How To Get Your First Dunk

Summary

This 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

00:00

🏀 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.

05:01

🙌 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.

Keywords

💡Dunk

A 'dunk' in basketball refers to the act of jumping high enough to slam the ball directly into the hoop with one or both hands. It is a key theme of the video, as the speaker discusses a method to achieve one's first dunk. The script mentions going 'from a guy that could barely slap backboard and now is throwing down windmill dunks,' illustrating the transformation and the goal of the training process.

💡Knee Pain

Knee pain is identified as a barrier to achieving a dunk. It is a common issue for athletes, especially during high-impact activities like jumping. In the script, the speaker mentions that knee pain can hold one back and suggests strengthening the leg as a solution, indicating its importance in the context of the video's training advice.

💡Adaptation

Adaptation in this context refers to the body's response to training stimuli, leading to improved physical capabilities. The video emphasizes the importance of certain reps causing more adaptation to dunk, such as practicing without a ball to reduce the hindrance and focus on the jumping motion itself.

💡Foam Basketball

A foam basketball is suggested as a training tool to help break through to dunking with a real basketball. The script states, 'if you can't palm this thing, the ball holds you back a lot,' indicating that using a foam ball can facilitate the learning process by reducing the difficulty of handling a standard basketball during practice.

💡Adrenaline

Adrenaline is mentioned as a factor that can influence performance, particularly in the context of jumping. The speaker talks about having 'a little adrenaline from that game' which could affect the ability to jump higher. It suggests that the timing of training sessions in relation to adrenaline levels could be strategic for achieving better results.

💡Ankle Strength

Ankle strength is highlighted as crucial for jumping ability. The script discusses exercises targeting the calf muscles and the tibialis, which are important for the 'natural jumpers' and for slowing down running momentum before jumping. This indicates that strong ankles are fundamental for the mechanics of dunking.

💡Posterior

The 'posterior' in this context refers to the backside muscles, specifically the hamstrings and glutes, which play a significant role in jumping ability. The video script suggests that while the posterior has the most potential to improve dunking, it should only be developed if the knees can handle the stress, reflecting a balanced approach to training.

💡Balanced Training

Balanced training is a key concept in the video, advocating for a comprehensive approach to developing various muscle groups rather than focusing on one. The script mentions training all muscle groups with 'common sense' and adapting the training to one's own potential, emphasizing the importance of a well-rounded fitness regimen.

💡ATG System

The ATG System is the unique training method discussed in the video, developed by the speaker who describes himself as a 'horrible natural athlete.' It is a system designed to help individuals improve their dunking ability through a balanced approach to training, as opposed to focusing on a single exercise or muscle group.

💡Medical System

The term 'medical system' is used in contrast to the ATG System, indicating that the speaker's method is not derived from traditional medical or physical therapy practices. The script mentions that many physical therapists and doctors are now using the ATG System to help patients, showing its acceptance and effectiveness outside of the speaker's original intent.

💡Support

Support in the video refers to the community and financial backing that enables the speaker to continue creating content. The script expresses gratitude for the 'nice comments' and 'support' from viewers, highlighting the importance of audience engagement and patronage in the success of the video and the ATG System.

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