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  • (energetic music)

  • - Eight weeks, we dunkin', baby.

  • Yo, what's up, guys?

  • I'm Q, and for my entire life,

  • I always wondered what it would be like

  • to fly to the rim like Michael Jordan

  • in the NBA Dunk Contest,

  • tongue out and everything.

  • Or to pulverize somebody in the NBA playoffs

  • like LeBron James.

  • - [Commentator] James drives, goes inside,

  • and throws it down!

  • - [Q] Ooh!

  • I come from a basketball family,

  • so dunkin' runs in my blood.

  • But since I'm only 5'8",

  • it's been a little more difficult for me.

  • So for the last eight weeks,

  • I've been learning to dunk

  • with NBA Specialist Trainer, Paul Fabritz,

  • and tomorrow is our final assessment

  • to see how much higher I'm jumping now

  • versus when we first started.

  • But before we get to that,

  • I wanna show you guys everything we've been through

  • for the past two months to get me to where I am today.

  • - I'm Coach Paul Fabritz,

  • and I'm an NBA Performance Specialist.

  • When NBA players wanna jump higher, run faster,

  • get more explosive, and prevent injuries,

  • they come to my gym.

  • We work with athletes of all ages,

  • to youth athletes, college, pre-draft,

  • and all the way up to your favorite NBA superstars.

  • Today, we're taking Quinton through our initial assessment.

  • So step one is a functional movement screen.

  • I got to make sure that Quinton is moving the right way.

  • I got to find out if he has any mobility

  • or stability limitations that we need to focus on

  • during the program.

  • From there, we're gonna go into our force plate assessment.

  • So I have our athletes jump on force plates.

  • That tells us everything

  • about how they interact with the floor.

  • How they actually produce force into the floor.

  • So we wanna get your landing a little bit softer.

  • - [Q] So what's the technique for that?

  • - So when you land, you're landing stiff knees.

  • You wanna be able to break from the knees a little bit,

  • so you land a little lower into your squat.

  • So we'll see if he's loading up the right way.

  • If he's transitioning

  • out of the bottom of the jump the right way.

  • How well he holds force.

  • So how well he can produce force over a long period of time.

  • We're gonna be able to find out

  • how much total force he produces

  • compared to his own body weight

  • and then that's gonna help me sort of tailor the program

  • to figure out what we need more of,

  • and what we need less of.

  • Boom.

  • 27.6.

  • NBA average would be like 32.

  • Now the last thing that we do on our initial assessment

  • is a vertical jump mechanics assessment.

  • So I'm gonna have him jump from a 15 foot approach

  • and touch as high as he possibly can

  • and I'm gonna see how he's utilizing his positions.

  • You could have all the strength, all the power in the world,

  • but if you have bad jump mechanics,

  • you're not gonna end up jumping very high.

  • - [Cole] Aye!

  • - [Q] That's not (indistinct)

  • Cole, stop playing with me! - [Paul] That's it.

  • That's it.

  • So it's really tough to say

  • exactly how much somebody can improve their vertical jump

  • because it depends on their age,

  • and their training experience.

  • Typically, if we gain an inch a month, that's really solid.

  • So he's with me for two months,

  • I would like to see him gain at least two inches,

  • but a lot of our clients gain much more than that.

  • He mentioned that it's one of his lifelong goals

  • to throw down a dunk.

  • So we probably need closer to six to eight inches

  • to be able to do that.

  • So for the next eight weeks,

  • we're gonna break this into two phases.

  • Phase one is gonna be relative strength phase.

  • So we're trying to decrease Quinton's body fat

  • and get his strength up

  • so that we produce more relative force.

  • We're gonna also try to improve his jump mechanics.

  • - [Q] Boom. - [Paul] Yes, sir.

  • [Q] I'm dying and it's like, week three.

  • Yeah, it's a lot more difficult

  • than I thought it was gonna be.

  • - [Paul] So today, we're at the halfway mark on our journey.

  • Quinton's been looking really good.

  • So for the first phase,

  • the main goal was building relative strength.

  • So keeping his body weight the same,

  • or even losing a little bit of fat

  • while building some muscle and getting stronger.

  • So we wanted his core strength to improve.

  • We wanted his unilateral strength to improve,

  • so that's his single leg strength.

  • Very, very important for jumping, and for overall health,

  • and keeping his knees nice and healthy

  • throughout this process.

  • So in that phase one, we really like to build the base,

  • get his feet strong, get his ankles strong,

  • improve his squat to body weight ratio.

  • And Quinton did a great job,

  • he really transformed his strength,

  • his weight room numbers are up

  • and now he's ready to actually transition

  • a little bit more into phase two.

  • - So, I'm in a recovery chair.

  • My legs is all types of messed up right now.

