cardio: walking 30min foot strenght: calf raises 3x15 lower body streght: squats 3x10 lunges 3x10 single leg box squats 3x10 jumping drills: tuck jumps 3x10 squars jumps 3x10 kneeling tuck jumps 3x10 depth jump 3x10 jumping lunges 3x10 box jump 3x10 180 jumps 3x10 lateral bounds jump 3x10 broad jumps 3x10 kneeling jumps 2x10 lower back exercises: glute bridge 3x15 explosive drills: drop squats 3x10 lateral bounds 3x20 side box jumps 3x10 sprints 2x5 bunny hops 2x25 jumping jacks 3x20 front to back jumps 3x25 side to side jumps 3x25 single leg side to side 3x20 single leg front to back 3x20 pogo box jumps 3x10 upper body stenght: push ups 3x10 holding push ups 2x30seg core strenght: planks 2x30seg plank walk ups 2x30seg balance: single leg stand 2x60seg

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: kzfaq.info/get/bejne/jrmne8aJ1d2oYKM.html To anyone who wants to increase his vertical jump as well: - Focus on exercises that target the muscles used in jumping, such as squats, lunges, calf raises, and deadlifts. Incorporate both bodyweight exercises and weighted exercises to build strength. - Plyometric exercises help improve the power and explosiveness of your muscles. Include exercises like jump squats, box jumps, depth jumps, and bounding in your workout routine. - Work on your jumping technique to optimize your performance. Practice jumping with proper form, including using your arms to generate momentum and landing softly to reduce impact. See you guys when you reached your vertical jump goals!

Played football, track, and worked out with the basketball team during the offseason in HS. About 70% these exercises were included in these sports.

You put so much effort in your videos! You never disappoint. What a Legend

Recently got injured sprinting so feeling a bit low but this video got me wanting to do some jumps

This man doesn't miss at all! Keep up the good work.

Thank you dexton imw be jumping from the gym to my house with these tips. 💙

You forgot to add 1,000 box jumps every day

Thank you dexton. Don't listen to haters keep grinding 💪🏾

Dude, you're the only one in youtube that give out this JUICY of a jump higher guide. Thank you for being so generous! SUBBED!

Thank you so much Dexton! I can't wait to start the program. Don't let the haters get to you! :)

Big thanks bro this is one of those compilations I have been looking for. Much appreciated.

Dang thank you for all these ❤

Bro I watched the whole thing I died man that was funny asf , you’re a legend Dexton thanks for this

Harder variation of glute brudge: single leg. Rest your ankle on thebopposite knee and then do the Glute bridge. Make sure to hit both legs with this one.

Here from snap. 👍 Got that sub, my guy. Keep it up!!

THANK YOU DEXTON!!!! I needed to help teach myself and my team to jump higher and you just saved the day! Thank you so much "you the real MVP" -Kevin Durant

Bro so humble he forgot to mention he invented jumping 💀

I needed this

Thanks so much bro this will help so much

Thanks 🙏🏾

Thank you very much! You are the best

Dexton, Never give UP!!!!!!!!!!!

Thanks this helped me a lot! You are super underrated.

Hola Dexton, gracias por el video esta super completo me pondré a trabajar en ellos, una pregunta: cómo se deberían programar estos ejercicios para un trabajo adecuado? Gracias y saludos 👍🏼

We need more jumping tutorials cause they awesome

Damm Wish I had this when I was younger. Great video 👍

im 13yr and 5´9 and my goal is to dunk in 3 months. I can touch the rim with my standing vert. ill keep y'all updated

Dhanyawad 🌺

I approve this . Easy to do these exercise.

