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@flight_jn1

The gift that keeps on giving. 330 for 3! Another 3 RM. This was my second attempt at my meet, so I'm pretty satisfied. I'm really burnt out tho, so a deload is coming up. Excuse the blurry video. #🍑gangsocialmediacoordinator #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング

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@doctordunks

Finished my orthopedic clinical rotation today so had to get in the gym and let loose! Felt gassed 💨 from a long week of work and squatting yesterday but got a couple solid dunks down. I'll have a lot more free time now to post content so stay tuned! S/o to @dr.dkeres for the assist with the lob and the camerawork 🙏🏼

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@flight_jn1

2 years ago I broke the ground for the first time with 225. Today I got 405 for 3! Very happy with this even though I couldn't break the ground on rep 4 lol. At my meet in feb, I pulled 402.5 for 1...noob gains? Weighed in at 136.5 today too. Even did this on an empty stomach. Clearly I'm too excited to string together a caption that makes sense lol. GAINS! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #raw #パワーリフティング

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@flight_jn1

Some FOBs laughed and commented on the headband I was wearing today lol. Proceeded to squat 3x their working weight. Here's 320 for a triple. Decided to use the side angle just to check depth. I think I'm chillin? RPE 8 ish. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat

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@flight_jn1

So my vert is at the point where doing strength training exercises (like the squat and the deadlift) is like pouring water into a cup that is already full. Basically, the only way I can jump higher is by increasing my foot speed and reaction speed...Not gonna lie tho, plyometrics are not rewarding whatsoever and hella boring. Powerlifting is fun, but the question now is: Do I take a break from something I love to pursue a childhood dream? 🤔 #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #jump

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@caindasilva

Explosive Vertical Leap training #DunkTraining #Flyhigh #Slowprogress #Jumping #Reach #Flynet #Gym #Fitness #Basketball #5'7 #Vert

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@doctordunks

STAGE 2: "TIME TO REBOUND" STAGE --- ⚠️ The most important phase of a plyometric movement is the time to rebound phase. Again, referring back to my previous post about the 3 phases of a jump, shortening the duration of this "in between" phase is critical to a quick and powerful transfer of energy. I've found the following 3 exercises to be really effective in my own training, but by no means are you limited to only these... understand the concepts and let your creativity take over! --- 1️⃣ QUICK STEP OFFS Why I like it: Adequate ankle stiffness (not shortness) is CRUCIAL for efficient elastic energy transfer from the pre-stretch phase. ⚠️ If you find that you lack effective eccentric ankle control (i.e.: bad performance with eccentric step downs) progressing to dynamic movements like this one might lead to increased stress on secondary structures (plantar fascia/ligaments of foot and ankle) ➡️➡️ INJURY ☠️. Again, going back to making sure you are able to land before you jump. 🔸 Keep the knee and hip straight and isolate movement to the ankle. No need for stepping off a high surface or adding a load as your focus should be on SPEED. I try to remind myself with each rep to spend as little time as possible on the ground. --- 2️⃣ QUICK HOPS Why I like it: Combined ankle and whole lower kinetic chain plyometric activity = more functional and similar to jumping activities most people perform in sports. 🔸 Again, focus on spending as little time as possible on the ground. Don't sacrifice speed for increased height. 🔸 Emphasize a powerful arm swing to help gain momentum. --- 3️⃣ POWER JUMPS Why I like it: Basically the same as quick hops, but bringing the knees up to your chest increases your time in the air and thus the muscle demand during the pre-stretch phase. Also, more moving parts requires more coordination with timing a quick rebound. 🔸 As with all of these exercises, emphasis is on SPEED, not how high you are jumping.

