How To Dunk a Basketball in 12 Weeks

Рет қаралды 49,627

Күн бұрын

In today's video, I will be teaching you guys the program that I followed that helped me to increase my vertical jump 4-5+ inches in just 12 weeks. As highly requested, I share my advice, highlighting different elements of jump theory, technique, and strength. Hopefully, this video encourages you to go out and try and see if this works for you!
Also, a HUGE shout out to Colin Murray. If it wasn't for his video, mine wouldn't exist. The inspiration and program came from his page. Please check it out: • How I Increased My Ver...
I want to thank all 500 of my subscribers for joining me on my journey. I hope I can continue to inspire and entertain you all. Enjoy this one :)

Пікірлер: 183

@johnnyperkins_ 4 ай бұрын

I am 6’0-6’1!! I keep forgetting to add that into the videos 😂

@N0AH01 4 ай бұрын

Summary: Weeks 1-4 -Foundational Phase: Squat 5×5 RDL 3×6-8 Lunges 3×8-12 Nordic Curls 3×8-12 Calf Raises 3×8-12 Tibiallis Raises 3×8-12 -Power Phase Weeks 5-8 Box Jumps: Standing 4×4 & Two Step 4×4 Hang Cleans 4×4 Bulgarian Split Squats 4×6-8 RDL 3×6-8 Glute-Hamstring Raise 3×6-8 Explosive Calf Raises 3×12 -Speed Phase Weeks 9-12 Warm up Supset: Squat 4×4 -> Assisted Jump 4×4 Depth Jump 4×4 Power Cleans 5×3 Seated Pistol Squats 3×6-8 Nordic Curls 3×6-8 Kettlebell Swings 3×8-12 Everything 2×per Week

@hello-on4kb 2 ай бұрын

thank you

@N0AH01 2 ай бұрын

@@hello-on4kb you're welcome

@trashmic8771 13 күн бұрын

Are warmups the workouts from the previous weeks?

@bliztie2k 4 ай бұрын

This is one of the best vert vids no unnecessary yapping. Great vid editing

@johnnyperkins_ 3 ай бұрын

Thank you!!

@RickNowlandsr 3 ай бұрын

Nice move.. ball is life. Check out my vid trying to dunk at 65…🏀🏀

@voidpul 4 ай бұрын

your editing is underrated bro and the way you structured this video is great to teach!

@johnnyperkins_ 4 ай бұрын

Thank you!!!

@Alex2Tuned 4 ай бұрын

need more youtubers like you fr

@johnnyperkins_ 4 ай бұрын

Appreciate it!

@gamingwithnoor158 3 ай бұрын

Your KZfaq channel is definitely gonna blow up Btw TYSM For teaching me some stuff I'm gonna try it out :)

@johnnyperkins_ 3 ай бұрын

Thank you! I hope so, and good luck to you on your journey!

@ham.burger69 2 ай бұрын

This is one of the most quality and interesting video on KZfaq. No unnecessary filler clips and stuff and str8 to the point. ❤ from India 🇮🇳

@johnnyperkins_ 2 ай бұрын

Thank you so much!

@Wrangar 4 ай бұрын

Man you deserve more subscribers keep up the work!

@johnnyperkins_ 4 ай бұрын

Thank you!!

@dxgx1153 4 ай бұрын

Ture

@MarquisAaronn 4 ай бұрын

you’re gonna go far, you found your calling on youtube. excited to watch you grow man.

@johnnyperkins_ 4 ай бұрын

Wow thank you so much! I believe the same, I'm glad to have your support for the journey ❤

@D-vs3ed 2 ай бұрын

@@johnnyperkins_just wondering how often did you attempt dunks?

@cityofdogs7722 4 ай бұрын

nice vid! watching you all the way from France

@johnnyperkins_ 4 ай бұрын

Thank you! That’s so cool!

@seouleshoes 4 ай бұрын

Solid video homie! I used to be a rim grazer and may have technically dunked a basketball once. But I salute you, doing so off one foot I feel is definitely harder than off two. But I'm trying to actually have a legitimate dunk and appreciate you sharing this insight from your own experiences! Keep on at it!

