball
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Guys great vid and what he said is true but please don't just pick all exercises in upper tiers and do them.. they r very, i mean very taxing to body.. program them correctly
Very great point.
I don’t have the money for your program because I’m only 14, so what would you reccomend as exercises for me?
Sprint once a week in 5-10 sets or broad jumps, standing vertical jump is very good for you@@Ace.Hoops1
@@Ace.Hoops1all of them bro just do all of them
@@Ace.Hoops1so on my plyometric days I do high pogo hops for 1 minute and 3 sets(total 3 mins)
-then I do maximum height jumps where I just jump as high as I can(30 reps in total I don’t usually do it in sets) ,
-after that lateral bounds but it has a mix,I explode to my right side and as soon as I land on my right leg I jump high and when I land back down I lateral bound to my left side and repeat the same (10reps each sidex3 sets)
-broad jumps to high jumps,I basically do a broad jump but instead of landing/stopping I instantly pop up and do a high jump and then again a broad jump(10 X 3 sets)
-in the end I just do hurdle jumps (10 x 3 sets)
-and then I finish my session with 1 minute single leg pogo hop
But before you do this ,start with once or twice a week otherwise u might overwork your tendons or injure yourself,. If u are already playing your sport a lot then 2 times is more than enough , I do these 2-3 times a week ,hope it helps :)
Honestly idk why there’s not more ppl following this video is great for those looking to make their own program and teaches a lot great content would recommend 10/10
Appreciate that!!
Echoing other comments: follow a structured program, don’t just pick from the top tier. I see many of the lower tier as warm up exercises and preparatory. I like this continuum: single effort, multiple efforts with sticking the landing, multiple effort with double hops in between, and multiple effort without any interruption. Great video!
i love this so much, actually explaining why younput them where you did and what they do with videos. perfect video keep it up!
Thanks for this, it's very helpful. Can you do the same for Sprinting and Agility (i.e changing direction for dribbling in soccer, dribbling in basketball, American Football)?
Thank you! Just the vid i was looking for 👌🏽
Glad I could help!
Great video man, thanks for the info
You’re welcome, thanks for watching and appreciate the comment as well.
This was really good knowledge, do you have a video specifically for beginners? Maybe even a tier list for beginners? Lots of ppl I know just getting started at the new year.
Love it!!!! So knowledgeable. Thank you!!!
Glad it was helpful!
Great video. Could you also do one for speed and acceleration
Great overview with emphasis on vertical jump 👍
Thanks!!! 🙏🏼
thank you for this knowledge - do you think there is any benefit to using a weighted vest for plyometric exercises?
you know what you're doing dude, thank you for the informative video! I appreciate your work
I appreciate that! Glad you got some value. Thanks brother!
Seeing some videos and adding this one in my knowledge, I believe the best way to go from 0 to dunking is starting with the ones that are giving you minor adaptations and go progressing in to the great ones but always doing the major ones
DO A TIERLIST VIDEO FOR WEIGHTED STRENGTH TRAINING!!💪💪💪💪
I got you next Saturday 💪🏼 great idea
@@NathanaelMorton my man!
Your videos with editing and not just you talking are way easier to understand and way more engaging! Awesome video.
Glad you think so! This is definitely going to be the format from here on out. One video a week but higher quality and much more editing.
Nice tier list bro thank you ive been doing depth jumps with weights now for 3 weeks i already seen some improvements
That’s great!! Very good exercise. Cycle with and without weights as a cheat code 😉
really good stuff!
Appreciate it! Thank you 🙏🏼
The physics of a vert are very insightful. Work = F*d which is generated while jumping, from your lowest point to when feet leave the ground, equals potential energy at the top = mgh. And F is just the average force you are able to push with during that .2s window, a % of your max squat (80% is decent) while d is the vertical displacement from lowest point (crouching to jump) to standing height, 15 to 20 inches approx range.
So Fd = mgh means h = your vert = F/(mg) * d. And mg is your bodyweight in lbs (because lbs is a force unit not mass). That’s gold, it immediately reveals everything you need to improve your vert. Increase F or decrease your weight because d is mostly fixed depending on your height. And to increase F you can either increase your max squat or increase the % of your max squat force you can exert during the .2s jumping window.