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@flight_jn1

390 lbs x 4.75? On the bright side, this is the most I've ever pulled in a gym. Given the circumstances, I think I'll count this as a 5 RM. Almost fell forward on rep 1, actually fell back at the top of rep 4, and for the first time ever, struggled with a lockout on rep 5. I hope I can get rid of this sickness quickly. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

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@ryan_dunks

Box Jumps Anyone?! 📦👍🏼 I've only been having jumping days twice a week, focusing more on limit strength exercises. But I've been enjoying jump days while they last. Worked on Standing Box jumps, one step Box jumps, and two step box jumps. Totaled about 40 jumps... maybe more😓 I get carried away easily. • • • #trusttheprocess #fitnessgoals #motivation #fitness #life #Blessed #ryan_dunks #hardwork #dedication #plyometrics #boxjumps #jump #dunktraining #gym #boxjumps #athleticstandard #training

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@thephysiodunker

Back in the lab! Todays workout: 1.dunk tech on 9ft rim. 2. Box jump 4x5 3. Box squat 3x8 4. Trap bar deadlift 4x5 #backtozero #dunktraining #dunkelite #vertialjump #weights #workout #plyometrics #boxjump

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@30shortdunk

After 3 weeks of training & 1 week break, this is the result - a jump of 61.9cm or 24.37" . A little less than my previous record. Still another 30.14cm before I'll be able to dunk, which huge in terms of jump height improvement (27.74%). #successin12 #jump #jumptraining #dunk #dunktraining #dunkchallenge #shortdunker #basketball #nottooold #learningtofly #coach #lifecoach #lifecoaching #gym #gymlife #livethedream #under6feet #exercise #vitality #health #success

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@makspthetruth

Here is the progress @poncio18 got after using Vertical Jump Truth 2.0 Check out the program at: VerticalJumpTruth.com (link in IG bio) ・・・ #fromnothingtodunking if you want to increase your vertical jump, follow @makspthetruth I personally recommend it #verticaljump #verticaljumptraining #basketball #dunk #dunking #workout #training #exercise #motivation #plyometrics #dunktraining

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@flight_jn1

Rim tap off a standing jump in Olympic lifting shoes with no warm up. I feel like this might be the week that I dunk...👀 #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@doctordunks

STAGE 1: ECCENTRIC PRE-STRETCH --- Here are 2 exercises you can do to improve the pre-stretch phase of your jump. The main goal is to become more effective at decelerating the body without compensatory motions occurring that could lead to injury. --- 1️⃣ STEP OFFS Why I like it: Good place to start for people who are new to plyometric training. Why train to jump if you don't know how to land? 🔸Focus on QUIET landing. Landing with heavy feet means you can't decelerate your body with muscle control. If this is the case, lower the height of the box. Quality > box height. 🔸Even bending contribution of hips and knees and don't let those knees fall in! --- 2️⃣ ECCENTRIC STEP DOWN Why I like it: Great exercise for ankle stability and also if you watch close you can learn a lot about how an athlete controls their foot and ankle. 🔸Step down and land of balls of feet, shift weight from top foot to bottom foot, raise top foot off box and lower the heel. ⚠️ With a close eye you can see that in my first repetition my heel falls inward as my right foot contacts the ground and as a result my trunk shifts to the left. On the second rep, my heel sags as my foot contacts the ground and my trunk actually twists to the right (femur internally rotates) as I try to lower slowly. Third rep was solid. Foot held well and I was able to lower under control. --- In summary, it seems obvious but with an activity as dynamic as plyometrics it's imperative to learn to land before learning how to jump. You can jump 10 feet, but if you can't decelerate your body effectively your body will compensate with extraneous motion and you'll put yourself at risk for injury. Any questions? Feel free to drop a comment below! ⬇️

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@flight_jn1

315 x 3 feeling easier than ever. Tied my pre-meet rep PR. Some dude tried to tell me that I wasted money on my SBDs because I had them on my shins during my warm up...ok bro lol. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat

