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  • Yeah, yeah.

  • Oh, eight weeks.

  • We dug him.

  • Maybe.

  • Yeah, What's up, guys?

  • I'm cute.

  • And for my entire life, I always wondered what it would be like to fly through them like Michael Jordan.

  • NBA dunk contest, tongue out and everything.

  • I come from a basketball family, so Duncan runs in my blood, but since I'm only 58 has been a little more difficult for me.

  • So for the last eight weeks, I've been learning to dunk with NBA specialist trainer Paul Favorites, and tomorrow is our final assessment to see how much higher I'm jumping now first when we first started.

  • But before we get to that, I want to 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 favorites, and I'm an MBA performance specialist.

  • When MBA players want to jump higher, run faster, get more explosive and prevent injuries, they come to my gym.

  • We work with athletes of all ages for youth athletes, college predraft 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 gotta make sure that Clinton is moving the right way.

  • I gotta find out of 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 assessments.

  • So I have our athletes jump on force plates.

  • That tells us everything about how they interact with the floor, how they actually produce forced into the floor.

  • So we want to get your landing a little bit softer.

  • So when you land your landing stiff knees, you wanna be able to break from the knees a little bit, so you land a little lower in your squad, 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 forced.

  • 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.

  • Bone 27.6 MBA 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 ft approach and touches 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.

  • E s.

  • 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.

  • Um, 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 to dunk, so we probably need closer to 6 to 8 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 Clinton's body fat and get his strength up so that we produce mawr relative force.

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

  • Yes, sir.

  • I'm dying this time.

  • Three.

  • Yeah, it's a lot more difficult.

  • I thought it was gonna be so.

  • Today we're at the halfway mark on our journey.

  • Quentin'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 in 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 ankle strong, improve his squat to body weight ratio, and Quinn did a great job.

  • He really transformed his strength, his weight room numbers air up, and now he's ready to actually transition a little bit more into phase two.

  • You know, I'm in recovery chair raises 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 focus 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 Clinton.

  • Yo, you.

  • They said Jim were officially closed in L.

  • A.

  • Down.

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

  • You have to do it from home.

  • Yeah, it is about to change the game.

  • Second biggest obstacle that we ran into his 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 waits to Berko body weight.

  • So he had to do all the workouts from home and, you know, 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.

  • Alright, so we just switch it over.

  • Thio having do everything at home in a it's definitely difficult.

  • It's a little different from working out with Paul having all the gym equipment.

  • I'm still gonna work out there.

  • I'm still tired, but I just got a little difficult happens, my dear, pushing you part of the ballgame.

  • So today we're gonna do a reassessment.

  • Day one.

  • We did force plate testing.

  • We're seeing how Quentin is producing.

  • Forced into the floor on the jump.

  • That's a good jump.

  • Who?

  • What's your highest jump ever?

  • 3.2 a Z.

  • Three times your body weight in force.

  • You start 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 peak landing force 4.35 times your body weight.

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

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

  • 32 32 inches.

  • Up from 27.

  • It was the whole five inches in four weeks.

  • And then we're gonna do his full approached jump from a 15 ft buildup.

  • Last time it was 30 inches.

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

  • We'll see where he's at.

  • Okay, You're up there.

  • Let's make sure this tip hold up.

  • Let above the rim, you throw it down the back rim.

  • I think the dunks gonna go down, but to make sure, let's put another two or three inches on You okay?

  • Eso for phase two.

  • We're trying to get him or 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 we can store elastic energy that all comes down to properly progress.

  • Playa metrics.

  • So, jump training.

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

  • Really.

  • Everything that's all higher velocity moving, fast moving explosive.

  • That's what's gonna take him to that next level and hopefully get him his first gone.

  • It ain't easy, E.

  • That's a fact.

  • All right, we made it to week eight.

  • Today is the moment of truth.

  • We're gonna get you warmed up.

  • I'm gonna take him through that initial assessment.

  • We did force plate test.

  • We're gonna get his max approach vertical.

  • It's a six inch improvement just on your standing vertical jump.

  • And then the real moment of truth, we're gonna see if he can actually get the dunk on 10 ft.

  • 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 past 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 passed 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're in this blue right here.

  • Okay.

  • Second time that we assessed, you put four inches on that red is your visual go?

  • That will give you 10.

  • 6.

  • And that's be smoke.

  • Yep.

  • Hey, you're ain't an inch and a half away is the one right here.

  • That's it.

  • Oh, let's go as 10.

  • 6.

  • Wow, You started at 9.

  • 11.

  • You weren't even in the 10 club.

  • You're now a 10 6.

  • You're high enough to go throw it down.

  • Let's go see if you could do it.

  • Going down.

  • Ooh, it's sync it up.

  • Timing was perfect.

  • Yeah, bounces there.

  • Let's go First dunk dunk in eight weeks, That's it.

  • You dunked in eight weeks.

  • That's that's all there is to it.

  • That's crazy.

  • Honestly, this last day took a little bit more than I thought I was gonna take.

  • We'll be out here seven inches, seven inches on the bird, eight weeks.

  • It's crazy.

  • Honestly, I cannot express enough how happy I am to say that I conduct now, but it definitely wasn't easy being 58 trying to learn how to dunk at the age of 27 like that's That's not typical.

  • I gotta think, Paul, for that amazing program.

  • And now when I go back home, I'm a fit right into my Duncan family.

  • I'm feeling I could do anything now.

  • So what's next?

  • Uh huh.

Yeah, yeah.

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B1 body weight jump dunk weight strength body

5'8" Guy Learns To Dunk With NBA Training

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    林宜悉 posted on 2020/10/25
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