@johnnyperkins_ 3 ай бұрын

Thank you bro!!

@jtballin1863 4 ай бұрын

Great video man, I like the way you explain things

@johnnyperkins_ 3 ай бұрын

thank you!!

@EmeraldBros 3 ай бұрын

Gonna give this a go. Videos are bangers so far!!

@woozy4384 Ай бұрын

Did it work?

@codurbandogwater 3 ай бұрын

Underrated channel

@ChristinaKelly-yq4fo 4 ай бұрын

Great video!

@ThanoseTheOneAndOnly 4 ай бұрын

This video is edited really well⚜️

@johnnyperkins_ 4 ай бұрын

thank you!!

@keefefoster3874 4 ай бұрын

GOD DAMN THIS IS NICELY edited. you earned yourself a subscriber. I was the 578th

@johnnyperkins_ 4 ай бұрын

Aye thank you so much!

@Ziuteksss 4 ай бұрын

this chanel is so well made keep it up

@johnnyperkins_ 4 ай бұрын

thank you!!

@Kakashi_hatake-mw6ev 28 күн бұрын

Thank you so much bro I’m genuinely so happy that someone dropped a free workout plan for dunking😭

@johnnyperkins_ 28 күн бұрын

Yessir!

@axellemuel9000 4 ай бұрын

THANK YOU SO MUCH! THIS VIDEO REALLY HELP TO INCREASE MY VERT. HOPE I CAN DUNK SOON! GBU 😁🙏

@johnnyperkins_ 4 ай бұрын

Yessir! Thanks for supporting!

@kiros2833 4 ай бұрын

dope edit bro

@ltanella3404 2 ай бұрын

Straight from the 90s..

@andyfn444 2 ай бұрын

W vid im easy subbing

@rayle7659 4 ай бұрын

This is really well produced

@johnnyperkins_ 3 ай бұрын

Appreciate it!

@niksavitskii 4 ай бұрын

I turned 12 a week ago. I am 5.7 and I dunked last week to elementary school hoop. I am 4th month in basketball, I did some plyometrics and improved my jump.

@slimtickett 4 ай бұрын

cap

@abdor2x905 4 ай бұрын

@@slimticketthe said on a middle school hoop get off his dick

@memintimebillionviewssecondsag 4 ай бұрын

nice. keep going!

@niksavitskii 4 ай бұрын

@@memintimebillionviewssecondsag thanks!

@treygranville1073 4 ай бұрын

Cap

@Amazingness 4 ай бұрын

Hi, I am your average 5'9 14-year-old white kid with a 36-inch jump people keep telling me I am not going to be able to dunk I can barely touch the rim but seeing this video inspiring I am subscribed and looking forward to more videos. David

@johnnyperkins_ 3 ай бұрын

Good luck David!!

@thespeedster7700 4 ай бұрын

Awesome video I’m gonna make a video like this soon 👏🏿

@johnnyperkins_ 4 ай бұрын

Thanks! Go for it!

@ChristinaKelly-yq4fo 4 ай бұрын

This is actually so cool

@johnnyperkins_ 4 ай бұрын

@piotrzabonski5618 4 ай бұрын

Bro, you make it looked so simple I'm starting tommorow this journey I have some decent standing vert (about 25 inch) and I am so close to dunking Hopefully this will help

@johnnyperkins_ 4 ай бұрын

Go for it! I hope you see results!! You may not right away but try to focus on the end 😄

@Boomlalakaka177 3 ай бұрын

You need to post more I love how you portray yourself I’m 13 and I’m 5’9 and I’ve been doing a lot of research to get a high vert my vert right now is 10 inches

@johnnyperkins_ 3 ай бұрын

Thank you!! I plan on it, trying to take time to make the best quality vids possible. Good luck!