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@rperpz

No better feeling than getting results quick! My goal is ever so close and we not even close to done. Excited for athletes that want to take they're bunnies to the next level and #BounceEvolution will get you there. 🐰🐰stay tuned. #Repost @matthew_koenig34 with @repostapp ・・・ Another promo teaser by @itsquaann This guy does awesome work! Some clips from our most recent dunk session as we gear up for #Phase3! Vertical is steadily going👆👆, @rperpz making the reverse 2 hands look easy, I hit my first 180 reverse as well and shoutout to my bro Evan for the nasty #windmill 👀💪 #BounceEvolution begins end of March! Cant wait to get started will my guys @yonis.baby @zicowest @paulziggz @danrutabingwa follow along with their evolution here and on youtube! More details to come on @basketballmb If you are serious about getting more #bounce and becoming a more #explosive #athlete contact me or @acceleration_performance dont miss out!! #BounceEvolution #verticaljumptraining #stength #explosion #speed #dunk #dunktraining #evolution #power #winnipeggym #personaltrainer #highperformance #accelerationperformance #basketballmanitoba @3x3accelerationperformance @academylifestyl

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@doctordunks

In this video, I broke down the 3 phases of a vertical jump. The exercise shown is a depth jump, but these phases are the same for any jumping movement (broad jump, vertical jump, quick cut off a single leg). --- 1️⃣ ECCENTRIC PRE-STRETCH PHASE 🔸 "Pre-loading phase" stretches muscle spindle of muscle-tendon unit as well as non-contractile tissues 🔸 Eccentric pre-stretch enhances the concentric contraction (shortening) to follow (Bosco et. al, 1981) 🔸 Amount of "pre-load" is determined by magnitude, rate, and duration of the stretch. (You can play with these factors during training and it'll affect the amount of energy stored in this phase). --- 2️⃣ "TIME TO REBOUND" PHASE 🔸Time between eccentric pre-stretch and concentric shortening ⚠️KEY PHASE IN PLYOMETRIC TRAINING!! Shorter this "rebound" phase is, the more effective and powerful the plyometric movement will be because stored energy is used efficiently in the transition (Davies, et al. 2015) --- 3️⃣ CONCENTRIC SHORTENING PHASE 🔸 Power production phase 🔸 Overall force production (measure of strength) and speed of contraction (measure of velocity of movement) contribute to power development in this final phase... As well as energy stored in the pre-stretch phase. --- Why does this matter? 🔸 Having a more specific training program centered around improved performance in each phase can lead to better outcomes. 🔸 Example 1: Subject A lacks appropriate eccentric ankle control/stability during pre-stretch (landing) so force isn't efficiently transferred to the following phases and the result is a slow jump. 🔸 Example 2: Subject B lacks strong force production (possibly b/c they don't train heavy compound lifts). They might be fast through phases 1 and 2 but might have poor explosiveness during the last phase and as a result the height of their jump is subpar. --- With all that said, in my opinion, there is no perfect universal jump program (like many might claim). Your success with improving your vertical depends on if you're able to recognize what phases you perform well in and which ones you need to improve. More videos to come regarding exercises to improve each phase...

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@3x3accelerationperformance

Hard work from 3x3 member @matthew_koenig34! Check out his program if you want to improve your vertical jump. Contact us or him directly!! ・・・ Another promo teaser by @itsquaann This guy does awesome work! Some clips from our most recent dunk session as we gear up for #Phase3! Vertical is steadily going👆👆, @rperpz making the reverse 2 hands look easy, I hit my first 180 reverse as well and shoutout to my bro Evan for the nasty #windmill 👀💪 #BounceEvolution begins end of March! Cant wait to get started will my guys @yonis.baby @zicowest @paulziggz @danrutabingwa follow along with their evolution here and on youtube! More details to come on @basketballmb If you are serious about getting more #bounce and becoming a more #explosive #athlete contact me or @acceleration_performance dont miss out!! #BounceEvolution #verticaljumptraining #stength #explosion #speed #dunk #dunktraining #evolution #power #winnipeggym #personaltrainer #highperformance #accelerationperformance #basketballmanitoba @3x3accelerationperformance @academylifestyl

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@successin12

DAY 211: session 10 of my 12 week #dunkprogram & feeling strong. No pain in the back of my knee like session 9. Looking forward to my jump attempt on the 11th of March 2017, after 3 weeks of training & 1 week of rest. How high do you think I'll jump? #basketball #dunktraining #dunk #30shortdunk #successin12 #gym #gymlife #lifecoach #nottooold #livethedream #exercise #fitness #quote #inspiration

