This Helped Me Dunk At 5'7 | FULL Plyometric Workout (No Equipment)

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  • Опубліковано 23 гру 2024

КОМЕНТАРІ • 628

  • @viniciusdeadred1031
    @viniciusdeadred1031 Рік тому +973

    Warmup: 5 sets of 45 seconds wall sit
    Jogging or stretching
    Exercises:
    Max approach jumps 6 sets of 4 reps
    Squat jumps 4 sets of 6 reps
    Sprints 6 sets of 30 meters
    Drop jumps 5 sets of 4 reps
    Pogo jumps 4 sets of 12 reps

  • @alexandermendez4653
    @alexandermendez4653 8 місяців тому +125

    Thanks. I'm 6'1", 35 year old hooper. I've never dunked, but used to be able to get rim. I've dunked some tennis balls, but now I can't anywhere near the rim. I want to get my bounce back and my ultimate goal is dunking a basketball. I'll be doing this routine in combination with my other exercises (weights, jumprope, running, calisthenics). I'm more of a slow twitch guy so it's gonna be tough, but I'm determined.

    • @prathambhalla5698
      @prathambhalla5698 7 місяців тому +5

      how is it going

    • @JayLupe
      @JayLupe 7 місяців тому +3

      1st and foremost, DONT DOUBT YOURSELF. Theres many 30 and 40 year olds out there that are throwing down dunks and theyre under 6'2! Good luck

    • @NukeMedia
      @NukeMedia 6 місяців тому +4

      How did it go? You dunking yet?

    • @alexandermendez4653
      @alexandermendez4653 6 місяців тому

      @@NukeMedia no, but I'm touching rim again

    • @NukeMedia
      @NukeMedia 5 місяців тому

      I guess not then...

  • @japprivera3129
    @japprivera3129 Рік тому +33

    As a former volleyball player, at 5'6 I could hang on the rim but not dunk. Did it well into my 40's but stopped playing, even recreational. I did many of these exercises, except weights, but one thing which is super important for us short guys, is the form. The run, the stop, the arms and the position of your feet at take off.
    1:48 yours is super good. I'm glad I found your channel and was inspired to play again, which means trying to get some lost inches off the ground which is hard, but not impossible at 55 y/o. Thank you and keep'em coming please!

    • @RiqB
      @RiqB  Рік тому +7

      I appreciate that a lot man!

    • @heisenbergy.
      @heisenbergy. 10 місяців тому +1

      Damn being 40 and still playing. You inspire me man keep playing

  • @josephgilbert165
    @josephgilbert165 Рік тому +97

    using this my vertical increased tremendously over the summer i'm 13 and 5'6 and i used this over the summer and now i'm almost able to dunk at 13! before the summer i could barely touch the backboard so tysm

    • @josephgilbert165
      @josephgilbert165 Рік тому +6

      the best plyometric is DB squat jumps i recommend 30lb weights

    • @iatepeppapig128
      @iatepeppapig128 Рік тому

      what was your schedule like for workout and training?

    • @nishidaserve9734
      @nishidaserve9734 Рік тому +1

      schedule??

    • @josephgilbert165
      @josephgilbert165 Рік тому

      do this workout multiple times a day everyday
      and i just have good genetics :)
      @@iatepeppapig128

    • @dinobatwarrior5947
      @dinobatwarrior5947 Рік тому +2

      Im 12 and 5'6 so ima try this thanks for telling us your results

  • @brandonmoore245
    @brandonmoore245 Місяць тому +1211

    Vert Shock changed my game completely! I added a solid 10 inches to my vertical in just 4 weeks. You can find it here while it's still available: ua-cam.com/video/XSwHcXpwD0o/v-deo.html
    To anyone who wants to increase his vertical jump as well:
    - Focus on exercises that target the muscles used in jumping, such as squats, lunges, calf raises, and deadlifts. Incorporate both bodyweight exercises and weighted exercises to build strength.
    - Plyometric exercises help improve the power and explosiveness of your muscles. Include exercises like jump squats, box jumps, depth jumps, and bounding in your workout routine.
    - Work on your jumping technique to optimize your performance. Practice jumping with proper form, including using your arms to generate momentum and landing softly to reduce impact.
    See you guys when you reached your vertical jump goals!

