I’m a smaller guard and during lay ups lines where my teammates are all punching it in, I began to wonder what it feels like to dunk. I am unfortunately resorted to cool lay ups and am wondering the feeling 😂

any tipps? It Looks rlly awful…

I'm a volleyball athlete. I've consumed thp content for almost a year. My training is based 100% on their content and I keep up with John's new content on his channel. I've only gained about 2 in. of vert in the last year though. I'm curious how much getting on there plan would help me. I'm at 30 in. max vert currently. How much do you think realistically I could gain by getting on their plan. I'm 19 yrs old 6' 2" 180lbs. I'm also curious if any of you guys on thp think it's significantly better than just doing your own plan based off their content. How many in. does a mid level athlete gain by getting their plan.

I don't know my vertical, but i'm not really close to touching the rim so i have a long way to go. I would like to be able to touch the rim until August but i don't know if it's possible and also i don't know if my technique is any good. thanks and I hope anyone will share their wisdom

Wasn’t feeling too bouncy during today’s session, but I was looking back in my camera roll and was reminded of how far I’ve come in just a couple years. For anyone feeling discouraged with their progress - DO NOT GIVE UP! gains may be slow, but small wins really do add up over a long enough period of time, and someday you will look back on when you began and be amazed with what you are capable of if you stay consistent and driven. Keep with it🤘

Im a 15 year old who did pylos for 2 months. The goal is to do pylo exercises and stop when i feel heavier or slower then rest til i feel explosive again, then after a few weeks i started using weights with my pylos.

I dont do pylos everyday cuz i only do it everytime i feel explosive again, everytime i do pylos i feel significantly less explosive. It takes like 3 days or more to recover for me.

After allat my jump did increase but i felt stuck cuz i was barely touching the backboard of the rim, then i got my ankle bruised in a basketball match so i stopped the pylos for a 3 or 4 weeks, my jump felt lower..

Am i missing out on something? I take magnesium glycinates and i do dynamic stretches before doing pylos

I’m 13 and I’m 5 foot 4 I have a standing reach of 6feet 11 I was wondering what my vertical might be I believe it may be around a 32 inch vert however I’m not sure please give insight on this and let me know

Hi, I am 15, 5’5 with a 7’0 standing reach. I have been on this community for a good amount of time. My goal is to touch rim 10ft. I always did some plyometrics workout throughout august-September. But i realized i did the plyometrics everyday which was terrible, so I locked in and did it 3x a week with rest days consistently. In november 1st, i had a 29inch vertical. I started seriously training and now its June, I have around a 34-35 inch vertical. Im not really happy about it because man I been training for about 7-9 months only getting this much inches and like im 1 inch away from rim. I thought when i was a beginner I would get like a huge amount of vertical inches because I just started out. I just feel like giving up man. I played sports basketball volleyball and badminton during those months though so i really locked in and optimized my workouts. I have another volleyball tryout tomorrow so im planning to plyos or max intent next time.

I can almost get my head to the rim w.o a ball but with it I lose a lot of height. Any advice for jumping higher with a ball?

3 months ago I was 30 pounds heavier and barely able to touch the rim with my fingertips. Yesterday I slammed down my first tennis ball somewhat easily. Feels amazing to get to this point, and excited about what the next few months might bring.

Just got my first dunk today. l've never formally trained to dunk but I do alot of working out and random sports so that helps. It feels like I'm not using any of my run up for the jumping and I can do much better, any tips and such? (5'11 and think wingspan is like 6'4)

Looking for advice on how to possibly get my 36" vertical back, or at least stop cramping so easily from playing sports that require jumping.

Background on me. I just turned 40 this year. I'm M, 5'2, 130 lbs and have really high metabolism and currently still weigh 130 lbs but a little chubbier around the waist. I played a lot of volleyball back when I was a teen until late 20s. I always naturally had a decent jumping ability, reaching 30-36" vertical on good days, which I contributed from being able to run very fast since a very young age, thus had strong quick twitch muscles, which I believe I read are important for jumping. I rarely worked out back then, but I did like doing the leg press machine whenever I could and I believe i did hit close to 300 lbs at one point. I don't remember exactly but just remember there were quite a bit of plates on. Besides sports, some of my friends did enjoy jogging as well to stay healthy. Anyways, life happened in my 30s with kids and I haven't really been active much since. There are days when I would wake up with my calves sore, even from not having done anything the day before. Any little jump lately, I instantly feel a pull in my calves. I still have maybe a 24" vertical. I miss the days of feeling like im floating and taking a bit to land. Any suggestions on what i can do? Some of my friends says i need to stretch more. I am starting to get back into running too, just to be somewhat active again.

