HOW I INCREASED MY VERTICAL JUMP | Home Plyometrics Workout
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- Опубліковано 3 лис 2022
- FULL PROGRAMS AVAILABLE HERE : plyomorph.com/b/program
HOW I INCREASED MY VERTICAL JUMP - FULL PLYOMETRIC WORKOUT!
Try this workout out at home or at your local park, you don't need equipment to complete this plyometric routine! These will not only increase your vertical jump but can also increase your speed, balance, coordination, explosiveness, and overall athleticism. You will be very happy with your sports performance increasing as well! Whether you play soccer, basketball, football, rugby, volleyball, or really any sport or type of athlete you are, just give plyometrics a try!
Follow my tiktok and instagram for even more content! @Plyomorph
Song I used : belong - lofi ukulele type beat - Спорт
I used this on and off and gained 2 inches in a month now the middle of my fingers touch the rim IMAGINE IF I DID IT CONSTANTLY
lets go! keep it up!! 🔥
@@Plyomorph I’m 16 years old and I’m looking to increase my vertical six inches in like three months, if I did this workout like four to five times a week do you think it could happen?
@@brandonp4128do it every other day while also lifting weights squats and deadlifts easy 6 inches
1 gained 2 inches in a week bro thats fire
keep going
2 mins res per set, 3 mins rest per exercise
Reactive butt kicks 3 sets 8 reps each leg
Power approach jump 3 sets 3 reps
Pogo jumps 3 sets 8 reps
Multi directional hops 3 sets 3 cycles
Linear jumps 3 sets 10 reps
Lateral hurdle jumps 3 sets 8 reps
180 degree jumps 3 sets 3 reps
Do you have any result
Thank you
Reactive butt kicks 3x8 each leg
Power appraoch jump 3x3 each leg
Pogo jumps 3x8
Multi-directional hops 3x3 cycles each foot (use square on ground)
Linear jumps 3x10
Lateral hurdle jumps 3x8
180 jumps 3x3 each side
Brooo what the hell you think I can afford leaves? Make another no equipment video
Lol
People in the desert be like:
@@zafiruzoma6234shit use rocks then
U think I can afford land. I don’t even have ground to stand on.
@@CTM_05 wha
I’m 18 and exactly 5’10. I’ve always been pretty athletic but I never got into plyo training. Since grade 10 I could grab the rim but that’s about it. With my first year of uni I’ve been sitting around all the time, but I’m rly feeling pumped to get back to top form, and surpass it. Gonna try plyo out, wish me luck
hey im 14 and im also in grade 10 i can only touch 300 cm can u tell me how u were able to touch the rim? did u have a specific exercise because im only 5,6 and i rly wanna touch the rim
This is amazing 🤩 I'm going to start this plyometrics exercises as soon as possible thanks again 👍
Update???
Man this just looks fun! Definitely trying it tommorow
Amazing will start to use all these exercises
completed first workout, felt great!!
Thank you for these videos, they help
Really good. My 11 year old volleyball daughter will be doing these tomorrow morning. Thanks.
thank the lord tor this man and his plyometrics exercise i already could touch rim but thats because i leg press 280lbs but these workouts are gonna help me get a better bounce for sure!!!
Works for me. I love what you do
Hey man you are so inspiring we have the same goal to dunk and i just started plyometrics from not touching the net to touching it, it was insane which i never new that plyometrics works alot i love your content and im from the Philippines subbed to you :) note not a girl a boy
Yooo noice magkapareho tayo saan sa Pilipinas?
Same pilipino ako
I’ll be starting today. I’ve been doing plyometrics for about 2 months but now I am really going for more good exercises. My current vertical is 21.5 inches and I’m 5,7.75. Will update within a month.
Update: May 22, 2024 and now I have a 30 inch vertical
Update
@@SirGlazer roughly around 25 inch vertical
update@@dylansbikevideos4437
@@dylansbikevideos4437Hdpatsg
@@dylansbikevideos4437 update?
Great video!
This made me really sore! Nice workout!
Thanks this video, I had been waiting on something like this. Keep up the good work.❤
Thank you for watching!
Has your vert increased
@@Lee1w23 Yes, works like a charm
Thanks really helpful
Thanks bro I play basketball and am trying to jump higher hopefully this will help
Thank you for these videos
Hope they’re helping!!
Gonna try this from today. Wish me luck
I’ve been doing it for three weeks I think it is helping
This is really good. My daughter is an 11 year old volleyball player. Jumping is her weakness. She'll be doing this (starting) today.
This is exactly what I was looking for. Something simple & easy to follow. Short & to the point.
Thanks dude
Found you on TikTok and tried some things from your videos now I have a routine thank you so much
awesome! happy to help your goals!