Great exercises, thanks

Thx i always wanted to jump higher but i didnt know haw to do it

Create your own jump program 1) squats 0:26 3x10 2) tuck jumps 0:33 3x10 3) squat jumps 0:43 3x10 4) kneeling tuck jumps 0:51 2x10 5) glute bridge 1:03 3x15 6) lunges 1:12 3x10 7) calf raises 1:21 3x15 8) depth jump 1:25 3x10 9) jumping lunges 1:33 3x10 10) box jumps 1:38 3x10 11) drop squats 1:52 3x10 12) reverse box jumps 1:56 3x10 13) lateral bounds 2:02 3x20 14) side box jumps 2:05 3x10 15) 180 jumps 2:11 3x10 16) lateral bound jumps 2:16 3x10 17) sprints 2:21 2x5 18) bunny hops 2:27 2x25 19) push ups 2:32 3x10 20) jumping jacks 2:38 3x20 21) front to back jumps 2:43 3x25 22) side to side jumps 2:48 3x25 23) walking 2:53 30 minutes 24) broad jumps 2:58 3x10 25) planks 3:03 2x30 seconds 26) plank walk ups 3:08 2x30 seconds 27) single leg stands 3:13 2x1 minute 28) single leg side to side 3:19 3x20 29) single leg front to back 3:25 3x20 30) kneeling jumps 3:26 2x10 31) holding push ups 3:29 2x30 seconds 32) single leg box jumps 3:34 3x10 33) pogo box jumps 3:39 3x10 34) step ups 3:44 3x10 35) kneeling single leg hops 3:49 3x10 36) seated box jumps 3:53 3x15 37) broad jump to vertical 4:00 2x10 38) mountain climbers 4:05 2x30 seconds 39) jump and reach 4:14 3x10 40) kneeling jump to single leg hops 4:20 3x10 41) wall sits 4:26 2x30 seconds 42) squat box jumps 4:31 3x10 43) hip thrusts 4:35 3x15 44) side to side hurdles 4:44 2x30 seconds 45) running in place 4:47 2x30 seconds 46) lateral bounds with box 4:55 3x15 47) high knees 4:58 3x30 seconds 48) single leg squats 5:03 3x10 49) side to side vertical 5:11 2x20 50) push up to box jump 5:16 3x10 51) reverse 180 jumps 5:24 2x10 52) vertical to box 5:28 3x10 53) reverse 360 squat jumps 5:33 3x10 54) step ups alternate 5:39 3x10 55) squat 360 jumps 5:43 2x10 56) broad jump to box 5:48 2x10 57) single leg box jump 5:54 3x10 58) crunches 6:02 3x25 59) inclune push ups 6:05 3x20 60) up down to side box 6:10 3x10 61) decline push ups 6:12 3x20 62) up down to box 6:19 3x10 63) running 6:23 30 minutes 64) twitches 6:30 2x30 seconds 65) up downs 6:32 2x30 seconds 66) straight legs 6:38 3x10 67) reverse hurdles 6:43 2x30 seconds 68) hurdles 6:46 2x30 seconds 69) single leg bunny hops 6:48 3x10 70) jump rope 6:55 2x30 seconds 71) kneeling box jump 7:00 2x10 72) single leg side box jumps 7:05 2x10 73) single leg front to back box jumps 7:10 2x10 74) pogo verticals 7:15 3x15 75) sit ups 7:21 2x25 76) broad box jumps 7:24 3x10 77) walking in place 7:28 2x30 seconds 78) seated box jumps 7:34 3x10 79) push up over the box side jumps 7:37 3x10 80) push up side box jumps 7:41 3x10 81) broad jump to side step 7:45 3x10 82) 2 step to side step 7:48 2x10 83) front to back over box jump 7:52 3x10 84) burpees 7:56 2x30 seconds 85) front to back box jump 8:03 3x10 86) vertical jump 8:06 3x15 87) rotating box jump 8:10 3x10 88) 4 point jump 8:16 2x10 89) over the box jump 8:20 3x10 90) depth to broad jump 8:25 2x10 91) depth to vertical jump 8:27 3x10 92) forward single leg leans 8:32 2x30 seconds 93) side single leg leans 8:42 2x30 seconds 94) alternate single leg bunny hops 8:45 2x30 seconds 95) side steps 8:53 2x30 seconds 96) depth to box jump 8:57 2x30 seconds 97) power skips 9:00 3x15 98) straight leg box jumps 9:08 3x10 99) reverse 360 jumps 9:12 2x10 100) depth jump to reach 9:19

Dexton please: can you make a video about plantar fascia connexion to glutes? The topic of: kadour ziani and coach chong Xie.😊

Bro please make a video on how to "TAKE OFF" properly. This is the most crucial thing in dunking. I saw others but I love to see yours as you have the talent to make things more EASY TO UNDERSTAND :)

Lol those jumps are wild, takes guts

I write them all down tysm bro

Actually a great video by dexton

3-5 exercises 3-4 times a week

which select few should i do everyday to maximize my jump capability

Dexton can you tell me what you did instead of giving us a program. I know these works but which exercise did you use to get your hops

Thank tou

OMG THANK YOU SO MUCH FOR GIVING OUT YOUR SECRETS 💯💯💯

Dexton: “So I will be making a jump program for free” Ad revenue: “Am I a joke to you?”