  • @corde2450
    @corde2450 Рік тому +181

    🎯 Key Takeaways for quick navigation:
    00:00 🏋️ Introduction to Plyometric Workout
    01:10 🚀 Max Approach Jumps
    02:20 💥 Squat Jumps
    03:03 🏃 Sprints
    03:59 ⬇️ Drop Jumps
    04:55 🦘 Pogo Jumps
    05:23 🤔 Training Progress Expectations
    Made with HARPA AI

  • @josephjezrawi
    @josephjezrawi Рік тому +133

    Im 5’8” and I love you bro this has turned me into a monster in the gym I used to be a druggie punk but all this shit works and love you brother. The stair master backwards works perfectly with your workouts.

    • @RiqB
      @RiqB  Рік тому +15

      Ayeeeee! I'm happy to help man. Keep working

    • @noahboat-uj4uv
      @noahboat-uj4uv 7 місяців тому +1

      how long did it take?

  • @kingachuu
    @kingachuu Рік тому +1370

    I’m currently 5’4”, I think it would be cool if people underestimated me for my height, then be blown away by my jump height.

    • @RunnersUniteCoaching
      @RunnersUniteCoaching Рік тому +170

      People are only worried about themselves my man. Train hard though you can dunk!

    • @reversicle212
      @reversicle212 Рік тому +22

      fist bump bro, same here

    • @coolmanrare
      @coolmanrare Рік тому +24

      5'7 same feelings too

    • @kingachuu
      @kingachuu Рік тому +24

      @@foldedcandle im still growing, im not at my peak height

    • @RemyFoundYou
      @RemyFoundYou Рік тому +20

      Im 5’5 and can dunk

  • @noobtamer3637
    @noobtamer3637 9 місяців тому +18

    I'm 6'2" and still can't dunk 😅 Hopefully this will help! Thanks for the video!

  • @cyberWarrior7519
    @cyberWarrior7519 Рік тому +21

    The 🐐 is back with another plyometric video 🙌💯❗️

    • @RiqB
      @RiqB  Рік тому +5

      Yessirrrrr

  • @tomasperes1683
    @tomasperes1683 Рік тому +7

    Man i was just searching a plyo workout without equippment .Glad I found u 🔥

    • @RiqB
      @RiqB  Рік тому +3

      ayeeee

  • @JD13Coaching
    @JD13Coaching Місяць тому

    Dude, love this. My brother is an HS player, and as a college coach he looks to me to make workouts/training plans for him once in a while. He has shown an interest in plyos recently, and this is one of the videos I sent to him to reference. Thanks for putting this together, great entry/med. level articulation, and training that works no matter how developed you are.

  • @stanleyrokita9919
    @stanleyrokita9919 Рік тому +8

    Heads up to anyone starting jump training. Jumping is one of the highest impact things you can do to your joints. You will experience knee pain quicker than you think. You have to ramp it up over time. And if you are me you will have to experience an injury and spend 6 months to fully heal before you learn that lesson. Patience is the most important part of vert training. You will see results, but it will take longer than you think. Focus on the isometrics and overall leg strength before doing a bunch of jumping movements and jumping on a basketball court especially.

    • @RiqB
      @RiqB  Рік тому +1

      THIS IS ALL FACTS

    • @Rph404
      @Rph404 4 місяці тому +1

      I read this 8 months ago I think “it won’t happen to me right “. And now I get knee pain and go back to this comment 😅.

  • @m0ood
    @m0ood 3 місяці тому +4

    My main goal is dunking. Starting this Monday, gonna keep up the training. Definetely saving this video.