  • - So the biggest obstacle that we ran into so far

  • was even after day one assessment,

  • his knees were pretty sore.

  • And that is pretty common with vertical jump training.

  • We completely removed all jumping from his program

  • and we just focused on lower body strength

  • because we just wanna build up the quads,

  • hamstrings and glutes.

  • Now we're able to actually do plyometrics

  • without hurting his knees, so that's a big win for Quinton.

  • Yo.

  • - What happened?

  • - Q, they said gyms are officially closed in LA county.

  • I'm gonna have to put you on the vert code body weight.

  • You gonna have to do it from home.

  • - Yo, this about to change the game.

  • - [Paul] Sheesh.

  • - Second biggest obstacle that we ran into

  • is coronavirus shut down the gyms

  • about halfway through phase one.

  • We had to switch him from vert code elite,

  • which is designed to actually utilize weights

  • to vert code body weight.

  • So he had to do all the workouts from home

  • and really utilize his own body weight to get stronger.

  • And he's done a really good job with that,

  • but that's definitely an obstacle that we ran into,

  • but he's definitely pushing through.

  • - All right, so we just switching over

  • to having to do everything at home.

  • And it's definitely a little difficult,

  • it's a little different from working out with Paul,

  • having all that gym equipment.

  • I'm still getting a work out in.

  • I'm still tired, but this is gonna be a little difficult.

  • Like having somebody there pushing you,

  • whole different ballgame.

  • - So today we're gonna do a reassessment.

  • Day one, we did force plate testing.

  • We're seeing how Quinton is producing force

  • into the floor on the jump.

  • That's a good jump.

  • - [Q] Ooh!

  • - [Paul] It's your highest jump ever.

  • - [Q] Oh it is?

  • - [Paul] 3.02.

  • (Q laughs)

  • That's three times your body weight in force.

  • You started at 2.5.

  • Your typical athletic NBA player is gonna hit three.

  • You're hitting three.

  • And also on the landing.

  • A big goal of ours was to actually reduce force on landing

  • because I think that was causing some problems in his knees.

  • It was like eight times his body weight and force

  • every time he was landing.

  • So peak landing force, 4.35 times your body weight.

  • When we started, you were eight times your body weight.

  • We're then gonna go over do a one-step jump.

  • - Hoo!

  • 32.

  • 32 inches up from 27.

  • That's a whole five inches in four weeks.

  • And then we're going to do his full approach jump

  • from a 15 foot buildup.

  • Last time, it was 30 inches,

  • I would love to see a 33 or a 34 today.

  • We'll see where he's at.

  • - [Paul] Aye!

  • You're up there.

  • - [Q] Let's make sure that's 10 feet, hold up.

  • - [Paul] Above the rim, you threw it down,

  • it hit the back rim.

  • - [Q] Yeah.

  • I think the dunk's going to go down.

  • But to make sure,

  • let's put another two or three inches on you.

  • (upbeat jazz music)

  • So for phase two, we're trying to get him more elastic.

  • So now he has a good base of strength.

  • Now we want to get those tendons

  • really acting like rubber bands, like a spring.

  • So he can store elastic energy.

  • That all comes down to properly progressed biometrics.

  • So jump training.

  • We're going to do a little bit more sprint training as well.

  • Really, everything that's a little higher velocity,

  • moving fast, moving explosive.

  • That's what's going to take him to that next level,

  • and hopefully get him his first dunk.

  • - [Q] One.

  • (Paul claps)

  • It ain't easy.

  • (Q laughs)

  • - [Paul] It ain't easy.

  • That's a fact.

  • All right, we made it to week eight.

  • Today is the moment of truth.

  • We're going to get Q warmed up.

  • I'm going to take him through

  • that initial assessment we did, the force plate test.

  • We're going to get his max approach vertical.

  • It's a six inch improvement.

  • - [Q] Yeah.

  • - Just on your standing vertical jump.

  • And then the real moment of truth.

  • We're going to see if he can actually

  • get the dunk on 10 feet.

  • I feel like physically,

  • Q is exactly where we want him to be.

  • He actually surpassed the amount of power

  • that I thought he would have right now.

  • Now it's a matter of getting the pass down,

  • and getting his timing right,

  • and the approach angle and everything has to be perfect

  • because at the end of the day,

  • dunking isn't just athleticism.

  • It's also a skill.

  • And so right now, Q and I are really just trying to connect,

  • so that I can throw that pass at the right time

  • and he can get up and do his thing and throw it down.

  • First day, you were one inch below 10,

  • so you were at this blue right here.

  • - [Q] Okay.

  • - [Paul] Second time that we assessed,

  • you put four inches on.

  • That red is your visual goal.

  • That would give you 10' 6.