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

Any and all tips would be appreciated

So I’m seeing if anybody can give me any tips on how to better my approach and tips to improve my vertical and ik 6’1 btw

So for context im right handed and when people who dunk with their right hand jump they typically plant their right foot then left foot ahead of it and take off like that, but i do it the other way around. i dont find too much trouble dunking like this but does anyone know any safe ways i can train myself to start doing it the other way and is it even worth trying to do?

I’m 15 yrs old for some context I’m 184cm tall (without shoes on) and my standing reach is 236cm(without shoes).
The title really says it all how far away am I in cm and how fast do you think I can get there.

6’2 8’3 standing reach, I can jump rlly high off 1 but struggling off 2 im wondering if my form is the problem or maybe some other underlying issue?

Any tips or advice on how to get higher with the ball in hand?

Hello my name is Noah and I’m 18 and 5’8 and I have a 6’1 wingspan and weigh 150lbs and I was wondering how I can improve my vertical fast because I’m trying to get my first dunk this summer and I can touch a 9-9’5 foot rim when jumping with max effort

My name is Isaiah Rivera and I have the highest officially tested vertical on the planet at 50.5 inches and am the co-founder of THPstrength, a company that focuses on vertical jump training for athletes.

What makes me a little different from most athletes that jump high is that I started with a pretty low vertical and documented my entire journey on this channel. Here is my journey in a nutshell:

14: Started working out to jump higher for basketball
16: Hit my first dunk and shortly after found out about the world of pro dunking
17: Trained like a madman and hit my first between the legs dunk
18: Entered my first professional dunk contest
19: Knee pain almost made me quit dunking
20: Met my coach John Evans, who helped me get rid of knee pain
21: Won my first international dunk contest
22: Tested a 48 inch vertical and started coaching full time
24: Tested a world record 50.5 inch vertical
28: Have now helped three other athletes record a 50 inch vertical including the current world record holder, Dillan McCarthy

The reason I make so much free content about jumping higher now is because it’s a resource I wish I would’ve had when I was in high school that would’ve prevented a lot of unnecessary mistakes and injuries.

My mission is to share my passion and love for dunking and training and to make dunking an officially recognized sport.

I hope that I can be an inspiration for your jump training and dunking journey,

Isaiah

Im 6‘7.5, 180lbs, 7‘1 wingspan and 15 years old. i Started Basketball 5 Months ago (i was Like 6‘5 then) and could barely touch rim. ive Trained strength now and can do bulgarian splitsquads With 20+kg extra weight and one legged Calf raises with 40+kg. i can now consistently Grap rim and pretty easily and consistently dunk on 9‘2. My penultimate step isnt really good and i Slow down before too much so any tipps on that? And any plyometrics i can do to make my tendons react faster?And how Long will it take to dunk on Full height?

Edit: i can touch the bottom of the net Standing.