Dunk Training Program 



Improve vertical jumps and dunks :

Vert shock a dunk training guide that will train your slow-twitch and fast-twitch muscle fibers to work at their best potential, enabling you to achieve higher jumps of more than 10 inches improves dunks, and score extra baskets in a basketball game.

Dunking refers to jumping over your opponent's head and scoring a winning basket. Vert shock is a guide that can teach you those lateral high jumps. 

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Using this knowledge and information, you will be able to shoot, catch, and block smoothly. 

As an athlete and sports lover, you must be strong and faster than your opponent to gain a competitive advantage. Whether you play soccer, basketball, or volleyball, "jumping" is the key to winning in these games. 

A guide that can give you a competitive advantage and will teach high-scoring jumps of more than 10 to 15 inches with great dunks.

3 Parts:

Vert Shock has 3 main parts, all of which are aimed at preparing you, how to do real athletic jumps, and training your body for dunking. 

  • Pre Shock Phase
  • Shock Phase 
  • Post Shock Phase

Vertical jumps are not a force that muscles work on their own, your muscles need a shock that allows you to perform higher jumps and therefore the name vert shock.


Slow-twitch and Fast-twitch muscle fibers:

Every athlete that performs is based on their body structures and everyone knows that the expansion and contraction of these muscles produce movement in our body and are also responsible for the highest jumps.

When we move, our bodies determine which muscle fibers to use based on the type of force exerted on them. 

If your body feels the movement that requires instant energy and a lot of fast pace movements, it uses fast-twitch muscle fibers and it helps you to activate those fast-twitch fibers.

Training of correct muscle fibers:

Practicing your jump or doing strength training alone will not train these muscle fibers effectively. 

You must exercise in a certain way, which will ensure that enough force is exerted on the muscles so that your body has no choice but to use the fast-twitch fibers instead of slow-twitch fibers.

Dunking Workout Plan:


Vert Shock has a part known as the "shock phase" in which you will get all the detailed information about the exercises to perform. 

"Vert shock" Dunk Training Program :

Training for dunks:

In pre-shock phase, you will get all the detailed daily and weekly workout plan layout which includes squats, lateral jumps, tuck jumps, etc training you for dunking.

The shock phase and post-shock phase will help you get that high jump and condition your muscle to respond quicker

These workout plans help you achieve high vertical jumps and dunks not forcing your body but preparing it to produce results

In these workout plans, you will have rest and recovery days included as well. 

You just need to discipline yourself and follow them without thinking or getting distracted about overtraining, any type of sets, or rep numbers. All will be given in the workout section.

If you don't know how to do any of the exercises properly video training is also included in the program to help you step by step with correct formation and produce maximum results.

Targeted Muscle Training:

With these training routines, you will target the specific muscle responsible for high jumps and improve your dunking ability.

These muscles are a very important part of your success and studies have also shown a positive impact on sports.

Such as in a 2004 Olympic weightlifting competition, muscle development in powerlifters has more these muscles fibers than a bodybuilder due to their different training routines.

In Journal of Strength and Conditioning Research june 2012 study also shows that people who do a heavy training routine process more fast-twitch muscle fibers than those who don't.

Fast-twitch fibers have a very positive contribution to sports overall.

The answer to the question "Does vert shock work?" It works but depends upon you and your dedication to follow the educational content given in the program. In my opinion, this is a detailed course with positive testimonials increasing your vertical jump and dunks, worth considering.

Inside look at "Vert Shock" Dunking Workout Plans:


A 1-3-1 zone is widely regarded as one of the best defense strategies in basketball, as it’s more effective against numerous regular offenses. Still, like all strategies, it has some vulnerabilities. So, how do you beat a 1-3-1 zone defensive strategy?

Here’s how to beat a 1-3-1 zone in basketball:


1.    Aim for the baseline corners.

2.    Exploit the low post zones.

3.    Screen and cut the second line.

4.    Target the slowest defender.

5.    Prioritize dribble handoff.

6.    Draw traps to leverage them.


The specific zone offense and gameplay you choose depends on the skills of your players, but these six elements should be an integral part of your strategy to overcome a 1-3-1 defense. 