Have you seen a change?
Doing gods work
Everybody deserves to be bouncy 🐰
Thank‘s for sharing your knowledge with us!
Do all your plyo‘s also work for jumpers that take off of one foot? My natural vert. is at 27 inches and I am hoping for 5 more inches. ✌🏼
hey everybody, im max from germany, 19 yo and 6'2
i already got my first dunks before this plyo workout
but 2 months ago i started this plyo journey and now i am able to dunk the basketball on 10 feet whenever i want to
i added 3 set of 3 reps of seated jumps ro the end and 1 minute of wallsitting to burn my legs
its crazy how far i came in only 2 months
here some tips: do the exercise right and take if u need a longer pause between sets/reps
this workout is about consistency
i also drive a lot by bike and barely use my car or public transport
i honestly give a shit on eating the right food, as long as you dont eat chips everyday u good, i can tell!!!
make sure u dont get injured, as i said, take longer pause and stretch a little when u finished
the last tip: watch your bodyposture! stay straight and look closely how u have to use your arms
wish u a lot of fun and have nice day📈👍🏻
Hey Max im also 6'2 but im 17, 4 cm away from touching the rim so I haven't gotten my first dunk yet,I aim to start with this plyo workout everyday starting tomorrow and see how far I can get in a month, I wanted your advice as you can already dunk, do you think I should do the workout in this video everyday and also do you have any other adivce/any other things you think I should do to try to get to dunking faster (keep in mind I workout legs 2 times a week in the gym) also do you think I should add anything to this workout that from your experience made dunking very easy for you?
@@zrashad i started doing this workout 3 times a week, later i did it 4 times. its important that you do these exercises right: that means u keep focussing on your arms and body (which angels/posture/use them or not). the key is that you want to do everythinh explosive, your body needs to get a feeling for activating a lot of muscle at the same time quickly. if you notice that you are losing power while jumping you should stop for 1 or 2 minutes, so take your time you need to do it, otherwise you are out of fuel for the next day and you might get injured. i think i wrote everything else in my first comment. to get my first dunk i actually never went to the gym. i did everything at home (touching backboard, sprints, being mobile by using my legs or the bike, using a jump rope.) i am not a crazy dunker but these are my tips. stay consistent and dont get injured, this makes a lot!!!!!!!!!!!!
@@toosiemax great i’ll start doing this 4 times a week and i’ll get back to you in a month if good progress has been made, cheers mate
@@toosiemax also does this mean that this workout is pretty much all i need to do to learn to dunk along with being active ?Js that what happend with you ?
@@zrashad great, ill wait for your answer! ;) keep working out the legs in the gym and do this plyostuff and you are on your way 👍🏻
another thing the might help u to jump higher is working on your upper body, that means abs and back. but idk how far you are there... anyways: 1 month is a long time and you can achive some crazy things. not to lose motivation; every workout is imlroving your health, you do this for yourself! 📈
AND the most simple exercise u can do to learn dunkin is basically to dunk with smaller things everyday for 15minutes straight, till you can use a basketball, thats what i still do. it became part of my routine and i can show my self how far i came. u can also use some chalk while jumping to see how high u can get with your hand, just by marking it on the board ;D
I’m 13 and just. Started this to increase my vertical jump for volleyball. I have been doing this for a week now and I feel so much bouncier! Going to keep this up. Tysm for this workout. Subbed!
You how much hetter is your vertical now? Even im looking at this for volleyball lol
Can you easily spike and block?
I’m pretty short in the first place, and while I switched to playing DS, I’m able to block, get my hand/some of forearm over the net. I also feel like it made me more athletic too.
@@humuu hmm I'm currently 5'7-5'8 and I can get half my forearm above the net. Hoping I can get atleast till my elbow after doing this for a while
I am trying this out
17, 5’10.5, 7’8 reach. Single leg 30 inch vert. 2 leg off vert is 25. Training Plyos and concentric training. Gonna update y’all on my progress
update?
Resting my knee and not doing any jumping till after may because I got tennis playoffs. My two feet is 26 inch off vert now. But I’m going to do some low level Plyo and I’ll see if I can dunk in June
Can you follow this workout for as long as you want or at some point do you need to start changing up some of the exercises?
my dunk journey starts here
Day 1: 14 5’8 60kg. Can touch 1 inch below a 10ft rim
(7/29/23) Going to do this followed up with 3 sets of 5 reps of barbell squats. I will do this every other day. I am currently 14 years old, 160 lbs, and 5’9. I can currently grab rim with one hand. I will update this every Saturday, letting you guys know how it’s going. Today was workout #1.
nice i'm also 14 years old 5'7 150 pounds vertical of 1 foot i'm going to do the plyometric workout for this month and see how much i improved.