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@matthew_koenig34

Another promo teaser by @itsquaann This guy does awesome work! Some clips from our most recent dunk session as we gear up for #Phase3! Vertical is steadily going👆👆, @rperpz making the reverse 2 hands look easy, I hit my first 180 reverse as well and shoutout to my bro Evan for the nasty #windmill 👀💪 #BounceEvolution begins end of March! Cant wait to get started will my guys @yonis.baby @zicowest @paulziggz @danrutabingwa follow along with their evolution here and on youtube! More details to come on @basketballmb If you are serious about getting more #bounce and becoming a more #explosive #athlete contact me or @acceleration_performance dont miss out!! #BounceEvolution #verticaljumptraining #stength #explosion #speed #dunk #dunktraining #evolution #power #winnipeggym #personaltrainer #highperformance #accelerationperformance #basketballmanitoba @3x3accelerationperformance @academylifestyl

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@30shortdunk

DAY 211: session 10 of my 12 week #dunkprogram & feeling strong. No pain in the back of my knee like session 9. Looking forward to my jump attempt on the 11th of March 2017, after 3 weeks of training & 1 week of rest. How high do you think I'll jump? #basketball #dunktraining #dunk #30shortdunk #successin12 #gym #gymlife #lifecoach #nottooold #livethedream #exercise #fitness #quote #inspiration

1
@flight_jn1

305 x 5. Refs were absolute shit in my IM game before this, so I had a little extra anger in me. Can't tell if I was shallow on these. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat

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@doctordunks

Exercise of the day: Single leg RDL/Squat --- Why I like it: 1️⃣ You can favor hamstring vs. quad activity by changing body position and cueing correctly. Useful for correcting hamstring or quad dominance. 🔸"Pull the knee back" = ⬆️ hamstring in RDL 🔸"Press into the ground and imagine getting pulled up like your a puppet" = ⬆️ quad in squat (corny... but it works) 2️⃣ Single leg activities are great for correcting side to side strength imbalances 3️⃣ Holding an external load with the opposite hand challenges anti-rotational stabilizers in the foot/ankle, hip, spine, etc. --- ⚠️The most common fault I've seen with either of these exercises is not initiating movement at the hips. Glute activity is highest at 0-30 deg of hip flexion so it's vital to "sit back" first when training any squatting type movement.

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@flight_jn1

Top set of 365 x 5. Rep PR wooh. Slowly widening my stance and trying to push my knees out. Thanks for the tips @rhytsang. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

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@flight_jn1

Somebody tell me how to fix my elbows 😭. 305 for a quick triple before my IM playoff game lol. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@flight_jn1

300 for 5. RPE rip. Set filled with misgrooves, different depths, a straining neck, and just general bad shit happening all around. Not bad for the 3 hours of sleep though. Better days to come. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@doctordunks

Generally speaking, plyometric exercises involve muscles exerting maximal force in short intervals of time with the goal of increasing power, or speed-strength. These movements are not limited to the lower body and are a keystone in therapy for bridging the gap between strength rehab and return to sport. Some lower extremity examples are box jumps, bounding, and max-effort sprints. ---- 1️⃣ Fast twitch muscle fiber development 🔸 At approximately 70-80% of max intensity both fast twitch IIa and IIb fibers are recruited (Wilson, et al. 2012) 🔸 Therefore, plyometric training performed at near max effort effectively recruits the specific type of muscle fibers necessary for power development. ---- 2️⃣ Quick-stretch ➡️ concentric shortening cycle of a muscle/tendon unit is necessary for max power output (remember power = explosiveness) 🔸 "Pre-stretch" increases tension in the muscle and allows for the production of more force 🔸 Practical example: Try jumping as high as you can from a seated position in the chair vs. quickly bending at the hips and knees from a standing position prior to a max effort squat jump. During which scenario were you able to jump higher? 🔸 Many authors have shown that eccentric muscle contractions produce the most force, followed by isometric and lastly concentric contractions. However plyometrics create the greatest forces during the concentric power production phase (Davies, et al. 2015). This places increased emphasis on the quick-stretch and transition phases during training... more to come on this...