In this article, I explain these offense tactics so that you can beat a 1-3-1 defense in basketball.

1. Aim for the Baseline Corners

The high post is among the weakest zones in many defense strategies. Thus, most of the usual offense tactics try to exploit this vulnerability. 

However, a 1-3-1 zone defense almost fortifies the high post unless you can draw and stretch the three defenders unusually towards a sideline.

In contrast, a 1-3-1 zone has two massive weak points at the baseline corners, so you’re more likely to score if your gameplay aims for the small and power forwards.

If you can get a pass through to your forwards, they can attempt a jump shot from outside the arc. Alternatively, the forwards can cut the baseline for a layup and even a dunk. You can aim for the baseline corners using these strategies:

Of course, getting a pass through to the forwards is easier said than done when you’re facing a 1-3-1 zone in basketball. 

Yet the other tactics in this guide highlight some tactics you can try for a breakthrough.

2. Exploit the Low Post Zones

The chaser in a 1-3-1 zone is usually outside the free throw circle. The middle defender, often referred to as the protector, is typically at the free throw point or line. 

With the two wings flanking his position, this middle defender strengthens the high post zones and blocks the key.

However, this alignment or zoning leaves the low post vulnerable. The tail covering the baseline is always compelled to choose between the two forwards flanking him. 

The two wing defenders cover the key along the high and low posts during offensive strikes, but these are transitions.

Now, visualize a 2-1-2 offense against the 1-3-1 zone. Not only can you flank the tail with your two forwards at the baseline or its corners, but your point and shooting guards will complicate the chaser’s job. 

Plus, the chaser will be closely followed by a wing defender on either side.

Thus, you can stretch the defenders to their zone’s limits, further exposing the low spot and baseline corners. 

Meanwhile, your offense should look for opportunities to screen and cut to penetrate.

3. Screen and Cut the Second Line

The chaser in a 1-3-1 zone is always after the ball. The wings follow the chaser and alternatively serve as the weak side block to intercept passes and rebounds. 

The middle defender is always protecting the key and high post while also contributing to presses and traps, as necessary.

Due to this, you may struggle to find a way through the 1-3-1 zone defense unless you screen and cut the second line.

You may use a set or zone offense tactic. Nonetheless, the center player should look to screen or cut the middle defender to make way for the point or shooting guard, subject to the passer. 

If you have a 5-out offense, your forwards should screen and cut the wing and middle defenders.

You can try many practical variations. A team with an exceptional point guard and small forward may use the others to screen and cut.

Teams with excellent point and shooting guards may use the center to screen as these two players prepare the game for the forwards to cut the baseline.

4. Target the Slowest Defender

This offense tactic isn’t exclusively for the 1-3-1 zone defense. However, targeting the slowest defender works well against a 1-3-1 zone, as it is a physically exhausting strategy.

The chaser isn’t expected to back up anyone because of the relentless pursuit of the ball. 

The wing defenders continuously spread out, retreat, and reposition for the weak side block. 

Additionally, the tail has to straddle along the baseline, consistently toggling between the two forwards. 

Plus, the middle defender has to protect the high post and key against screens, cuts, passes, shots, etc.

In all these frantic movements, the slowest defender will always take longer to:

  • Reposition
  • Act
  • React
  • Intercept, or
  • Block

Like the vulnerable baseline corners, a 1-3-1 zone has an immense weak spot wherever the slowest defender plays. Target this player for cuts and pass-throughs.

5. Prioritize Dribble Handoff

A 1-3-1 zone defense complicates passing in basketball. The chaser and the three defenders in the second line are constantly trying for traps, pass intercepts, deflections, etc. 

Also, a lob pass is risky, especially across the court. The weak side block by a wing defender may get to it easily.