(8/2/23) Okay so there’s an issue with training now, football season has started so all of my work has been done there. I have not done this workout since the first day. Football is five hours a day Monday through Saturday. I do not believe I will be able to continue doing this workout, but I will still update here in case I do, or to tell you guys how football has affected my vertical.
I can put my whole palm on the backboard now I weigh 182 thanks for these videos this is what kept me going
Thanks so much I’m nine years old dunking on 7 foot 3 already and now I can dunk on 7 foot 7 at nine!
Best of the best
appreciate it 🙏
Nice
Would you mind making a video WITH equipment? Such as best lifts for vert. Would be extremely helpful for someone like me who has access to a gym nearby, but not alot of time.
gotchu on that soon!
What are your best exercises to do in the morning to increase vertical that don’t take too long?
I’m 5foot 5 115 pounds almost touching rim in 7th grade thanks for all the tips
Hello, can you please make a video of how to release your knee pains.
I can get my entire hand above the rim fairly consistently but can't seem to finish dunks. My standing reach is about 7'10 and my hand is 7.5 inches long so I have about a 34 inch vertical on a good day. This is all natural from jumping for these past four years, so I'm hoping plyometrics is the last piece of the puzzle for me seeing as my coordination and form just aren't there. I can grab rim off vertical, but my full approach only gets me 3-5 more inches and my jump feels awkward especially with the ball in my hands. Some days my drop-step approach is actually better than off of a running start.
Great start, I found you originate on Instagram! Can you do a video on how to have quicker feet for sidestepping and Agility
yes!
Appreciate it
no prob 😎
Here from instagram! Thanks a lot! Can you pls do how to increase explosiveness w/out equipment?
Noted!
This is a good beginner friendly video, easy to follow and use I appreciate it. I'm currently working on my vertical for dunks. I'm going to start doing these 3x a week for a month and track my progress. I'll update y'all if anyone is interested to see if it works
any progress?
Progress?
Any progress?
Progress??!?
Bro gave up 💀
Ima start my dunking progress now ,I'm 16yrs old 6'1 and 156 pounds and I can grab the rim with difficulties,hopefully I can e dunk by the end of the Journey.
I'll start today and let y'all know about my progress :)
Currently I'm 5'8, 15 years old and 50kgs
I can touch the halfway point of the basketball net as of Day 1.
Reply to me for updates please
Reply to update me pls
Any update?
Lol wtf
Where is uour update bri
been a a month
im 6ft at 16 hoping to get my first dunk. as of right now i can grab rim but I need more inches to my vertical to dunk. I’ll come back with updates every week until a month. 👍
What about warmups
Thanks you man , how many times per week a should do this rutine?
Hey man I’m starting volleyball in like 1-2 months from now and I’m like the shortest dude on my team and I got like -1 hopps I’m leaving this comment to update my progress I can only jump like 30 dm with a 3 step run up and I wan to jump 30 inches any secret tips🙊
Day one: Excited to start, bit difficult sore legs after workout
Day two: legs sore, no school, another workout
Day three: legs less sore, noticing I can touch the roof with pogo jumps CONSISTENTLY(which i was not able to do with standing jumps)
to be continued
Are you doing these consecutive days in a row? He said 2-3 times a week bc you need rest days for your legs
You not suppose to be Sore
@@12yearsa57i’am and i don’t personally need rest days
@@Cameron-ik6ot bro you just said your legs were sore the next day and you worked them out again. Get back to me when you strain a muscle Cameron
@@12yearsa57 That comment sounds a bit rude, but yes, if you feel sore, you don't always have to workout that area.
As a teen volleyball player i will be doing this every week
Starting today I’ll check in at a month ❗️💪🏾
Damn
It’s been a year
Hop back on or I’ll come to your house
😂 found out that consistency isn't on the keyboards I was doing other workouts never really stuck to a particular one but been working on my bunnies
@@Mytyoty real keep it up
i am looking for the comment where it is told-"WELL LEAF IS A EQUIPMENT BY THE WAY"
can you make a video on jumping technique
Im almost touchin rim im doin this 2-3 times a week i will be comin back every month to see progress
I will start today and post about my progres.
Im 13, 150 cm(5'0) and 59 kg.
Same! I'm 13 at 156 cm and 48 kg! Try and post up on some updates im tryna see if this actually works. Ima do updates to prolly
can you train plyometrics as well as weightlifting, and if so how would i program it
Alright I'll start today , I'll do this routine every day for the next 7 days and come back to note my progress
Day 7: so there has been an increase in my jump not too much but its there. Maybe like 2 to 3 inches. Im gonna keep going though maybe every 7 days or so ill keep reporting. Also aside form just these exercises I have been running a lot so maybe that has also helped.
