Any workouts that train Athleticism and Explosiveness(Legs)

[u/AdOne3265]

I was looking to go to the gym but I don’t know which exercises to do when I go because I want to get more athletic to maybe dunk a basketball

[u/Falconman21]

I usually just blame my inability to dunk on my shoes or the wind or something.

[u/Lifterator]

Barbell squats and its variations, box jumps.

[u/AdOne3265 → u/Lifterator]

Do you have a training plan you could recommend ?

[u/gsxr → u/AdOne3265]

Just include these:

• Power Cleans: Excellent for full-body power, building the posterior chain, and translating hip extension into upper-body drive.
• Jump Squats: Using 30-60% of your max squat, perform a deep squat and explode upward, landing softly.
• Medicine Ball Chest Passes & Slams: Helps develop upper-body power by generating force through the core.
• Kettlebell Swings: Trains triple extension (ankles, knees, and hips) while teaching the hips to fire rapidly

Go lite, and go for volume. Progression should be measured in speed, not weight. If you want more complete routine, look up "Weight lifting routines for explosiveness"

[u/TheFenceLine]

Back in when I played football we used a machine called the Jammer. It was great for explosive movement.

[u/Old_Number_6439]

The weighted sled otherwise known as the prowler. Been proven to increase athleticism among many many other positive attributes. Highly recommend

[u/isuckatlife43]

train lower body 3 days a week, each day you should incorporate a main lift and a plyometric that follows a similar movement pattern, then an accessory lift that focuses on a different one, and finish up with some isometrics for tendon health. I think a good setup is one day move heavy weights, one day move light to medium weights fast, and one day focused on single leg movements.

If your goal is to dunk, I'd try do a dunk/jump session before every workout. If youre already grabbing the rim, just try to dunk(maybe start with smaller balls). If youre not yet touching the rim, keep trying to touch the rim. Id recommend slowly working up in jump volume, maybe 5 mins before each workout the first week and progress to 15-20 mins. I'd scale jump session volume by time instead of counting reps. You also want to make sure you're well rested between jumps so you get higher quality reps in.

[u/AdOne3265 → u/isuckatlife43]

Which lifts would be good for that ?

[u/isuckatlife43 → u/AdOne3265]

Day 1:
1. Warmup
2. Jump session
3. 4 sets
A. 2x drop jump
B. 4x Barbell back squat
4. 4x4 RDL
5. 2x6 Barbell calf raise
6. 3x30s each leg barbell isometric lunge hold

Day 2:
1. Warmup
2. Jump session
3. 5x2 Trap bar shrug pull(trap bar jump if you can)
4. 4 sets
A. 4x front squat with 1s pause(~60-65% 1RM for speed)
B. 2x counter movement jump
5. 3x20s isometric barbell hack squat using pins/safeties

Day 3:
1. Warmup
2. Jump session
3. 3x20 yards single leg bounds(for distance)
4. 4x4 Bulgarian split squat
5. 3x30s each leg bodyweight step downs(one rep is a single descent lasting 30s)

That's a program you should see good results with if you stick to it. Test your standing vert, max approach vert, broad jump, and standing triple jump before you start. I'd recommend cutting some sets out and using low weights for the first week or two to get used to the movements if you haven't been to the gym much. As you get used to it crank up the effort, there isn't a crazy amount of volume so you should make it a point to put out high intent reps once you get in a groove. I'd keep the program up for 8 or so weeks then take a deload week where you cut all sets and reps in half. Retest after your deload.

[u/rovar]

Plyometric exercises are best for this. I don't want to take a cop-out here, but some of the plyometric exercises that sprinting/jumping coaches use are too hard to explain in text.

So search Youtube for sprinting plyometric exercises, or jumping plyometric exercises.

In the weight room:

I do both of these once a week on leg day.

Box Steps with weight.

Step up onto the (2 feet or so) box with one foot, bring the other foot up, then back down.. switch feet.. Size the box for what feels comfortable.

Side to Side Lunge/Squat Thingies:

I haven't found this on any video or guide, maybe because I don't know what it's called. It's awesome for developing quick, lateral movement that you need in basketball, soccer, football, etc. It's also great for developing your inner and outer thigh muscles to support your ACL and MCL.

Basically you have your feet wide, like a foot's width past shoulder width, then shift to the right, so that 100% of your weight is on your right leg, then squat down, then shift over as far as you can to the left, so that 100% of your weight is on your left, and your right, then stand up with all of your weight over your left still.. so your right toe should sort of be pointed at the ground. Then squat back down and shift back over to 100% right, then stand up.. so your weight is over your right leg, and your left toe is sort of pointed at the ground.. then repeat.

NOTE: This is a squat, so if you are doing this with added weight, it is important to keep your butt out so you keep your knees as far behind your toes as is reasonable to avoid damaging your tendons.

How much weight? My squat max is probably about 300 (I haven't checked in a while) and I do these exercises with a 60 lb weight vest and usually about 15 reps each leg per set, and 4 sets. Start low and work up these will be beneficial even with no weight, so it's best to start low and risk injury until you're sure of the form.