Subtitles section Play video Print subtitles (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.