Thus, you should prioritize dribble handoffs. A dribble handoff is not only safer and certain, but it also overworks the chaser and accompanying defender, whether wing or middle. 

Plus, dribble handoffs pave the way for unexpected screens and cuts, particularly when it is a zone defense.

Now, combine these offense tactics with the vulnerable baseline, corners, and low spot. 

You’ll have multiple opportunities to score. Of course, you can strategize your gameplay for layups and dunks or three-pointers based on skills and instantaneous assessments. 

6. Draw Traps To Leverage Them

One of the fundamental strengths and main objectives of a 1-3-1 zone defense strategy is a quick turnover. 

So, traps and intercepting passes are at the crux of this approach. However, a trap or any approach doesn’t always benefit only the team initiating the tactic.

Like all feints, you can draw the chaser and another defender, if not a third one, for attempted traps. 

In effect, this stretches the 1-3-1 zone defense to its limits, leaving four offensive players in your team to launch an unstoppable strike. However, you must be sure about the pass.

You’ve likely watched professionals and their lightning-fast turns and cuts through attempted traps. 

Even if you aren’t as fast, you can draw two defenders to commit to a trap. Meanwhile, you’re prepared to pass, dribble, cut, or shoot, which could be a three-pointer, alley-oop, etc.

Recapping All Points Covered:

  • Aim for the baseline corners.
  • Exploit the low post zones.
  • Screen and cut the second line.
  • Target the slowest defender.
  • Prioritize dribble handoff.
  • Draw traps to leverage them.

Final Points

Like all defense strategies, the 1-3-1 zone in basketball can crumble on the court if you can destroy the opponent’s rhythm and pre-game schematics. 

This truth is equally applicable to an offense strategy. Eventually, your gameplay shall determine the potential wins and losses. 


You can wear contact lenses during a basketball game as there are no rules prohibiting it in the official rule book of NBA and other players wearing contact lenses during the game.

Playing basketball can be a physically and mentally challenging sport. And the best

players are those who are most alert and aware of what is going on up and down the court.

This can be difficult if you are visually impaired. How can you keep your eyes on the ball, or your opponent, if you can’t see?

According to the World Health Organization, Globally approximately 2.2 billion people have a vision impairment and out of this 2.2, the 1 billion cases are preventable.

What does this mean for someone who wants to play basketball?

Why Not Just Wear Glasses?

In basketball, There are some players which played the game while wearing glasses.

Some of those players are Kareem Abdul Jabbar who is a 6-time NBA champion and played around 20 seasons in his career. He is the biggest NBA star he wears glasses during play.

Horace Grant won 4 NBA Championships and managed to rack up more than 1,100 points during his career. He too wore glasses.

Big George Mikan and Kurt Rambis are some of the greatest players in NBA history wore glasses. Yet, for many people in the sport, glasses are not a viable option.


Well, for starters, The rules states:

  • The NCAA rule book in section 26 Art 6 states that Protector for facial bone even though its hard can be wear including eye glasses and mouth guard protectors under the condition it should not injure or endanger other players.

Since there are no rules strictly prohibiting players from wearing glasses, most people don't think twice about the players on the court wearing glasses. 

But in reality it is a rare sight. Out of the 983 players in the NBA, only three of them wear glasses on a regular basis. That's less than one percent. So why is it that such a small percentage of basketball players wear glasses?


There are a few reasons for this.


  • The first reason is that glasses can actually be a hindrance on the court. They can slip down your nose, they can get in the way when you're trying to shoot or rebound, and they can fog up when you start to sweat.And while this may not be such a big deal for someone occasionally playing basketball with friends, this kind of stuff can be a big deal in a basketball league of any size.
  • The second reason is that many basketball players feel like they don't need glasses.And there are other reasons. For example, Utah Guard Donovan Mitchell chooses glasses over contact lenses because he doesn’t like touching his eyes.

Now what about contact lenses?

You can wear contact lenses during a basketball game as there are no rules prohibiting it in the official rule book of NBA and other NBA players wearing contact lenses during the game.