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@daviddd_kim

Single leg (double leg too) hang power clean checklist: 1 - load the hips 2 - jump up with complete hip extension 3 - make sure bar path is vertical (means ur jumping the bar up with lower body and not using arms to contribute) 4 - go under the bar and catch in a quarter squat position . If youre serious about your training you should always be filming yourself to get feedback on things like form and bar speed. Slow mo on explosive movements. . Also swipe right to see 145lb single leg @ 155 lb bodyweight today...PR with the wrong shoes on! So close to 1xBW

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@tony9205123

If I don't have longer arms, then just jump higher and work harder. 既然我命裡沒有天賦的長手跟精美的阿基里斯腱,那就想辦法跳得更高練得更好。平凡人 #dunktraining #thekuos #notalent #asian #taiwanese #jump #ordinary

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@daviddd_kim

Single leg bounds. Trains force absorption on ground contact to prevent momentum loss during the negative footspeed. The more force you can put in, the more force you can put out. This stores elastic energy in the achilles and hip tendons. The huge amount of force on ground contact needs to be dealt with in a fraction of a second or else the lever (leg) gives out. The turf is not reactivity friendly though lol but whatever. . . . . #jumptraining #verticaljump #verticaljumptraining #verttraining #plyometrics #plyos #bounds #singlelegbound #trackandfield #tracknation #explosivetraining #elasticity #reactivestrength #highjump #longjump #triplejump #dunklife #dunktraining #veganathlete #veganathletes #strengthandconditioning #athletelife #athletictraining #athleticism #speedtraining #sprinterlife

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@doctordunks

One of my favorite exercises for developing explosiveness is the depth jump (not shown in this video... it involves stepping off a box and jumping quickly up onto another box). The reason why this exercise is so effective is because it essentially increases your mass due to the effects of gravity. Therefore a higher muscle demand is necessary to produce more Force at a fast Velocity... and from physics, POWER (or explosiveness) = Force x Velocity. The issue with depth jumps for larger athletes (or people with problematic joints) is that increasing your relative mass causes an increase in jarring forces onto your joints as you're landing and preparing for the jump. A way to avoid this issue while still providing a similar stimulus is to use resistance bands. The bands essentially PULL me into a squat/RDL position (eccentric lengthening) faster than what I would be able to generate on my own... similar to the landing phase of a depth jump. Shout to @xsportspt for the camera work and letting me bounce ideas off you! 👊🏽

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@justflysports

Tuesday workout in the new "Odin" cycle in Legendary Athleticsm. Plyo supersets above. Want to run faster and jump higher? Get hooked up with the worlds foremost online speed and power training group, Legendary Athleticism! Link in bio. #workout #workoutprograms #tracknation #plyometrics #verticaljumptraining #dunkademics #speedtraining #jumpsquad #dunktraining

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@30shortdunk

DAY 201: session 5 & the beginning of week 2 of my 12 week dunk training. Calves are stronger & I have better coordination. Right big toe seems to be gaining strength despite being extremely week after the initial injury almost 2 years ago now. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #dunkprogram #coach #lifecoach #lifecoaching #dreams #goals #liverhedream #gym #gymlife

0
@30shortdunk

DAY 199: Jumping session 4. My legs are tired and I'm nearing the end of my session & losing my coordination. Loving the challenge. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #nottooold #goals #dreams #coach #lifecoach #lifecoaching #30 #short #livethedream

3
@successin12

DAY 201: session 5 & the beginning of week 2 of my 12 week dunk training. Calves are stronger & I have better coordination. Right big toe seems to be gaining strength despite being extremely week after the initial injury almost 2 years ago now. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #dunkprogram #coach #lifecoach #lifecoaching #dreams #goals #liverhedream #gym #gymlife

1
@successin12

DAY 199: Jumping session 4. My legs are tired and I'm nearing the end of my session & losing my coordination. Loving the challenge. #30shortdunk #successin12 #basketball #dunk #dunktraining #jump #jumptraining #nottooold #goals #dreams #coach #lifecoach #lifecoaching #30 #short #livethedream