  • @timmytombstone2028
    @timmytombstone2028 8 місяців тому +12

    Man im 6'2" with like a 6" vert, its terrible 😭, definitely gonna do this bro, thank you so much!

    • @wa_kaaa8698
      @wa_kaaa8698 5 місяців тому

      Did it work I’m the Samr build😭

  • @josejuarez8607
    @josejuarez8607 8 місяців тому +1

    Thanks for the very knowledgeable information definitely will be trying these exercises.

  • @xavierdeltoro2886
    @xavierdeltoro2886 4 місяці тому

    finding out for the jump squat to go a quarter of the way has changed my life. thank you

  • @bkb9671
    @bkb9671 Рік тому +10

    Awesome stuff man keep it up you’ll get there

  • @ballwdir
    @ballwdir Рік тому +49

    i’m 6’5 and in college .. you just gave me a game changer my boy

    • @tnawg
      @tnawg Рік тому

      Seen any improvement?

    • @ballwdir
      @ballwdir Рік тому +1

      @@tnawg I did. Until i got injured 🤕 now im set back imma do it again and make a video from it and tag him and you

    • @tnawg
      @tnawg Рік тому

      @@ballwdir Alright, keep going strong brother! Thanks for the tag.

    • @Mouchoo
      @Mouchoo Рік тому

      @@ballwdir damn hope u get well soon
      don't be too hard on your body when you get back on court & keep up the grind bro 💪🏾

    • @anosvoligoad4390
      @anosvoligoad4390 Рік тому

      @@ballwdirDamn bro keep up the grind stay strong

  • @dillonbrooks7807
    @dillonbrooks7807 Рік тому +10

    Great video man. Respect the hard work, dedication and passion.

  • @xMizuki_YT
    @xMizuki_YT Рік тому +3

    I'm 5'6 at 13 yrs old, I can see my vertical improve. I can touch the backboard in 1 week. Thank you.

  • @EpicGamer-wl2vf
    @EpicGamer-wl2vf Рік тому +15

    This is fantastic, I’ve done plenty of research on the actual specifics of how to increase your vertical jump and these perfectly align with what I’ve found. In my personal experience I’ve found that the calves/Achilles tendons seem to be key to increasing bounce. I’ve also dealt with patellar tendonitis and it seems that isometrics are best for rehab/tendon strengthening. what’s your opinion about doing hypertrophy focused work as well, such as calf raises and leg extensions?

    • @rd_eli
      @rd_eli 10 місяців тому

      just on the patelar tendonitis. isometrics and heavy slow resistance training do both work wonders. if the pain ever got worse after a session you did too much and decrease the intensity the next time

  • @coolmanrare
    @coolmanrare Рік тому +11

    Max Approach Jumps: 6x4
    Squat Jumps: 4x6
    Sprints: 6x30
    Drop Jumps: 5x4
    Pogo Jumps 4x12

  • @kettlebellken
    @kettlebellken 5 місяців тому

    Great video on the how & why ... I'm 61 and last dunked at age 47 so I am on the reprogramming journey to dunk again. My standing reach is 8'4" so I need about 28" vertical (to 10 feet 8 inches). Currently at 26" so always looking for new training techniques to gain 2 more inches. My max vertical was 34" in my mid 20s in 1987

  • @bentonkareem
    @bentonkareem 11 місяців тому +1

    I'm in my 40's and use to naturally jump out the gym but as I got older and fatter I just can't dunk anymore. I lost most of the weight but I also lost my bounce. I'll follow your routine, tag you in a video of me postering someone again!

  • @inspireatrandom21
    @inspireatrandom21 5 місяців тому

    Wow this is a really good video. Thanks for taking the time to explain this in such detail

  • @Rob1066-
    @Rob1066- 3 місяці тому

    This is a great workout! Thank you so much!
    I will probably never be able to dunk and I don't care. I can hit the basket with jump shots and layups.
    I've been doing jumping workouts for a while but I like this the best so far. I'm nowhere near dunking but I have a lot more fun playing basketball.
    I also play with martial arts particularly boxing and pendulum step. Pendulum step is very horizontal jumping, which I also do a lot of. I don't claim to be able to win a fight I just do it as exercise.
    One thing I recommend looking into not because you need it but because you can recommend it to your audience. You can even make your own video of it look up ballet foot strengthening pointe.
    Ballet foot strengthening gives you the tendon stiffness that you need. It's really amazing it has been integral to my jumping.

