How To Get Your First Dunk
Summary
TLDRThis video script offers a comprehensive checklist to achieve one's first dunk in basketball. It addresses common barriers like knee pain and the impact of adrenaline on performance. The speaker emphasizes the importance of leg strength, using a foam basketball for practice, and proper ankle and posterior exercises. The focus is on a balanced training approach, tailored to individual needs, rather than a one-size-fits-all program. The script also shares the speaker's personal journey of overcoming limited athletic ability and injuries to successfully dunk.
Takeaways
- 🏀 The first step to achieving a dunk is addressing knee pain, which is often a barrier to progress.
- 🏋️♂️ Building leg strength is crucial for improving jumping ability and overcoming knee issues.
- 🏀 Using a foam basketball can help in training for dunking, as it reduces the hindrance of handling a real basketball.
- ☕️ Adrenaline from playing basketball or other activities can enhance performance in dunk training, but it's important to choose the right time for training.
- 🦵 Focusing on ankle strength is key, with exercises targeting both the upper and lower calf muscles, as well as the tibialis anterior.
- 🤸♂️ The speaker emphasizes the importance of a balanced training approach, including exercises for the posterior chain like hamstring curls and Romanian deadlifts.
- 🚫 The speaker shares personal experience, highlighting that increased posterior strength alone may not necessarily translate to better dunking in real-world scenarios.
- 👟 The importance of proper knee protection is underscored, especially for those not naturally athletic and who have had knee surgeries.
- 📈 The speaker advocates for a system that is adaptable and personalized to the individual's needs and potential, rather than a one-size-fits-all approach.
- 💰 The video concludes with a mention of the speaker's service, which offers personalized training programs and support for a monthly fee.
- 🙌 The speaker expresses gratitude for the support from the audience and emphasizes the value of community and shared experiences in achieving athletic goals.
Q & A
What is the primary barrier mentioned for not being able to perform a dunk?
-The primary barrier mentioned is knee pain, which can hold back progression in leg strength.
How does the absence of a basketball affect the knee during a dunk attempt?
-Without a basketball, the knees can't hurt as much during the attempt, allowing for more adaptation to dunk without the added weight and handling of the ball.
What can a foam basketball help with in relation to dunking?
-A foam basketball can help break through to dunking with a real basketball by allowing for reps without the hindrance of ball handling, thus focusing on the jumping motion.
What role does adrenaline play in the ability to jump higher?
-Adrenaline can enhance performance, as it may be triggered after playing basketball or other activities, potentially allowing for higher jumps.
Why is it not ideal to jump immediately after playing in 90° heat?
-Jumping immediately after playing in high heat may not be ideal because it could lead to exhaustion and reduced performance, rather than allowing for quality reps.
What are the three main exercises mentioned for ankle strength in relation to dunking?
-The three main exercises mentioned are calf raises, seated calf raises, and exercises targeting the tibialis anterior muscle.
Why is the hip considered to have the most potential to improve dunking ability?
-The hip has the most potential because it plays a significant role in the power and height of the jump, especially during the landing phase of a dunk.
What is the speaker's background in terms of athleticism and vertical jump?
-The speaker describes themselves as a horrible natural athlete with the lowest vertical jump on their high school team at 19 inches.
What is the significance of the hamstrings and back extension in the dunking process?
-The hamstrings and back extension are crucial as they provide the necessary power for the jump, especially during the landing and slowing down phase of a dunk.
What is the main philosophy behind the ATG system mentioned in the script?
-The main philosophy behind the ATG system is a balanced approach to training, focusing on various exercises and adapting them to the individual's needs and potential.
How does the speaker address the issue of medical advice and their system?
-The speaker clarifies that their system did not come from the medical field, and they are not providing medical advice, but rather sharing their experiences and the system that has helped others.
Outlines
🏀 Overcoming Barriers to Achieve Your First Dunk
This paragraph discusses a personal journey and method for improving one's ability to dunk a basketball. The speaker shares a checklist that includes overcoming knee pain through leg strength progression, using a foam basketball to practice without the hindrance of handling a real ball, and the role of adrenaline in enhancing performance. The importance of ankle strength is emphasized with specific exercises like calf raises and tibialis exercises. The speaker also explains the significance of posterior strength, particularly the hamstrings, in achieving a dunk and suggests a balanced approach to training, including exercises like hamstring curls, Nordic hamstring curls, and Romanian deadlifts. The paragraph concludes with the speaker's acknowledgment of not being a natural athlete and the importance of learning and applying training methods in one's own way.
🙌 Gratitude and the Impact of the Training System
The speaker expresses gratitude for the support received from viewers and the positive impact of the training system on both personal and professional levels. They mention that physical therapists and doctors are now using the system to help patients, highlighting its effectiveness beyond just athletic performance. The speaker also addresses the business aspect of the service, which is offered on a subscription basis without long-term contracts. They appreciate the community's support, which allows them to continue providing valuable content and services. The paragraph ends with a thank you to the viewers and supporters, promising to see them in the next video.
Mindmap
Keywords
💡Dunk
💡Knee Pain
💡Adaptation
💡Foam Basketball
💡Adrenaline
💡Ankle Strength
💡Posterior
💡Balanced Training
💡ATG System
💡Medical System
💡Support
Highlights
The importance of addressing knee pain as the primary barrier to improving dunking ability.
The use of a foam basketball to help break through the barrier of dunking with a real basketball.
The role of adrenaline in enhancing jump performance and the timing of training sessions.
The significance of ankle strength and exercises for calf muscles and tibialis anterior.
The balance between knee and hip strength in dunking and the impact on landing.