6
@flight_jn1

185 kg/402.5 lbs. After weighing in at 128.8 lbs yesterday, I started off my day at 134 lbs after breakfast. That would make this a 3x body weight pull AND a 17 lb PR. Never want to be this light again tho, so I guess I'll just have to keep pushing my DL up. Does it look like I could've gone heavier? 🤔Also, I was running a low grade fever all day. RIP...TIME TO UPDATE THE STATS IN THE BIO THO! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

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@doctordunks

The ability to "open the hips" is crucial for athletes in sports that require a lot of quick changes of direction. Stretching to increase mobility is one thing, but without active control of end ranges of motion, one can argue that you really don't have ownership of that range. I used a whiffle ball (all i had) as a tangible obstacle to move around and the foam pad to give me a starting position of slight hip flexion since I'd get massive lumbar extension if I didn't (tight hip flexors). I'm relatively new to this training concept so I have A LOT of work to do... but hey, gotta start somewhere. Movement should be isolated to the hip so if you notice extraneous movement occurring (like the pelvic rotation I'm demonstrating) either: 1. you don't have the passive range yet = stretch or mobilize 2. you don't have the strength yet = decrease the height of the target or increase the height of the foam pad 3. cue better (to self or to client/patient) = keep left hip down on foam pad If you're interested in more mobility training like this I've learned a ton from following the work of @drandreospina. Check him out!

13
@siope2kosai

Some jump training. Trying to reach a 50 inch. I need to work on balance and flexibility and mobility from looking at this video lol. #workinprogress #basketball #dunktraining #jumptraining #ldsbuilt #1stphorm #apartment workout #integritydriven #verticaljumptraining #stairsworkout

5
@haya.to.dart

#Dunktraining この2人の動画だいすき たくさんフリーワークあるからオススメ 緑の人は俺と変わらないから成長を見届けてる笑 赤の服の人が1年以内の目標

0
@successin12

DAY 197: the 3rd session of the 12 week dunk exercises. Did the session at home due to my late night last night working & to save myself some time today. It's great to see I can do this program just as easily at home as I can do it the gym. Your legs really do need 48hrs to recover from these sessions, so I'm going to follow that recommendation to prevent injuries holding me back #30shortdunk #successin12 #dunk #dunktraining #jumpprogram #exerciseathome #coach #lifecoach #lifecoaching #dreams #goals #livethedream

2
@doctordunks

Anyone who has been around the game of basketball knows how often the triple threat position is used. The more explosive you are in this position, the more effective you'll be at creating space to drive, shoot, or pass. As a budding physical therapist, I'm often encouraged to train athletes/patients with functional movements. The theraband I'm using in this video is a simple, cheap, and effective way to challenge hip and ankle stability as well as develop explosive first step speed/power from the triple threat position. During the exercise, I watch both the drive leg (in this case my left leg) as well as the moving leg (right). You want to see a powerful push off and the ability of the moving leg to plant and hold the weight shift without any valgus (inward) knee collapse. This kind of collapse can stress ligamentous support of the knee as well as have downstream effects on the ankle and foot. Main takeaway: Train your athletes/patients with movements they regularly perform rather than just focusing on isolated muscle strengthening. Just because a muscle may be strong on its own, doesn't necessarily mean your brain will know how to use that strength during dynamic activities. 📷: @dr.dkeres

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@30shortdunk

DAY 195: after 1 rest day, I already feel an improvement in executing all exercises for my 2nd session - excluding the slow tippy toe sets. My 5x old injures (tears to both medial knee ligaments, both rotary cuffs & the ligaments & tendons in my big right toe) hold back my ability to push harder & make gains faster - especially when exercises involve using my feet⠀ #30shortdunk successin12 #coach #lifecoach #lifecoaching #jump #jumptraining #dunk #dunktraining #dunkprogram #gym #gymtraining