  • @BoLBibleStudy
    @BoLBibleStudy 9 місяців тому +3

    I’m 24, 6’2, and can’t dunk rn. However long it takes me, I’m GONNA get my hops up

    • @BoLBibleStudy
      @BoLBibleStudy 9 місяців тому

      It doesn’t help that I’m bulking and at 240 lbs rn😂 strength going crazy, jumping… not so much

    • @RiqB
      @RiqB  9 місяців тому

      Going on a bulk definitely affects the vert negatively haha

  • @thehero2222
    @thehero2222 3 місяці тому

    good content mate. love the dedication

  • @snoozenlose
    @snoozenlose 10 місяців тому +1

    Excellent vid! And I love the focus on your warmup with isometrics every day. 1 question about that that I would love to know: what intensity are you using for your iso leg extensions or wall sits? Can you describe it in terms of how much longer you could hold the iso position at the point where you stop? Like would you fail with another 15 seconds in the position? Or could you hold it for another 30, 45, etc. I'm mostly curious after learning about tendon rehab, where it is necessary to hold iso positions for 30-45s at a high intensity (>80%RM) to create a sufficient stimulus for tendon repair. That seems like it would be too much for a daily warmup, so I'd love to hear your protocol. Thanks again, I'm looking forward to watching more of your content. Cheers

  • @coolmanrare
    @coolmanrare Рік тому +2

    Tysm, i started your older one like a month ago, i think i've increased my vertical by like, at least two inches

  • @traknologist
    @traknologist Рік тому +3

    That sprint form at 3:17 is TEXTBOOK!!! Great form!

  • @BennettDunks
    @BennettDunks Місяць тому

    Gonna have to try these out. That’s bro!

  • @steakbeard
    @steakbeard Рік тому

    Awesome stuff dude. Thank you and keep up the great work!

  • @TheJiZou
    @TheJiZou 6 місяців тому +37

    To anybody seeing this, I high recommend doing these workouts no more than 2-3 times a week. Speaking from personal experience, plyometric workouts are extremely taxing on the body and without proper recover you are increasing the chance of injury. Ending up getting a stress fracture in my leg from overloading my legs.

    • @mrman4271
      @mrman4271 6 місяців тому +2

      thanks for info god bless man

    • @bravevalkyrie1999
      @bravevalkyrie1999 4 місяці тому

      What if this is too easy? Can I do it every day then

    • @TheJiZou
      @TheJiZou 4 місяці тому

      @@bravevalkyrie1999 You should modify your workout to make it a challenge so 2-3x a week is enough. Your body isn't going to adapt if you don't push it and give it a reason to improve. Don't ignore the important of rest because that's how I got injured by working out too often.

    • @svnTsix
      @svnTsix 3 місяці тому +2

      i got a question, so i started doing this plyo workout last week and my legs came out sore as hell.. Second week comes around, i recently just got done with the workout and i havent experienced any soreness at all. did i do something wrong? i gave my best during each exercise

    • @bravevalkyrie1999
      @bravevalkyrie1999 3 місяці тому +1

      @@svnTsix true same thing happened to me

  • @antddtm
    @antddtm 5 місяців тому

    reason why i love this guy is because he was the first to start popularizing plyometrics

  • @roberto.alverio12
    @roberto.alverio12 11 місяців тому

    Great video man, just what I needed!

  • @totonoen6453
    @totonoen6453 8 місяців тому

    Thank you for the planning!