Thanks Dexton 🇮🇩🙌

Dexton, What exercises do you recommend to jump higher in verticle jump?

Super exercise i love it

Dam bro thanks some of them dunk program are dam near 1200 dollars. You are doing this for free.

My favourite KZfaqr! 😊

Starting my dunk journey

What is the size of the box he is using to jump on?

I've been doing explosive leg exercises at home during most of my leg days cause i felt lazy. Thanks to my so called laziness my jump height has increased by a lot

Ty

Now we just need hin to say what his workout is 😮

Subscribed off his commentary alone. . I'll be 44 on Aug 28th but will still get down on these exercises

I am currently 6’1 and almost 14 I can touch backboard and my goal is to dunk in 6 months I’ll update y’all soon

Thanks 😂

After every day of hard work go take a sip of water. THANK YOU DEXTON!!!! YOU really make me jump higher that I dunk( I"m a 10 years old kid)

Any tips for knee pain? I think I have patellofemoral pain on the block leg. If I do other jumps where I land on my toes, there’s no pain.

What are the best one to do cause I’m not doing all 100, I just need like 5 to 10 exercises

Stabability is the new stability

What exercises here is good for volleyball since ive been thinking of increasing my vertical.

Imma come back to this to see if I made progress I can grab rim rn at 5’9

What a legend

awesome

Im 12 and half 6'5 and my goal is to touch the top of the back board will keep yall updated

I do #7 #10 #14 #17 #19 #20 #24 #27 #34 #36 #37 #39 #41 #45 #63 #68 #70 #75 #86 And i have a jumping content at ny school in like 4 days and i have never gotten 2nd place and under, i always win so my practices will work well, i also will do it because it will help me when i learn the backflip

Thumbnail went crazy

Dude i used to use your other jump program and i went from 4'11 barely dunking on 6'6 to 5'5 dunking on 8'2 i can confirm these work btw what happend to 5 sets 15 reps

Can someone pick up 10 motion in this videos which are most effective for dunk or high jump? trying to do everyday for 1hour

Uau, nice!! 👽💪🦶🏆🏆🏆🏆

🔥

kicks are VERY effective

Is it possible for a 40 year old to increase vertical by 8-12 inches? I’m asking for a friend 😊

I see that tan line

Yay

any tips for knee pain

Day 2 of asking for 10000 push-ups in 24 hours

I'm almost 13 1/2 at 5'9 and my goal is to dunk in one year. I can't touch the rim at all but I can reach halfway from the bottom of the net to the rim. I'll update y'all in one year to see if I can dunk.

The 5th exercise is exactly what I need😂

Tnx dex

Bro it's so hard to do in one time it takes 6+ hours

Bro proved Those "bros so humble' comments are all wrong

Man has double jump

Dang this workout is long but I did it every day for 300 days and now I have a 43 inch vertical

I am versing my friend in a jumping contest and in 1 day I can already jump 1 inch higher so I will probably win🎉🎉🎉🎉

I'm dying after doing thks

What if i do all this in one day

Harder than it looks 🗿🤝

i am 1.73 when i jump my head leads ro 2.33 and my arms goes to 2.80 i play voleyball and after sometime i started to train legs with weights its been a 2-3 months i can clearly see muscles on my calves and on my quads but i dont feel like it affected my jumping?? is there a reason for it?

Awesome...but now can you teach how to dance like Michael Jackson?

You have the highest vertical

What is 3 set of 10

Is it ok to do more than 5 a day?

Let's get this straight, were all here bc of the thumbnail My guy flew😂😂😂😂😂

Hey did anybody tries this workout? Did it worked?

Anyone elses legs started hurting while just watching this?

The glute bridge looks like fu-

Which ones do you recommend to use

So basically if you want to jump higher, train jumping and you will jumpstart your jumping jumps?