For example: a 200lbs athlete w a 400lbs squat but only 60% utilization, and lets put d=18”, will have a vert of 400*60%/200 * 18” = 240/200 * 18” or almost 22”. If he bumped his % up to 80, now we’re looking at a 320/200 * 18” = 29”.
And if he cut to 180 while maintaining the 400 squat, let’s just imagine no strength loss, now we’re talking about a 36” vert.
It also backs up the rule of thumb that every 10lbs on your squat gives you an inch on your vert, because you’re adding a bit under 10lbs to F and dividing by your bodyweight which is likely a bit under 200, so you’re increasing the F/mg ratio by about 5% (10/200). And 5% of d = 15 to 20 inches is right around 1 inch.
Great explanation, appreciate it a lot . How do you improve your strength output in a limited time frame tho?
@@archsys307 what does utilization represent, how can I get more of it?
@@blueleader392It’s just what percent of your max squat you can output during that .2s window when you’re pushing off the ground, thats your explosiveness. Players with elite verts both have a high squat to bodyweight ratio and high explosiveness, they translate a ton of that total force potential into that .2s window
Plyo and any other explosiveness oriented training will improve that
Bro thank you. This has REALLY helped my vertical jump
You’re welcome my guy, keep working!
Great video preciete it🔥🔥
For sure, appreciate the support 🤝
Great video! I an a former athletic ball player , was able to reverse dunk at 16 without any systematic ball practice. I m now 44 , have not done much sport other than shoot practice and some joggin, and want to gain some resilience and regain a fraction of that jump so at least I can do layups without breaking. At least as a first goal (if i may dunk after 6 months pratice great!).
My question is though: If i wanted to design a jump daily practice (say 15 min) to be followed during 6 months , what sequence of exercises would you recommend?
massai pogo jumps are the goat,🙂
how can i plan plyo, iso, hips training, upper body and strength training also i have 3 times a week basketball training and one game a week
Pls make a video about how to approach the rim correctly when trying to get the maximum out of your jump and how to do it with a ball etc. appreciate your work Keep at it 💪
Definitely a great video idea, will do!
@@NathanaelMortonyes bro I bet if I could do that I could alley pop dunk
u just needa jump higher@@user-mf8uq4rc5n
This video has helped a lot, I’m 6,4 and can just dunk
GOOD DRILLS
Any tips on best plyometrics for throwers?
Can you do a video on the best knee exercises for strength and health?? 👏🙌
Yes 100% 💪🏼
If you are a one leg jumper, are exercises like one legged broad jumpes, and one leg high object touches better then doing them with 2 feet? If yes should u train them both sides?
Great video bro. As a 17 year old with a natural feel for the game and natural talent but average athleticism for a hooper at 6 foot which has been holding me back, how often do you recommend doing these and what tier to start at for someone looking to improve their overall explosiveness and their vert?
I think you're supposed to do them every other day. At least that's what a few other guys have said. If you want, I can drop a link to the workout I use.
He don’t miss🔥🔥🔥
Appreciate you brodie!! 🤞🏼
what's your thoughts on a kneeling jump to a max jump (all in one)?
❤❤❤❤❤Thank you for your good work, it is useful for our training.
❤❤❤❤❤Greetings from Kyiv
Glad it was helpful! Appreciate the support 🤝
@@NathanaelMorton only forward. Courage, Science and Zeal
what if im strong 140-160 kg max squat . im arround 83 kg , standing vert is like 330 but aproach is 325? what i should focus now ?
I feel like you’ve thought about this, but maybe you wish you would have mentioned it: jumping from heights is called haijutsu in Japanese, a skill for evasion and landing safely in jumping from heights.
Also, barbell squats, the long and high jumps.
Hello everyone, I saw that you can do depth jumps in the leg press, but by pushing the weight and then repeating the push of the weight, is it worse, the same or better than the depth jumps?
What about kneeling jumps
can you do a version with resistance excersizes for helping you dunk?