@Boomlalakaka177 3 ай бұрын

@@johnnyperkins_ thank you deep down

@jajbear10 3 ай бұрын

I’m 13 4’11 and have 25 inch vertical

@jajbear10 3 ай бұрын

I could dunk if I was ur hight

@hoemey 3 ай бұрын

Appreciate the no-nonsense video. May I ask during phase 1, the strength phase, what are the strength standards to achieve relative to bodyweight? So for your 5x5 squats: • what weight were you repping? • depth? • tempo? • exploding up or fully strength focused grind up? Nordic curls: • supported or already repping bodyweight? Trying to understand what level of strength I should achieve before moving on to develop power. For reference, I'm 5'9.5" and I'm grabbing rim as a 2-feet jumper.

@NateDaBestest 2 ай бұрын

This the questions I was wondering I hope he answers lol 😂

@brothersgbs417 4 ай бұрын

I have been working on my vert for a while so this helps a lot I’m 6’3” with only a 20in vert so I gotta work to dunk (I can touch rim )

@victorlima1705 11 күн бұрын

Amazing video!! Did you use any professional camera for the outdoor footage? Or was it just color grading

@johnnyperkins_ 11 күн бұрын

Thank you!! I use a LUMIX G7 (great entry level camera in my opinion) primarily and my iPhone 13, but I alter the colors in editing as well 😄

@excaliburplz 2 ай бұрын

Precision and Magnitude OH YEAAAAA

@johnnyperkins_ 2 ай бұрын

YEAAAAA

@chrisschulz6625 4 ай бұрын

bro is going places if he continues posting

@johnnyperkins_ 4 ай бұрын

For you Chris I will keep it up

@wolphinehd3852 4 ай бұрын

750th sub

@johnnyperkins_ 3 ай бұрын

GOATTTT

@theelectricman3323 4 ай бұрын

I would reccomend listening to Isaia Rivera because he is a really good jumper and dunker

@danielokwuosa2683 4 ай бұрын

W vid🫡💯 defs subscribing. Btw how can I learn to edit like this 🙏🏾.

@johnnyperkins_ 4 ай бұрын

Thank you! Should I drop a video…?

@MarquisAaronn 4 ай бұрын

@@johnnyperkins_1000%

@oskui986 4 ай бұрын

Don't forget to stretch before and after every workout. You could get injured if you don't.

@abceckswhyzee7169 4 ай бұрын

Where'd you get your hoodie? (Blue Nike one) Nice video btw!!

@johnnyperkins_ 4 ай бұрын

Thank you!! It’s actually from Primark, got it a few years back 👀

@abceckswhyzee7169 4 ай бұрын

@@johnnyperkins_ Thanks for he response! 👍

@legacyhoops6107 4 ай бұрын

Very helpful video! May I ask how tall your are and what your vertical is?

@johnnyperkins_ 4 ай бұрын

Thank you! I hope you can gain something from it! I am 6’0-6’1 without shoes and I have around a 31-33 inch vertical, I’m assuming

@HlM. 4 ай бұрын

The most important thing is just jumping multiple times a week especially if you don’t weigh much or don’t jump high (because not much force is going through your body’s tissues you can recover more). But also don’t increase jump volume too quickly

@ACanHoop 4 ай бұрын

I'm gonna try this out and make an update video! see yall in about 12 weeks

@johnnyperkins_ 3 ай бұрын

Let's go good luck!

@TaterTots1249 4 ай бұрын

Trying to dunk 5”10.5 at 14 and already 8 rep maxed out the leg press machine(390 lbs) and can touch rim

@GabbyOfficial- 4 ай бұрын

Yo nice vid bro. How did you learn how to edit like that bro?

@johnnyperkins_ 4 ай бұрын

Thank you! Should I drop a tutorial…?

@GabbyOfficial- 4 ай бұрын

@@johnnyperkins_ofc bro. That type of editing can give a small KZfaq channel easy subs bro.

@Kealan_ 4 ай бұрын

W vid

@johnnyperkins_ 4 ай бұрын

W comment

@anthonycimpoca6271 4 ай бұрын

love the video but no isometrics?