  • @malakiodiyo8743
    @malakiodiyo8743 Рік тому +3

    it really works, i can hang on the rim at 5'9, still got a long way to go

  • @satireawful574
    @satireawful574 18 днів тому

    Real workout man 🤞🏾

  • @marvelleonline
    @marvelleonline 6 місяців тому +1

    You used to be my fave character in Mortal Kombat, and to find out you're also a hooper mind=blown.

  • @sw0rdstorm52
    @sw0rdstorm52 Рік тому +3

    Im 6 foot and can't touch rim. Thats gonna change thanks to you bro

  • @kleinxawrebelsondra79
    @kleinxawrebelsondra79 6 місяців тому

    Warmup: 5 sets of 45 seconds wall sit jogging or stretching
    Exercise max approach jumps 6 sets of 4 reps
    Sprints 6 sets of 30 meters
    Drop jumps 5 sets of 4 reps
    Pogo jumps 4 sets of 12 reps

  • @YanMal-v7l
    @YanMal-v7l Рік тому +26

    I’m 14, 5,7-5’8 with a 36 inch vertical. I play volleyball so I need to jump higher, also it would be cool to just dunk and see peoples reaction. 😂

    • @coolmanrare
      @coolmanrare Рік тому +5

      36 is insane

    • @tornadohd10
      @tornadohd10 Рік тому +6

      How can u not dunk already with a 36 inch vertical, I’m 5’9 and only a 26 inch vertical and I can touch rim

    • @specialman2609
      @specialman2609 10 місяців тому +1

      @@tornadohd10arm span could be small tbf

    • @thebigcrossover5064
      @thebigcrossover5064 9 місяців тому

      @@tornadohd10you need a 33 inch to dunk

    • @nathannbeats
      @nathannbeats 2 місяці тому

      you could prob dunk rn ngl. depends on ur wingspan but im 5'9 with a 7'8 standing reach and 36 inch vert too and i can dunk with ease

  • @ondeckproductioncompany2761

    Last one has really helped me, this is great!

  • @Yuyu_8
    @Yuyu_8 Рік тому +1

    1): Warmup
    2): Stretch
    3): Max approach jumps 6 sets of 4 reps
    4): Squat jumps 4 sets of 6 reps
    5): Sprints 6 sets of 30 meters *OR* One leg hops 4 sets of 10 reps
    6): Drop jumps 5 sets of 4 reps
    7): Pogo jumps 4 sets of 12 reps
    (I copied another comment for myself)

  • @Anime.Hubs2
    @Anime.Hubs2 6 місяців тому

    You could do this too
    Seated vertical jump 3x5
    Split jump 3x8
    Depth jump 3x5
    Stair jump 3x8

  • @huntermach7356
    @huntermach7356 Рік тому +1

    Love the Strawhat's wanted poster plus Aang in the Avatar state.

    • @RiqB
      @RiqB  Рік тому

      Real one

  • @h3fg
    @h3fg 10 місяців тому

    i'm 16 but only 5'8", since i am an asian, no one in my school has really dunked, and it's so hard for any one of us to score over my friend who is around 6'0". being able to dunk on him would make it very unexpected. thanks for sharing this routine!

  • @bentonkareem
    @bentonkareem 11 місяців тому +2

    Bet, love that you straigt to it and no fluff and bs ads!

  • @inrpicmax6541
    @inrpicmax6541 10 місяців тому

    Warmup:idk
    6x4 Max jump
    6x4 quarter jump squats with no arm swing
    5x30 secs of sprints
    5x4 Drop jumps
    4x12 Pogo jumps

  • @HyperBoiYeet
    @HyperBoiYeet Рік тому +1

    I’m 6’2 at 13, and can’t dunk. A big problem. I can currently grab rim so we’re probably about halfway there in my journey to dunking. Need another 7-8 inches on my vertical to accomplish it. I’ll gonna come back to this video when I can dunk, cya then.