Yup got that one coming soon 👍🏼
Including Chapters🔥🔥🔥
I got y’all!! When I saw the video (after being cut down) was 23 mins I was like yeahhhh chapters for sure some people ain’t got time for all that
Does agility ladder foot work drill increase fast twitch muscle fibers which help to increase vertical jump
An agility ladder is great for the central nervous system. Yes, you'll be working more to improve fast twitch than slow, but in terms of that transferring to your vertical jump it would be very minimal. Great to do for the nervous system absolutely - but vertical jump gains would be minimal.
I'm happy to say that I'm learning English by following your channel. (I am Brazilian). Great videos, I jump with 1 leg, but I'm short (5'8, if I'm not mistaken, but it would be 173cm), you can learn to jumping with 2 legs?
That's awesome! Yes, you can learn it. Will take practice!
@@NathanaelMorton But do you recommend this "change" of style?
if you look at nba players, many of them catch lobs jumping off 2 feet.
if we're starting out with plyos and balancing them with resistance training for muscle growth as well as basketball, which exercises from these do you recommend?
Starting out as a beginner? If that’s the case, I’d take 1-2 months of doing only the ‘Minor’ plyos. Then do the same with Good, Great, and Major.
This list is laid out in a way that the more intense exercises are higher up on the list (although it’s not always the case because you can do Sprints at any level, same with High Object Touches). However, adding the plyos from Minor for 1-2 months and then going up tier by tier would allow you to see great gains on your vert without getting injured.
Also - this is a hard question to answer when there are 40 plyos lol. If using that strategy that I mentioned - pick 3-5 plyos and progress them each week.
@@NathanaelMorton Got it, thanks. I play basketball a decent amount but have never given true focus to plyos, so I am starting from beginner levels just to avoid injury
Yes start light and increase slowly. Lets get it 🤝
Give this a try
rim or net touches, jump technique, core training and most importantly hopping on one leg or both
Here is a workout:
Warm up (Reverse Dead mills or backwards running) 2 minutes x3
Bouncy hops on both leg 50 reps x 3 (1 min rest)
Single leg hops 50 reps x3 (1 min rest each)
Squat jumps 8 reps x 2 (1 min rest) focus on junping high
High object touches 10 reps x 3 (30 seconds)
Cool down
Toe touches 15 reps
Calf raises (till failure - one set)
am an amateur hooper am 20 yo, i wanna add a few inches to my vertical, would 10 reps of trying to touch the rim + leg training at the gym be enough to get that?
Are all of these excersisen plyos? Cause in another video you said that beginners and intermediate athletes should do mixed training (1. warm up, 2. plyos, 3. power, 4. max strength, 5.hyperthropie and then static stretching) and you explained that power is moving weight fast and strength is moving more weight slow. Plyos are fast and power training gotta be fast too, so are exercises like dumbell pogos and dumbell squats power or plyo exercises? And how much percent of my bodyweight do i have to use doing power exercises?
Yes all of these are plyos. I made another video on strength training exercises. Dumbbell pogos and squat jumps are both plyos and power exercises. Between 30-80% of your 1 rep max is considered power training - that is, heavy enough to improve force but light enough to improve velocity. For dumbbell pogos and squat jumps, work from 5% of your body weight up to 20% of your body weight.
if your goal is to increase vertical jump and explosiveness and not very much upper body strength what should your workout split look like?
Monday: Plyos + Strength Training
Tuesday: Mobility + Core
Wednesday : Light Plyos + Strength Training
Thursday: Mobility + Core
Friday: Plyos + Strength Training
Saturday: Mobility + Core
Sunday: Mobility + Rest Day
For the kneeling jumps is it good to add a vertical jump at the end?
Sure definitely a good thing to make the exercise more intense. If you can do kneeling jumps with no knee pain then go for it, and add the vertical jump at the end.
Good classement tho, I just want to know what is beginner, intermediate and advanced levels are. Like I have a 38inch vertical jump where would classify that?
