How I Increased My Vertical By 13+ Inches

Here are some tips that helped me along my dunking journey. For those looking for workouts, I got lots of workouts on my channel

Background music: @LuKremBo - Jay

[subhaan]

I started doing ur plyometric workouts 4 months ago and went from touching net to touching rim at 5’8. Thank you man

[muditdhauta]

I gained 7 inches this year mainly from only doing jump sessions and sprinting and 1 or 2 days of plyometrics

[kael-rs]

What I got from reading several studies:


STRENGTH TRAINING – Increases FORCE PRODUCTION
-without being too bulky by lifting heavy in a short rep.

PLYOMETRICS - Improve RATE OF FORCE DEVELOPMENT, mainly targeting the CNS (central nervous system)
-It trains our body to exert max force in a limited amount of time.
- Improve tendon extensibility that can prevent injury
- It doesn’t improve much tendon stiffness based on study,

ISOMETRICS – Improve REACTIVE STRENGTH
- Best way to Improve tendon stiffness, like a short thick rubber band
- Make us more springy
- Decreases ground contact time during jumping etc.

BODY FAT PERCENTAGE – Lowering body fat percentage increases STRENGTH TO BODY WEIGHT RATIO, thus increasing vertical jump without working out.


LOWER BODY ONLY – without training upper body. It can optimize RELATIVE STRENGTH thus adding some inches to your vertical jump.
- Like “Spud Webb” 5’7 high flyer, try to observe his body you notice his legs it’s like it belongs to a man who’s bigger than him.

[idofin]

Maybe you could make a video about volume how much volume you should do how many workouts or like a leg gym workout would be really helpful

[Epic_Threads_]

what excersies focus on exsplosiveness, being able to produce more force and and getting faster

[martiallife]

Bro your amazingggg I’m on the same journey

[kilimandrago]

great insight. Would like a routine if possible thou bro

[cechgyt]

How long lasts your jumping session ? I feel it has to last hours which is makes me uncomfortable

[dame.c]

i have a question for you riq b did you just start seeing an improvement to your vertical all of a sudden or was it over the months that you had been training increasing slowly

[zeusfnbr]

is ATG a good system for vertical jump or would you say THP is better?

[orangefroggo]

do you have a video on a short isometric routine?

[MannyTheKnicksFan]

I have a question I have been training for 2 weeks and have not been sore from plyos at all is there a reason for this or are you not supossed to be sore?

[dunk]

hey man, i've been looking for a while but what exercises can i do to prevent ankle and achilles injuries? anything helps man ty

[hendry]

I’m been on my vertical journey for 7 months now and this is my 4th time getting injured. My current problem holding me back is my right knee, would wall sits everyday help strengthen and get rid of pain?

[actioncameraspro]

Gained 13 inches in 2 years but im not even close to dunking