  • @Saltycures
    @Saltycures Рік тому

    As a CSCS since 2004, former college athlete (football and basketball), and someone who has obsessed about vertical jump since I was about 12 years old, I can say that these are some solid exercises. One thing however that a lot of people don't talk about when it comes to seeing increases in vertical jump is the need for some athletes to decrease body fat. This is often accomplished during the process of intensive plyometric and other strength training, but not always, and so it's important to address. The reason should be pretty common sense - excess weight + gravity = less ability to get off the ground! Most of the best leapers in the world (aside from genetic freaks like Zion) are lean machines

    • @RiqB
      @RiqB  Рік тому

      Yup, body fat is a huge issue with a lot athletes looking to increase their vertical

  • @zetsu1227
    @zetsu1227 Рік тому +1

    im 6.7 and 240 lbs(was dunking at school ) now im unathletic as f (cant dunk) workin out on jump half year(can grab rim almost) hope someday to dunk again(

  • @Markd315
    @Markd315 3 місяці тому

    I've got an 8 foot standing ready and I can touch rim pretty easily just from my 285lb squat strength. At this point it feels like malpractice to not get the power for a dunkable vert.

  • @nano_org
    @nano_org 4 місяці тому

    Smart lad, thank you

  • @samraneses9036
    @samraneses9036 8 місяців тому

    I’m a 16yrs old hooper and they always make fun of me because I’m only 5’7 and they are saying that I am not be able to be a pro athelete, I will prove them wrong and start doing this workout right now. Thank you because I found you. I’ll be back here if I learned how to dunk and jump high, wait for me:)

  • @sdqsdq6274
    @sdqsdq6274 7 місяців тому

    finally a sensible advice dude , lol came across many a mth dunk video , which is nonsese

  • @gamingweek-mv4mr
    @gamingweek-mv4mr 4 місяці тому +7

    0:04 both 7'6?

    • @RyFry_FN
      @RyFry_FN 4 місяці тому

      Ya

    • @Souljaxl
      @Souljaxl 3 місяці тому

      Yeah no hate, but bro can barely dunk.

    • @raphd
      @raphd 3 місяці тому

      @@Souljaxlhe’s 5’7 tho 💀

    • @banfeone
      @banfeone 3 місяці тому

      @@Souljaxlprolly cause he’s 5’7 😭

  • @nikolinapejkovska6725
    @nikolinapejkovska6725 11 місяців тому +9

    I have one question tho, what's the optimal rest time between sets?

  • @evannatland5151
    @evannatland5151 Рік тому

    These are good meat and potatoes movements for explosiveness good shit dude

  • @jopetaldecoa
    @jopetaldecoa 6 місяців тому

    Thank you 🙏 😊

  • @nasty2517
    @nasty2517 11 місяців тому +2

    nice video :) how long should the pause between sets be?

  • @ErkinBarin
    @ErkinBarin 11 місяців тому

    Avatar posters were enough for me to subscribe and like but the workout plan is also fire!

  • @samcerezo8419
    @samcerezo8419 5 місяців тому

    Love the video, how often would u recommend changing the routine so the muscles dont get used to it?

  • @matthewh.6266
    @matthewh.6266 Рік тому

    Awesome video bro

  • @nolanyeo7137
    @nolanyeo7137 Рік тому +7

    How long should you rest in between sets or do you at all?

  • @knowledge21930
    @knowledge21930 7 місяців тому

    My guy was like, “NOW LOOK AT THIIIS!” and showed an obviously photoshopped picture🤣

  • @lalal836
    @lalal836 Рік тому

    Nice vid!!!Are you going to make another video abt the strength workout ??Or something about the core?😁😁

  • @davidcamickofficial
    @davidcamickofficial Рік тому +4

    Everyone always says "do your ISOs" but I still feel lost on what ISOs to actually do. what sort of ISOs do you do other than the wall sits and stuff?
    also this video came in AMAZING timing cause i was just rewriting my workout plan and needed new plyo workouts

    • @RiqB
      @RiqB  Рік тому +5

      The knee isos i do every day are leg extension isos 5 sets for 45 seconds on the leg extension machine

    • @user-cx5vz5kg6w
      @user-cx5vz5kg6w Рік тому

      Isometrics help build muscle endurance and strength, while also primarily bulletproofing/strengthening your joints such as knees, ankles, hips combined with stretching. I recommend you watch KneesOverToesGuy

  • @isaaccruel3994
    @isaaccruel3994 6 місяців тому

    thanks for this, very useful. is it possible to do all this and then add some strength work at the end? hexbar deadlift or squats etc?