6
@successin12

DAY 195: after 1 rest day, I already feel an improvement in executing all exercises for my 2nd session - excluding the slow tippy toe sets. My 5x old injures (tears to both medial knee ligaments, both rotary cuffs & the ligaments & tendons in my big right toe) hold back my ability to push harder & make gains faster - especially when exercises involve using my feet⠀ #30shortdunk successin12 #coach #lifecoach #lifecoaching #jump #jumptraining #dunk #dunktraining #dunkprogram #gym #gymtraining

7
@doctordunks

Just like the squat video that I posted, you can challenge eccentric, concentric, and isometric strength by varying the tempo at which you perform lifts. In this video, @dr.dkeres I performed the following rep sequence: 1️⃣2 second concentric raise, 2 second eccentric lowering 2️⃣3 second isometric hold, explosive concentric raise 3️⃣Explosive concentric raise If you feel that you get "stuck" performing a lift at a certain weight and you can't seem to be making progress on your strength, instead of throwing on more weight and forcing strength gains try varying the tempo that you perform the lift. We did 9 sets of this sequence at 225lbs and it was pretty challenging. Anyone can throw weights around, but CONTROLLING movement is exponentially more difficult. As far as form goes, I wasn't too thrilled about my head position, the excessive lumbar flexion when I'm returning the weight to the ground, and my lack of breathing. Breathing and abdominal bracing are one in the same, so perhaps the "rounding" you can see at times in my low back would've decreased with proper breathing and bracing.

5
@30shortdunk

DAY 193: my new jump workout begins. Who ever thought that really slow body weight squats could hurt so much. #30shortdunk is the new tag & @30shortdunk is the new profile for this journey. #successin12 #dunk #dunktraining #badketball #jumptraining #jump #gym #gymlife #learningtofly #goals #dreams #coach #lifecoach #lifecoaching

1
@flight_jn1

Back in November I pulled 374 for my last attempt. Today, I pulled 375 for 4 in preparation for my next meet on Saturday. Super excited. PR coming soon! Currently 133 lbs and some change. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #deadlift

9
@gilrisethomas

Keep track of my progress ..... #dunkordie #younglegs #squatskingofallexercises #dunktraining......

0
@successin12

DAY 193: my new jump workout begins. Who ever thought that really slow body weight squats could hurt so much. #30shortdunk is the new tag & @30shortdunk is the new profile for this journey. #successin12 #dunk #dunktraining #badketball #jumptraining #jump #gym #gymlife #learningtofly #goals #dreams #coach #lifecoach #lifecoaching

1
@doctordunks

In order to truly challenge (and improve) your ankle stability, closed chain exercises while maintaining conscious awareness of your foot/ankle position are ideal. As a disclaimer, there are THOUSANDS of exercises out there that can improve your ability to control your ankle... I just wanted to highlight some of my favorites and explain why I chose them. 1️⃣1/2 roll foam roll steps- the 1/2 foam roll especially targets eccentric control of your tibialis posterior and fibularis muscles (like we discussed in the previous video). The task obviously becomes much harder when transitioning from tandem stance (1 foot in front of the other) to single leg stance. To increase the challenge, maintain the single leg stance for a 3 or 5 count. I also try and think of keeping my trunk stacked directly over my hips. Since we are targeting the ankle, I want any kind of temporary loss of balance to be actively corrected by the muscles that support the ankle. 2️⃣Airex pad single leg balance (with perturbations)- First off, a perturbation refers to an outside influence that challenges your body's ability to maintain balance (ie: when someone pushes you unexpectedly). This is achieved through the lateral ball toss against the wall. I must maintain stability of my ankle while focusing on controlled trunk rotation and catching the ball. You'll notice its much easier it is to balance when your consciously thinking about staying still, however nearly 100% of the time (in sports and life in general) we are multitasking and looking down at our feet or concentrating on our balance to make sure we are stable and safe simply aren't practical options. 3️⃣Diagonal hops- I love this exercise because of how functional it is. This exercise mimics the cutting motions I described in the previous video and will show you where your weakness lie. The main things I want to avoid are a valgus knee collapse (or "falling" in of your knees), letting the arch of my foot collapse or rolling towards the outside of my ankle, and excessive trunk lean to either side. All of these things are signs of inadequate stability of either the ankle and/or hip as well as a possible lack of core stability.

