40 minutes to an hour max

Sure! If your knees are killing you I would take a few days off until you feel better. Also, try to do the plyometric exercises on softer surface like grass or wooden gym floors. Weighted squats are definitely helpful, but they take a lot longer to show results than plyometrics. If you want to do them anyway, it makes more sense to do them for a few months before you start the plyometric work. This way you build up strength which will be of additional benefit once you start the plyometric exercises. The other way round, the slow movements of strength training can actually hurt the quickness you have built up through the explosive plyometric exercises.

No, I didn’t use Instant Shock

Hey Hugo,

thanks for the comment!
I have just recently measured the basket you can see in the video and it is actually 1inch short of being 10 ft. But by now I was also able to dunk in the gym were my team practises on a regular 10ft basket!
I think your problem is very common, there is much more to dunking than just being able to jump high.

I have rather small hands and because of that I have trouble dunking with only one hand. I cant palm the ball and so I always lose control of the ball on the way up. But after I switched to two-handed dunking (which should be a lot harder for most) dunking became a lot easier to me!

Are you trying to dunk off of one leg and using one hand or are you a two-legged jumper like me? Maybe you want to switch this up and see if the other way works better for you..
Another idea would be to practice with smaller balls (tennis, volleyball, football etc.), I think once you have the coordination to do it with smaller balls, you should be able to adapt to a basketball rather easily.
Overall I think it is a great idea to learn how to dunk on a lower basket, I had a 9ft basket in the driveway when I was a kid and I think I am still profiting from that 🙂

My name is Hugo and I’m from Spain. I’m a fellow basketball player that recently started with the Vertshock program (I’m still in the middle of the second week of training).

I started watching you channel a week ago, but suscribed just today. First of all I’d like to thank you for sharing your progress and hope you reach your 40 inches goal!

Just to give you some background about my personal story, I started playing basketball again a year ago. It was this summer that I decided that I wanted to dunk, so I started a free three month jumping program (http://www.basketballforcoaches.com/vertical-jump). Unluckily I didn’t measure my vertical during that time, but I can definitely tell I improved.
Fast forward to a couple of weeks ago, I decided to make some research on the best vertical jump programs out there, and ended up deciding on going with Vertshock (mostly for the same reasons you pointed out on your blog).

My height is exactly like yours (6 feet), and my vertical jump before starting with Vertshock was around 24.4 inches. I’m waiting for the second week to finish so I can record my new vert. Anyway, the problem is that on a 2,90 meter (9.5 inches) basketball I can surpass the rim with my whole hand a little bit of my forearm without a ball, but I don’t seem to be able to dunk when I’m trying to actually dunk the ball.
I was wondering if you’re practicing your dunks on a small basketball like mine (9.5 inches) or a professional one (10 inches).

I would also appreciate any comments or tips you could share. I really feel like I should be dunking by now, but I guess I may lack the appropiate technique to dunk apart from a few inches.

Keep up the good work, it feels very encouraging to read about other people’s journey to dunking!