38 inch vertical is definitely advanced, however each exercise is different. It’s possible for you to be a beginner in certain plyometrics just because you haven’t done those before. Let’s say you have a 38 inch vert but you’ve never done drop jumps. I would not start you on a 30 inch box - I’d start you at a 12 inch box.
So as far as vertical, you’re definitely advanced - just be sure to do regressions of each exercise before diving all the way into the intense progression of that certain exercise.
@@NathanaelMorton thank you for the reply. I Definitely needed to get a professional opinion on how to process things in order to achieve more 💎🤍
Interesting, Isaiah Rivera mentioned sprints were not that beneficial for him. I have mixed feelings about it myself. Nonetheless, learned new stuff!
how about power cleans? is the power clean included in the plyo? what tier plsss
it's strength training.
I’d include that one in strength training, but I’d definitely put it in the Great category.
17:23 lol @ the cat
Is it good to do high intensity plyos before a basketball training session?
Yes 100%. I often mix both into one workout.
What are the best bang for your buck, nonnegotiable, plyometrics that I can do in a small apartment (I also have access to a hill and a street)
Looking to increase overall athleticism (increase speed, vert, endurance, elasticity, etcetc)
I do soccer, basketball, and combat sports, just looking for exercises that are applicable to several things
@@ginosiguencia9177 What he said in the video...
what about the reps and the sets?
is 8*3 good?
That’s a whole different video in itself. 8 by 3 is going to be great for a ton of these plyos. Drop Jumps, Depth Jumps, Seated Box Jumps, Drach Box Jumps, Dumbbell Box Jumps, etc. But other exercises can be higher reps - such as Jumping Rope (3 sets of 1-2 minutes), Band Resisted Squat Jumps (3x8), Repeated Box Jumps (3x10-20 depending on box height, Plyometric Sequences, etc etc.
@@NathanaelMorton i love your content keep it up but for the reps w sets have you done a video?
hello guys, for sprints how long do i run for? and how many sets and reps
4-6 sets of 30-40 yards
@@NathanaelMorton tysm
Should I do Plyometrics when i am In-season or should i just strength train (basically what should i do when im In-season)
Strength training plus high intensity power plyos (Seated Box Jumps, Depth Jumps, etc)
@@NathanaelMorton thanks
@NathanaelMorton olympic lifts?
I’ll add those to the strength training tier list video that I do in a few weeks.
@@NathanaelMorton Bet i appreciate it!
What are the tiers we should be focusing on applying throughout our plyometric training for best vertical jump results?
Really you should focus on Minor plyos as a beginner, Good as an intermediate, Great as Intermediate-Advanced and Major as an Advanced athlete. Thats a great way to look at it for most of these plyos.
Not sure if this answers your question.
@@NathanaelMorton That's great. I can touch the rim with my fingertips though. Based on what you are saying I would be going for the great tiers of the plyometric exercises then.
What about seated Jump? It's like seated box jump without the box and which tier would it fit in
I'd put it in good, possibly great. It's hard to progress so just be sure to jump your highest every single jump. But great for concentric power and eliminating the eccentric phase to focus on purely the concentric contraction.
@@NathanaelMorton thank you for your feedback
Im doing kneeling jumps as a routine. I'm dropping it now. 😭😭
How many pounds are the resitance bands
Coach, Could you share with us what you did?
What do you mean?
How do you know you are advanced in your hops?
Great question - it doesn't have as much to do with you actual vertical jump like 35 or 40+ inches (although that definitely plays a role), but more to do with your training age and what your body has been subjected to before. An advanced athlete (in terms of plyos) has a training age of 3+ years of consistent exposure to plyometrics and jumping. At the same time, if those 3 years have been lacking in a certain category of plyos (Rate of Force Development plyos, Reactive Strength plyos, repping the actual skill of an approach jump, etc) then they could squeeze more gains from the category they're lacking in. Tough to say exactly when an athlete is considered advanced, but the higher your vert, the more advanced you are. The higher your training age, the more advanced you are. The higher an exposure to a given plyo category, the more advanced you are in that category.
oi did I see Mac mcclung at the power skips part
Nope but you saw Paul Fabritz
is skipping rope the same as loaded pogo jumps?