9
@flight_jn1

Not sure if I paused long enough. Did a 205, 220, 230 progression, but hoping to go 225 and 230+ on meet day depending on bar speed. I should've been pushing towards my face harder, and my bar path was a little bit too vertical. 133 lbs rn and 1 week out!!!!! #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #bench

1
@successin12

DAY 192: low intensity exercise & mobility exercise. Nothing too hard, just enough to keep my muscles lose & aid recovery. Also starting today is my new page specifically for those who only want to follow my dunk training & exercise goals called #30shortdunk . Choose to #follow the hashtag or page is up to you. ⠀ #dunk #dunktraining #jump #jumptraing #jumphigher #goals #dreams #coach #lifecoach #lifecoaching #successin12 #gym #gymlife

4
@successin12

DAY 191: another great workout with good form with my deep squats (camera is on the floor making my squats looks higher than what they are as usual 😆). Maintaining 55kg as my deep squat weight for 5x5. Feels good to have good control at this weight. Deadlifts are still at 5x5 40kg because of my old shoulder injuries, but it's very easy on the legs. 1 leg calf raises are still 2x15 18kg & bench presses are back to 5x5 40kg. At present, I'm not overly excited about the results I'm getting & looking to take on a new & complete 12 week program, one specifically designed to help basketball players increase their vertical leap. #successin12 #shortdunker #dunk #dunktraining #basketball #livethedream #jump #jumptraining #weighttraining #gym #gymlife #learntofly #coach #lifecoach #lifecoaching

6
@flight_jn1

After seeing how bummed out I was yesterday after basically failing my set, my friend told me that you can't measure yourself on your worst days. So, this is me (obviously super determined to make up for my worst day) at 8 am hitting 345 for a single at 133.6 lbs. On an empty stomach, 5 hours of sleep AND less than 12 hours after my last fail of a workout, I did exactly what I thought that I couldn't do. I am 7 days out from weigh ins, and though this squat was RPE 10, it did wonders for my mood and confidence. Looking forward to next week. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower #squat

6
@flight_jn1

Really disappointed with how today went. Was supposed to test 335 for 1-4, but only got 1. Shit sucks. #gym #fitness #workout #vertical #verttraining #weighttraining #plyos #fit #littleguyhops #skinnystrength #strength #strengthtraining #raw #dunktraining #powerlifting #stronger #uspa #uspapower

5
@successin12

DAY 190: the first of many low intensity morning workouts to get the heart going & metabolism started. 2mins of skipping, 15mins of light cycling, 5 push-ups, 50 jumping jacks, 5 lunges, 20 squats & lots of stretches. It's a nice off day starter, without exertion. Tomorrow is weight training day - looking forward to that. Keep in mind, this is what's good for me & for where I'm at, so always try an tailor the workouts for the level you're at. Seek a professional to help you with your workout plan for optimum results. #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #fatburner #weightloss #6daytraining #coach #lifecoach #lifecoaching #success #basketball #livethedream

3
@successin12

DAY 188: putting the new plan into action. Doing a light cycle session to for 20 minutes rather than my full intensive Plyometrics session so that I have the strength & energy to carry it out tomorrow. The transition to morning exercise will give me far more benefits including: starting the day on a win & activating my metabolism to burn fat throughout the day. #dunk #dunktraining #shortdunker #jump #jumptraining #basketball #gym #gymlife #goals #dreams #livethedream #successin12 #lifecoach #lifecoaching #coach

2
@successin12

DAY 189: first day transitioning from night workouts to first thing in the mornings, & it felt great! Plyometrics was gruelling & rewarding as usual, I can feel the strength, power & stability in my knees building! The main reason for this transition is to begin the day on a win & build on that momentum throughout the day, as well as get my metabolism going so I burn more calories effortlessly during my day! #successin12 #shortdunker #dunk #dunktraining #jump #jumptraining #basketball #successcoach #coach #lifecoach #lifecoaching #livethedream #gym #gymlife #plyometrics

4