@ajdecarvalhoabreu1631 4 ай бұрын

I'm 5.6 and a half with 34.5 vert went from 17 to 34.5 vert in a year 17.5 inches in a year 😂 Edit sorry I measured wrong 35 36 inch vert not 34.5 so 18 inches to my vert in a single year

@axellemuel9000 4 ай бұрын

My Goodness

@crescentmellow5367 4 ай бұрын

brooooo tell me how plss

@ajdecarvalhoabreu1631 4 ай бұрын

@@crescentmellow5367 plyometrics 3 times a week and same exercises you do bodyweight do the same with weight and 4 or 5 times basketball do calf raises squats bulgarian split squats single leg jumps squat jumps high knee toe taps tuck jumps and do all the same stuff with weight 1 set 10 reps of all

@stylocks9100 4 ай бұрын

How pls

@tyty3150 4 ай бұрын

That’s nearly as high as wembyamas

@mentaldestruction367 Ай бұрын

y the hell dint my youtube algorithm suggest this video b4

@ventinderechte 4 ай бұрын

what does the « -8 » mean? 🧐 great vid ❤

@agbonkhesegodwin7144 3 ай бұрын

were all those dunks on 10 feet hoops ngl make a series

@jacksteven-zq7ox 3 ай бұрын

you can dunk bro its just mental now

@johnnyperkins_ 2 ай бұрын

I’d like to believe that! I actually threw one down legit after reading this 😂

@bdstrio1235 4 ай бұрын

Starting tommorow because I already worked out today💀💀but anyways as of right now I’m about 6’2 195 lbs and got like a 27 inch vert. And we’ll see a month or two from now my progress

@johnnyperkins_ 2 ай бұрын

Good luck!! You got this!

@imighthesi 2 ай бұрын

what percent of your max did u use on the speed phase?

@GauravNair-er7mi 4 ай бұрын

bro im 13 years old at 5'10 ima try this and get back to you in 3 months!

@johnnyperkins_ 2 ай бұрын

Good luck to you!!

@Lebron-bp1dr 3 ай бұрын

Alr so when you do this, are these the only workouts I do or do I still keep doing other workouts, like an upper body lifts, and lower body stuff like that.

@johnnyperkins_ 2 ай бұрын

For lower body, I would stick to this workout for the two days each week. It’ll be a lot on your lower half and you don’t wanna overdo it, so two days a week for lower half in terms of lifting I think this is a good medium. Besides that, feel free to do other workouts for upper body etc!

@Chosen_Pompano 3 ай бұрын

Why am I watching this? I can dunk lol... W video btw

@johnnyperkins_ 2 ай бұрын

Goat thanknyou

@girafffe9340 4 ай бұрын

thanks for the video i will try it out but what should i do after week 12 ?

@johnnyperkins_ 3 ай бұрын

I would try it again! See what can happen. Instead of doing the weight you did in the beginning at that point maybe increase the weight or reps!

@girafffe9340 3 ай бұрын

@@johnnyperkins_ thanks bro

@CJ-ig3dm 4 ай бұрын

You can’t forget to jump you can’t build the ability to jump without jumping you have to jump regularly

@zaraoparah7951 4 ай бұрын

after completion of 12 weeks do i alternate between phases or stick to phase 2?

@thebigcrossover5064 3 ай бұрын

My brother is 5'6-5'7 he has a 38 he just needs to learn hand technique he can already can standing dunk he wants to do one hand tomahawks and things as such.

@demok_ 2 ай бұрын

this quality with 1400 subs is crazy

@johnnyperkins_ 2 ай бұрын

Appreciate you bro ❤️

@tamajthelegend4232 4 ай бұрын

alright ima try commiting to this cus im 6'5 and i can grab the rim and touch the top with my fingertips while using 2 hands *pause* but this should help me dunk soon im like very very very close just 1 inch more needed to dunk and your methods might help me start dunkin how i should be at my height might make me a better defender too be able to get them snatch blocks fr in context im 6'5 and my vertical is like 23 about and my wingspan is 6'8 last time i checked that was when i was like 6'2 or 6'3 so it could be 7'0 now all ik is im built like a nba player at 15 fr fr

@ry_an. 3 ай бұрын

How you 6’5 and can’t dunk bro

@ry_an. 3 ай бұрын

Actually my friend is 6’5 and can’t dunk either

@tamajthelegend4232 3 ай бұрын

@@ry_an. actually i can apparemntly i just dont know how im gettin my vertical up i can shoot though im like kevin durant 2.0 fr in my playing style i just havnt unlocked tha t potential yet

@ryanmillward2802 4 ай бұрын

After all these weeks what do I do after that

@LUM_Brxndz 4 ай бұрын

When you change phase do you stop doing the phase before completely or add it in with the next phase?