Very similar, but loaded pogo jumps usually means more weight than a jump rope. So 5-20lb dumbbells in each hand. But yes very similar.
Is it normal that knee pain that isnt even severe decreases my vertical by 6 inches. I also havent done plyos in like a week due to my knee pain it pains whenever i jump
Yes very normal. Fix your knees first and then get back to vertical jump. Try 3-5 sets of 45 second isometrics before every single time you play basketball.
Jump hight is essentially determined by the genes -> composition of the connective tissue of the achilles tendons and composition of muscle fibers. You can slightly modify it by training/adaptation ... but only on relatively small - and for many disappointing - scale.
0:23 is that book with buying?
Yeah 100% worth it. Great read.
@@NathanaelMorton bet! Thanks!
Jump ❤
Insta i d
THANKS FOR THE SUPPORT! th-cam.com/video/TPnpVFYj7Nk/w-d-xo.html
Me and my friends tested our verts recently. I’m 14 and have a 16 inch vert. All my friends have a vert over 23 so I need to do this bad
Gotta get to work!
what about kneeling to vertical jump, is it still useless exercise?
Not completely useless. But any jump where you have deep hip flexion can replace it. Seated box jumps, even broad jumps, etc
who's a beginner? cuz i dont know what exercises should i do and i know it depends on your level. i am 14, 5'8 and touching net.
How do you know if you’re advanced or not?
if you already have decent training experience and have a well-conditioned body also
if you are jumping way higher than most people then you're certainly in the advanced category
Hop:
1. Line Hops
2. Single Leg Line Hops
Skip:
Bound:
1. Broad Jumps
2. Power Skip
3. Lateral Bounds
4. Bounding
5. Sled Pulls/Push
6. Sprints
7. Lateral Bound to Box Jump
8. Plyometric Sequences
9. Depth Broad Jumps
10. Single Leg Broad Jump
Jump:
1. Dumbbell Pogo Jumps
2. Lunge Jumps
3. Depth Jumps
4. Band Resisted Squat Jumps
5. Dumbbell Box Jumps
6. Box Jumps
7. High Object Touches
8. Hurdle Jumps
9. Jumping Rope
10. Pogo Jumps
11. Repeated Box Jumps
12. Seated Box Jumps
13. Single Leg Box Jumps
14. Snap Downs (they are bad)
15. Squat Jumps
16. Drop Jumps
17. Trap Bar Jumps
18. Tuck Jumps
19. Explosive Step Ups
20. Approach Box Jumps
21. Band Resisted Pogo Jumps
22. Band Assisted Pogo Jumps
23. Depth Drops
24. Drach Box Jumps
25. Dumbbell Squat Jumps
26. Kneeling Jumps
27. Standing Vertical Jump
28. Dunks
You’re so funny bro ahaha
Preciate it 😂
Try putting question marks over the names of them in the thumbnail so we want to click on the video more
Ah excellent advice
Where are deep squats
I have train for a month and I don’t see any increase 😢 help me please
What have you been doing?
@@NathanaelMorton my max vert is like 25-26inches i do plyometrics and somtimes 10kg barbell squad barbell split squad 😕
💎💎💎💎💎
🤝
well i guess i have to change alot thigs
4:28 bruh
??
Jump rope on 1 leg is better. Specially for your weaker leg. And on 2 id try to max jump and get double unders...single leg too. Very hard to get a single leg double under on ur weaker leg
Huuuuge gains if you do that 🙌🏼
It's sort of shocking that dudes out on the court just trying to touch the rim all the time are doing more for their vert than a lot of guys doing all this fancy chit with boxes and such... lmao
much of a overtime athletes huh
Yeah he had the most videos of the exercise demonstrations. Him and PJF
@@NathanaelMorton nice content brother . 💪
real fans know this is a repost
This isn’t a repost lol. I’ve done a tier list before but definitely not a repost
Too many ads
JUMP
THANKS FOR THE SUPPORT! th-cam.com/video/TPnpVFYj7Nk/w-d-xo.html
soy face thumbnail
You clicked didn't you
This channel is weird. 😂
Hmm how so