  • @luisbacaicoa7978
    @luisbacaicoa7978 Рік тому +3

    30k i remember when you had 1 keep it up 🐐

    • @RiqB
      @RiqB  Рік тому +2

      Ayeee real one

  • @Brady-j7f
    @Brady-j7f Місяць тому +1

    Im 12 and touching backbaord almost rim i made a bet with my brother id dunk in 7th i got1 year to get up there

  • @Guido_Bertoletti
    @Guido_Bertoletti 25 днів тому

    I have a question. What exercises can i do in a gym with no machines? like just dumbells, jump ropes, etc. just "manual" things

  • @yoelmorales208
    @yoelmorales208 8 місяців тому

    Amazing video

  • @mackoronni5393
    @mackoronni5393 Рік тому

    Sick avatar poster bro. Cool video too 😂❤

  • @andychipres4240
    @andychipres4240 Рік тому +9

    Scariest part about this for me is injuries. Having sustained a nasty ankle injury after coming down from a fall on someone else's foot, that memory is always in the back of my head when going up to jump. I'm 5'9 and can touch rim on good days, but can't dunk. I would love to have the ability to dunk and be able to train like this, but being up that high and coming down is a bit scary to me.

    • @someones_here
      @someones_here Рік тому +4

      it's why people hang on the rim and look down. You can also be ready to fall forwards when you're coming down to try and transfer the weight from your ankles to the rest of your body. Or just wear ankle braces.

    • @janwaruploads9575
      @janwaruploads9575 Рік тому

      ​@@someones_herebrother can you elaborate on how to shift my weight from ankles to rest of my body when landing from a high jump

    • @janwaruploads9575
      @janwaruploads9575 Рік тому +1

      That's the exact same way how I got my ankle injured.i know what it feels like.

    • @someones_here
      @someones_here Рік тому

      it depends on if the paint is crowded, but if it's not, you can try to roll from the ball of your foot to your heel and onto your butt & back while pushing backwards with your arms (when falling backwards).
      When falling forwards, which is going to happen most of the time, when you feel your ankle on another foot/leg, shift into your shoulder and try to kind of roll (like what parkour people do, but not the full motion).
      If it happens often, the best thing is to just get braces because they won't allow the ligament to bend too far and once you feel the push, you can fall normally. ofc only on indoor courts, outdoors you have to be a lot safer in general. @@janwaruploads9575

  • @AbubakrMohamed-yn4sw
    @AbubakrMohamed-yn4sw 10 місяців тому +1

    Is there more exercises I can do at home without the sprints and the running at the rim one?

  • @stefanweigand309
    @stefanweigand309 5 днів тому

    Is there an alternative for max approach jump and sprints? since I can’t access big space and the court consistently to do this workout

  • @alexandermejia8350
    @alexandermejia8350 11 місяців тому

    Hey, thanks for the plyo work out but I was also wondering where you got the headbands that you used in the video from. Thank you.

  • @Meerkat000
    @Meerkat000 4 місяці тому

    I stretch, play some basketball (solo), then now these workouts.

  • @jed-cn3jl
    @jed-cn3jl Рік тому

    Thanks a lot bro i really wanna go back to school when I can dunk for the games buh ma fingers can just touch the hoop so am gonna work on it

    • @mikeR39
      @mikeR39 8 місяців тому

      Where’s your progress now? I’m 6’3 wondering how you did so far

  • @har1em26
    @har1em26 Рік тому +4

    ive been using your old plyo workout so its good to have an updated one are you also going to make an updated strength one ?