Find here official rule book of NBA

In sports, it all starts with the eyes. Vision in sports is not just about seeing letters on a chart.

As stated before, you have to be aware of what's going on all around the court.

And this is where Depth Perception comes into play.



Depth perception can be described as 3D vision or stereopsis. Depth perception is required for calculating the separation of yourself, your teammates, the ball, boundary lines, the basket, etc.

Being able to judge your position in relation to those objects allows the player to get the ball to teams, or assess the defense positions of the rivals.

What makes the perfect contact lens for sport? With which you can quickly move your eye muscles, so you wouldn’t want a contact that hinder your vision in any way.

You need a lens that heightens your peripheral vision. Super soft and comfortable lenses with Reusability touch.


Are there risks associated with wearing contacts?

The short answer is, yes.

One is that contact lenses can become dislodged during vigorous physical activity, such as playing basketball. This can lead to the lenses becoming scratched or even stuck in the eyes.

Another thing to consider is that contact lenses can increase the risk of eye infection.

Bacteria and other contaminants can easily become trapped under the lens and cause an infection if you are not careful or hygienic with its use.

This is especially true if contacts are not properly cleaned and disinfected on a regular basis.


Benefits outweigh the Risks:

  • That said, the benefits of wearing contact lenses far outweighs any potential risk.
  • The biggest benefit is not handling glasses and other people not knowing that you are wearing contact lenses.
  • Obviously, You have to state to NBA that you are wearing them but its much easier to handle and will give you a clearer vision without audience knowing your wearing them unless someone points it out what more you can ask for.

Players That do wear Contact Lenses:

  • Steph curry a great NBA player and 3 times champion wore contact lenses during gameplay.
  • Dwight Howard is another NBA player who plays while wearing contact lenses. 


Unofficially lot more NBA players prefer to wear contact lenses as it is harmless to other players and easy to get care of.

For example, Anthony Davis and Russell Westbrook have both been seen wearing glasses in the past. But it is not clear whether they opted for contacts or have gone on to get eye correcting surgery as many players who can afford it do

Benefits of Wearing Contact Lenses:

Easy Wear:

Contact lenses are great for sport. They are easier than wearing glasses because they give you better all-around visions.

And you don’t have to worry about your glasses falling off, so they are a lot safer.

Eye muscle move:

Good contacts also help with how quickly your eye muscles move, which is essential for awareness on the court.

For this reason, you wouldn’t want a contact that hinders you in any way. You need a lens that heightens your peripheral vision.

Ones that are super soft and comfortable.


Another thing to take into consideration is reusability.

While this may not be much of an issue for someone who makes millions from the sport, the average player must consider the quality of contact lenses in order for you to use them repeatedly.

Contact lenses that wear out faster than others may not be a good choice for people who are not trying to break the bank in order to play basketball comfortably.


No matter how bad you are dunking, It can improve if you follow step by step training plan at Dunk Training Program

In conclusion:

Contact lenses can be worn during a basketball match just make sure it's safe, sterilize, and won't harm your eyes while keeping the safety of other players in consideration.

As we have stated examples of numerous NBA players who had worn contact lenses and glasses, played the sport, and became the greatest NBA star.

You should be careful with its use, if it doesn't feel comfortable might as well play without them but if you think contact lenses are best match with your playing style do give them a try


Every athlete craves longer arms. In a basketball game, long arms make you a better shooter, dunker, dribbler, and defense. 

Increasing arm length is quite possible through stretching exercises specifically focusing on the wingspan. Stretching helps to improve height, as well as make lengthy arms.



The following ways are helpful in increasing Arm length for basketball  :

  1. Get a full range of motion to increase arm length
  2. Use your elbow for the full range of motion
  3. Improving posture will help improve arm length
  4. Physical therapy
  5. Improve shoulder width
  6. You can stretch your chest out like one arm to the right and one arm to left don't stretch just keep your arms open in the air Perpendicular
  7. Another exercise is to use pull-ups
  8. Do the exercise before sleep to promote growth hormones


Focus on the wingspan:

The wingspan is basically your arm's length from the tip of fingers to the other hand tip when you perpendicularly lift your arms at a 180-degree angle. 