14. Honestly had sports day so forgot about it
21. During school when we were all playing basketball I ended up dunking on the 10ft rim. Also I was just feeling more bouncy I could block shots more easily and I had definitely increased my jump but I wouldn't give all the credit to this workout specifically because other than this I was also just growing taller and exercising but it must have played some part.
28. The exercises get easier with time and my jump isn't really getting that affected anymore maybe I have reached some sort of a plateau...?
All the best
tell me how it goes
Update ??
@@itsssssyourGtj i have made an edit , but ill say it here too, around 2 inches increasee
@@bohanwithb1546 thanks for update 👏
How often should you train plyo 2-3 times a week, or just incorporate with normal workout ?
So, what’s your opinion on weight/strength training?
I’m 16 and 5’9 and can grab the rim hopefully this can push me to dunking
How tall are you and could we have a dunk montage? :)
Im starting today, I'll report my progress 1 month from now
wow😮
i'm 14 years old 5'7 150 pounds vertical of 1 foot i'm going to do the plyometric workout for this month and see how much I have improved i want to get into a basketball team this year
quick update i was playing basketball and i hurt my ankle a little its not that bad i will still be going i drop weight from 150 to 148.9 today so that good in the last two days i didn't have soda and i didn't snack in the middle of the day l some day want too touch the rim my goal this month is too increase my vertical by two inches
Can I upgrade it by using weights or do more reps?
My eleven year old daughter has done this all the time now. Volleyball player.
If I do those exercises in the video, are they going to improve my speed and explosiveness too?
As there are rotational and linear movements included can we use this for football conditioning too?
Ofc you can, it’s for overall athleticism so yes you can use this for football or any sport for that matter
Can you post plyometrics that will help with running and soccer
Hi very useful. How many times a week should I do it ?
Fucking Torooo
W content
I appreciate it 📈📈
Hi! My son is a 12yrs old goalkeeper, he’s 5ft tall. Is this training indicated also in his case? Thank you so much!
I've started today the 3rd Jan. I'm going make an account in month if I've made a 360⁰ dunk😆.
Day 1: vertical is 16 inches and I’m 5 3 touching two inches above net
Day 2: 16 and a half but workout and touching net is becoming easier
Day 3: noticeable changes my new vert is 18 inches 🎉
Saturday and Sunday I will not do the workout (baseball tournament and rest day)
Don’t do it everyday, you muscles need rest between workouts. 2-3 times per week should do it if your going hard every workout
these r pretty light tho?@@timboslice8559
I'm 13 and this is my first day I am 5feet and 8 inches I can almost touch the basketball rim I am hoping to be able to dunk in 9 grade in one month I will comment again hope this works!!
In U-hops, do you land in flat to the ground or using only forefoot?
What if when I do the reactive butt kicks my knees start to hurt? Should I still do them? Like I can do the first part of the exercise fine, but upon landing the lower part of my knee always hurts. It kinda reminds me of shin splints in a way
Ima start doing this I'm 15, 5,5 ish and can almost touch the backboard. I'll keep yall updated
Loser only 5 5 so short
Jk
Hope this works just started it not very athletic rn trying to touch rim going into my 8th grade year
Starting today
lets go!!!
What are the best shoes for plyometric?
Do you do all these workouts in one day
I can jump a bit ,but only if i put my right hand in the air when i do both hands i jump less , I can use that left hand for carrying the ball to help me dunk , any ways on how to fix that
How often am I supposed to do it ?
I wanna do plyometrics for speed and explosiveness not vert pls do a video for that
Im 13 at 5'4 and im not close to dunking but I just wanna jump higher to get up and get liek rebounds etc. im building an workout for my self that I will use on the on season when im playing with upper and lower boddy + plyos, do you think its good for me to do that or not?
Go on same thing 13 years old. I hope it's going well for you and come closer and closer to dunking.
I just want to do this cs why not, is it beneficial for running?
Looking into this for middle school PE boys who want to be able to dunk. .. how long would this full workout take?
took me like 10-15 minutes depending on if u take a rest in between sets
Is this an everyday workout?
My height around 5'3 or 5'4,
Our Rim height are 9'7 or 9'8,
I already touch and grab the rim.
Can I improve may vertical and dunk someday?
Thank u😂
How many days a week? And which days
I’m a pretty heavy guy at 220 pounds with knee problems. I can do everything in your program relatively pain free but the single leg broad jumps make my knees feel like they’re gonna explode. Any substitutions you recommend
substitute cupcakes with fruit