@johnnyperkins_ 3 ай бұрын

Stop completely. So say week 1-4 you do certain exercises, after that you switch to the exercises for weeks 5-8!

@LUM_Brxndz 3 ай бұрын

@@johnnyperkins_ thanks so much man I can grab the rim on like 9ft 6 and I'm 6,2 at 15 so this will help me get my first dunk in a few months

@JoestarTrey 2 ай бұрын

Starting in two days I will begin my 12 Week Journey, please remind me by liking this comment, there will soon be an update.

@johnnyperkins_ 2 ай бұрын

LETS GO BABY!

@JoestarTrey 11 күн бұрын

@@johnnyperkins_ Update: I got my first dunk yesterday.

@kuaf5402 4 ай бұрын

how high were the rims in this video?

@alexhirobrian Ай бұрын

i know i'm late but do you need a specific weight or like age to do this or not?

@johnnyperkins_ Ай бұрын

Nope! Any age and weight you're comfortable with! Make sure that you are doing within the set range for each exercise that feels good but isn't too difficult. You don't wanna be so sore that you can't move yk

@didzlovesJesus 3 ай бұрын

Are these the only workouts you did or where there more?

@johnnyperkins_ 3 ай бұрын

Just these!

@yaboyalaska7550 3 ай бұрын

How many days per week do you do this? Do you take rest days? My coach said i would not get good results if i did this evert day

@calebadeshina 3 ай бұрын

u wont, u need to rest 3 days a week

@johnnyperkins_ 2 ай бұрын

I would do this 2x per week. What I did was maybe the first day would be a Tuesday, then again Friday, then Tuesday the next week for example and repeat

@blobbler 4 ай бұрын

Do you think this program would be good for all jumping goals. Or just dunking.

@blobbler 4 ай бұрын

I want to do triple jump but I am struggling to find a program

@johnnyperkins_ 3 ай бұрын

I would say all around it helps with vertical jump. I've heard that track teams have used similar programs too

@blobbler 3 ай бұрын

ok, i might change it to add broad jumps or something like that

@tonieja2351 4 ай бұрын

what does this number after "-" mean(right next to reps and sets of a given exercise)?

@johnnyperkins_ 4 ай бұрын

Depending on the exercise, it's a recommendation for reps! So for example, maybe one week you do lunges with a certain weight and can only do 8, maybe the next week you're able to get 10-12, but once you hit that rep range and get comfortable with it, maybe you move up in weight again so that you're around that 8 reps again. Basically, it's just so that when you do an exercise you find a weight that is comfortable enough to make you stronger but not push yourself too hard and to progressively add weight as you get stronger 💪

@tonieja2351 4 ай бұрын

Thank's great vid

@wlysnipe 4 ай бұрын

If you can already dunk if u do this will you be able to dunk better🤔

@johnnyperkins_ 2 ай бұрын

Yes 100%

@keefefoster3874 4 ай бұрын

How high is your vertical reach?

@johnnyperkins_ 4 ай бұрын

About 7’7”

@RickTV-xw2my 4 ай бұрын

assuming your meant to do it 2-3 times a week?

@johnnyperkins_ 2 ай бұрын

Correct! 2 times is ideal and if you can I would recommend having a day to practice jumping / plyometrics

@A-mar- 4 ай бұрын

856

@DerkuiDerkui 3 ай бұрын

How to dunk in 12 weeks: Step 1 - take 10 grand worth of PEDs a month like the Liver King. Step 2 - don't skip leg day. Do these two and you can dunk on your favorite WNBA player like Brittney Griner.