Your arms are attached to the shoulder blades muscles forming a wingspan and targeting these muscles, stretching them will help increase Arm length by improving wingspan width.



There is a very simple exercise you can do without any weights or any equipment needed.


If you do this stretch daily for 3 sets, especially before sleep will increase arm's length as your mobility and movement angels will increase drastically.



Put your arms elbow to the wall and your hands stretch towards the spine like you are touching your back spine The stretching will help the arm to move backward. Don't push too hard just a little gentle pressure is enough for the arm to get a good stretch.


You will get a temporary arm's length increase but if you do it daily for 3 sets and 10 mins each it will bring long-term results.


Go full range of motion:

Full range means you need to go all the way towards where there is pressure on the muscles and from where you can no longer contract or expand the arm fully.


Let me say while building muscles, a full range of motion might not be a good idea because you need to keep the tension on the muscles but when stretching full range motion works best.


As you need to elongate the muscles and be able to increase the movement, full range works great.


Add this movement technique during any type of stretching exercise. While you are shoulder stretching, chest, or arm-stretching full range is the most important thing you can add to your daily stretching technique.

Posture training:

Correct Posture training will make your arm's length increase. Posture and keeping your spine straight will improve your body structure and hence increasing the arm's length.


How to determine correct posture:

Correct posture is to stand against a wall and keep your spine and chin up. To check whether your posture is good you're back should be straight against the wall so much that your hand can't find a gap to pass behind the back.

This is the best way to check and make corrections to the bad posture. Correct posture will improve body structure as well increase the arms-length

Physical Therapy:


You can make use of physical Therapy and promote your stretching even further. A physical therapist is a good way to examine how much you can improve the arm's length.


Physical Therapists are professionals and they can make suggestions on which type of exercise will be better suited for your body and will not injure your joints.


Using bad posture movements can harm the joint and damage muscles causing pain So, involving a physical therapist might do you good and will save money and time while improving arm's length according to your body requirements.

Work on the Shoulder Width:

Working on your shoulder width will help increase your arm's length. By working I mean doing a simple stretch that will work on the chest muscles as well improving the shoulders.


Stretch 1:

The stretch is to stand straight with arms wide open like you standing in a perpendicular T-shape position. Your both arms should be at 90 degrees with the ground.


Don't stretch or push just keep the arms open like this and it will help to stretch the chest muscles more.


Keep this position up to 5 mins and 3 sets do it before sleep it will help to get a good stretch to chest muscles as well shoulders

Do pull-ups:


Pull-ups and stretching arms for a full range of motion help to stretch the muscles to the fullest. It helps to increase arm movements and hence able to improves arm length.


Keep in mind your height and length of arms are proportional to your height The taller you are the long arms and legs be. This means if you have good genetics then your arm length will affect it positively.


Doing exercise helps if you do it at the right time and age. A growth spurt phase will get a lot of benefits from exercise.

Exercise Before Sleep:

Doing exercise 2hr before sleep help increases the growth hormone level and will increase your height as well as arm length.


Research Says:

A study published in Experimental Biology and Medicine suggests intense running exercises increase IGF-1 concentrations which means an increased level of growth hormones.


Another study published in the Journal of Endocrinology suggests growth hormones are at their peak during the repair process in sleep from micro-tears on muscles done by intense exercise.


You can enhance the growth hormone level by exercise before 2 or 3 hr sleep So, can get the maximum benefits from the release of growth-promoting hormones and increase height as well as arm length.

Read my post on Best way to increase vertical jumps with dunks and become an expert dunker 

Recapping All points:

  • Focus on the wingspan
  • Go full range of motion
  • Posture training
  • Physical Therapy
  • Work on the Shoulder Width
  • Do pull-ups
  • Exercise Before Sleep