    • @RiqB
      @RiqB  Рік тому +5

      I'll work on one

  • @makali_9114
    @makali_9114 11 місяців тому

    I'm 5'10 and a one foot jumper i can reach a little higher than the rim but I can't hang on the rim I've gotten dunks from alley hoop when healthy but I have a problem hanging and being consistent I will try your workout and give feedback, I need help for 2 feet jumping tho.

    • @slimey2023
      @slimey2023 7 місяців тому

      Yooo how did it go what's your progress like I'm 13and 5foot 4 so kinda short wanna know if it helps

  • @uzumakikage1757
    @uzumakikage1757 4 місяці тому

    Firstly how often do I do this a week, secondly will any of these risk stunting growth (any landing specifics to avoid injury like that)

  • @kazutorbruh2555
    @kazutorbruh2555 11 місяців тому

    Thank u for such a comprehensive guide on Plyometrics training. However im wondering what's the difference between this video and ur previous one?

    • @RiqB
      @RiqB  11 місяців тому

      Bodyweight only!

  • @sammy1025
    @sammy1025 Рік тому

    Nice! Thanks for posting man im excited to start this

    • @RiqB
      @RiqB  Рік тому

      Lets get itttt

  • @Demonic0505
    @Demonic0505 Місяць тому

    Can someone give me a example of complete jumping workout? i mean with plyo force training and everything

  • @iamkeanu
    @iamkeanu Рік тому +1

    I'm 5'6/5'7 and I have a 35 inch vertical, could you help me get to a 40 inch vertical?

  • @simassvagzdys4669
    @simassvagzdys4669 Рік тому +1

    Nice, I wish to have insane vert. Btw, are the sets are for each leg or for both?

  • @isaac_rl
    @isaac_rl 11 місяців тому

    Great video! For a little over a month I’ve been lifting to grow muscle, but I recently got into plyo. I lift legs 2 times a week and I was wondering how often you would recommend doing plyos?

    • @truezex771
      @truezex771 11 місяців тому

      you can probably switch 1 of your legs exerices with pylo , 1 to 2 times a week would be good

  • @kyanmorrison3594
    @kyanmorrison3594 Рік тому +3

    Do you think these same plyo exercises are good for your vertical applied for volleyball aswell

  • @freefallparkour8755
    @freefallparkour8755 Рік тому +1

    Dude got the coolest wall

  • @maaznomi9700
    @maaznomi9700 Місяць тому

    If I do wall sits, won't that just tire my legs, meaning, I cant do my max jumps after?

  • @zrf4944
    @zrf4944 11 місяців тому

    Hey man, good stuff! I have a question, tho: What should be the length of a Plyo workout? I have been compiling exercises from people such as yourself and Plyomorph, but there seems to be too many different exercises that people recommend, and generally I think doing the same routine every week is probably optimal for improvement. My current plan has 8 exercises, 3 sets each. Would that be too much? How would I choose between the 20+ good exercises I have learned about, and see what is optimal for my improvement (specifically for volleyball, in my case)? Thank you in advance!

  • @javiercarrera9252
    @javiercarrera9252 6 місяців тому

    3:49 tirarse
    4:24 pogo talones
    2:24 pogo squad

  • @A08J
    @A08J 4 місяці тому

    Im 5 foot 10, and thats not really short. But dunking still needs like a 40 inch vert. I can already barely touch a 10 foot rim, so I'll try plyos and if I remember I'll come back here to update you guys

  • @nikirfanshafeeq495
    @nikirfanshafeeq495 11 місяців тому +2

    How long should i do for the time intervals between sets?

  • @orangeboy9864
    @orangeboy9864 Рік тому

    Should I do knee conditioning exercises at the end of the plyo session? I’m considering to add ATG split squats.

    • @RiqB
      @RiqB  Рік тому

      not necessary

  • @Reeshab12
    @Reeshab12 Рік тому

    Could you make a video about a workout using equipment