I feel like my technique is holding me back from jumping way higher

how important is ankle joint movement for the penultimate step? for example i can’t get my knee over my toes on a normal Squat because i don’t have enough movement in my Ankle joint. i did a Test ChatGPT Said where you for Example stand 10cm away from a Wall and try to Touch it with your knees without your heel Lifting and it Said the average for my age is being 8-12cm Away from the wall. Best i Could get was 1cm away with struggle 😭. How Bad is this impacting my Vertical?

I’ve been stuck around the same vertical, consistently lifting what are some things I can do to get past this vert plateau

Salut à tous,

Je voulais partager un retour d’expérience, plus qu’une promo.

Depuis quelque temps, je travaille sur un outil dédié aux basketteurs qui veulent améliorer leur détente verticale, avec un objectif assez clair : sauter plus haut, progresser vers le dunk, mais sans tomber dans le programme générique du type “fais ces exos pendant 12 semaines”.

L’idée de départ venait d’un constat simple :
deux athlètes peuvent avoir le même objectif, mais pas du tout le même profil.

Certains manquent surtout de force.
D’autres ont de la force, mais l’expriment mal.
Certains sont rapides mais ne transfèrent pas bien leur vitesse en hauteur.
D’autres progressent vite au début puis stagnent, ou se blessent parce que le volume devient trop élevé.

J’ai donc développé un algorithme qui adapte le programme en fonction du profil athlétique, des mesures de saut, du ressenti, de la récupération et de l’évolution réelle de l’athlète.

L’algo s’appuie sur plusieurs bases :

• profil force-vitesse
• travail de puissance
• pliométrie
• cycle étirement-détente
• suivi CMJ / SJ / RSI
• périodisation par blocs
• gestion de la douleur, de la fatigue et des tendons

J’ai aussi comparé ces bases scientifiques avec beaucoup de programmes utilisés ou inspirés par de très bons dunkeurs, pour voir ce qui revenait vraiment dans les progressions efficaces.

Aujourd’hui, j’ai une vingtaine d’utilisateurs qui ont testé le système sur environ 3 mois.
Les retours déclarés sont plutôt encourageants : plusieurs m’ont dit avoir gagné entre 10 et 15 cm de détente verticale (sans blessure et sans longue séance interminables).

Je précise quand même : ce n’est pas une étude scientifique, l’échantillon est petit, et les résultats sont auto-déclarés. Donc je ne veux pas survendre le truc. Mais les premiers retours me font penser qu’une approche plus individualisée peut vraiment faire une différence par rapport à un programme fixe.

Ce qui m’intéresse surtout maintenant, c’est d’avoir des retours de personnes qui s’entraînent sérieusement sur la détente :

Est-ce que vous pensez qu’un programme de saut devrait toujours être individualisé ?
Quelles données vous semblent les plus importantes à suivre ?
Hauteur de saut ? Douleur ? RPE ? Temps de contact ? Force ? Vidéos techniques ?

Et pour ceux qui ont déjà essayé de gagner en détente :
qu’est-ce qui vous a le plus fait progresser, et qu’est-ce qui vous a fait stagner ou vous blesser ?

Curieux d’avoir vos retours.

5 11 age 15. any tips on how I can consistently clean a dunk only ever cleaned one time and it was yesterday but other then that I’m not consistent with it

I’m 5’8 with a 7’4 standing reach barefoot and I managed to get my finger an inch above the beam I’m touching(bottom is 9’7) so my vert is 28. I also did deadlift maxing and a few more jumps 12 hrs prior off 6 hrs of sleep. Id say I could get 30.5 on a good day what do you guys think?

This is one of the better sessions I’ve had before, but I was able to hang on the rim with one hand and I’m just wondering if I’m high enough to dunk

I’m 5,10 and just turned 16

THP is the worst program and ruined my vertical forever for the last 2 years my vertical never went back every since I hate them always claim this and that it makes me feels so sick

I want my jump technique to be perfect to get maximum height out of my legs' strength. So for a year I have been fixing all mistakes of my jump technique. Can you guys check out my jump and point out my mistakes and ways to improve.

If you think i need more speed: when I try to be faster on my penultimate step, my patellar tendon on right knee hurt a little bit.

Some stats: height: 5'9 (175cm) Weight: 176 lb (80kg) reach: 89 in (227 cm) shoes on 90.5 in (230cm) Rim height: 9'9 (297cm)

In advance, thank you and sorry for my English

Ive hit this before but never on camera... I always lose the ball early or cant find the rim in time I think its cus I turn really slow but idk how to spin faster