The potential of the posterior muscles in improving dunking ability, provided the knees can handle the stress.
The unique ATG system developed by a non-natural athlete to improve dunking ability.
The importance of training all muscle groups with common sense and adapting the system to individual needs.
The role of hamstrings in dunking and the exercises recommended for their development.
The creator's personal journey from struggling with knee injuries to developing a dunking system.
The acknowledgment of the support from doctors and physical therapists in the development of the system.
The emphasis on the system being based on data rather than a one-size-fits-all approach.
The creator's experience with knee surgeries and the motivation behind avoiding further operations.
The creator's discovery of dunking ability without traditional jump programs through better body protection.
The appreciation expressed for the support from the audience and the impact of their comments.
The introduction of the ATG system's subscription service and its benefits for users.
The creator's commitment to providing value and hard work for the subscribers' investment.
The availability of an app created by an original online member for easy access to the ATG system's programs.
Transcripts
how to get your first dunk checklist not
the only way this is what I have seen
work for me and now hundreds of other
people when Ben played for me I don't
know if he could even touch the
rim going from a guy that could barely
slap backboard and now is throwing down
windmill dumps it's
unbelievable number one are you holding
back because of knee pain that's the
number one barrier the number one thing
I've seen fix that progression of deep
leg leg strength number two are you
holding back because of the ball let's
do a demo imagine my knees hurt and I'm
trying to dribble
up now let's say I have no ball to worry
about knees can't
hurt which rep do you think is going to
cause more adaptation to dunk so believe
it or not something like a foam
basketball can actually help you break
through to dunking with a real
basketball if you can't Palm this thing
the ball holds you back a
lot so I can get my reps but I'm not
signaling much further adaptation number
three is adrenaline I'm out here in the
Florida heat having just played
basketball and you know it might not be
the most ideal time to jump but I've got
a little adrenaline from that game this
wouldn't be my sweet spot to jump even
higher so I could do a few good quality
reps today more ideal would be you
played a little Hoops you had your
coffee or whatever had a good night of
sleep but you didn't overdo it on the in
the court probably not a 90° heat or if
you did you would have stopped at like a
short game rather than a long game part
four is the ankle we're going to look at
three main exercises calf race I knew
about that growing up didn't know about
a seated calf race for every exercise in
this video on my YouTube right here is a
playlist with exact form videos of each
exercise so you can see how to do any
exercise in this with or without
equipment that when you bend that knee
now you're working a lower deeper calf
muscle you have the upper one and the
lower one and I didn't know about that
tibialis which when you go to slow down
you're running and now you go to slow
down to jump boom pressure into the
tibialis so natural jumpers often be
like I didn't need any of that that's
correct congratulations I reached my 20s
not even close to dunking thinking I
never would just trying not to have knee
surgeries honestly I was just trying to
protect that thing I was not expecting
to be able to dunk I found out that I
could dunk without doing jump programs
and things like that just from giving my
body a better chance a better chance of
protection for the knees primarily but
secondarily The Shins and the Achilles
and now let's look at number five your
posterior when you just jump up you're
using your ankles your knees your hips
it's pretty balanced now if you go to
jump out it becomes way more hip but
right there it becomes way more knee so
when you dunk for the landing and for
slowing this down boom it's way more
knee than hip so this is why I put hip
last hip has the most potential your
backside actually has the most potential
to make you dunk better but only if your
knee can handle it so I simply have not
found oh just increased posterior didn't
play out in the real world so this is
what makes atg unique is I'm a horrible
natural athlete lowest vertical jump on
my high school team 19 inches I've had
to learn so much from not having a
natural so I do all five of these things
in a balanced manner I hope this helps
last little details on that posterior
you have hamstrings that work like this
and also that work like this so four
main exercises I do hamstring curl
Nordic hamstring curl which is similar
but really works on the way down back
extension and then Romanian deadlift
which really works a stretch which of
the four is better don't even bother to
argue it whole point of the atg system
is a Balan system
it's going to work for you based on you
learning it you applying it your own way
so it's not one size you only need this
exercise not that one no I believe train
them all train them all with common
sense as we go we might find areas where
you have more or less potential so I
hope this helps this is the video I wish
I would have had in my early teens when
I was trying to dunk and winding up with
a freaking plate in my kneecap meniscus
transplant quad tend and repair I mean
huge thanks to all the doctors who were
able to patch things up but I then had
more tears in my other knee was too
depressed to keep having surgery I
didn't want any more surgery so I'll
never really know cuz the knees the
knees feel even now so I'll never really
know was it better to have it was it
better not I can't answer those medical
questions for you so every day I'm ask
medical questions well the system that I
use didn't come from the medical system
so it's not my job in the system there's
now many
physical therapists doctors using knee
ability my system to help patients thank
you so much I'm just doing my part
within this system but that's just how I
wanted to conclude it it's not one magic
recipe it's just data so hopefully this
gave you some data that you can think
with so now it's less fearful for you
the idea of pursuing athletic goals you
get more results thank you so much for
watching seriously have to take a moment
the amount of kind comments I get here
on YouTube it makes all of it worth it
like my whole life I can't believe the
nice things you say can't believe the
support then supporting the businesses
because I don't want to have to be
tricky with you in the videos I want to
be able to take every piece of data in
my mind give it to you and then we work
hard for your buck so my service is $50
a month no long-term contract use it for
what you need you get to send in your
own form videos You' see all the
programs at your fingertips on an app
made by one of our original online
members
so huge thanks to all the nice comments
huge thanks to those who support who
allow me to do this see you next time
تصفح المزيد من مقاطع الفيديو ذات الصلة
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