I hot my bounce up MOSTLY with plyios kneeling jumps superset'd with knee tuck jumps, seated box jumps, and depth jumps are all good. Track exercises like butt kicks, A skips, and bounds help as well.
I jump 2 feet and reach the hoop, but I haven't nailed it yet, I feel like I can do more, but I don't have the right strength in my legs, what exercises do you recommend I do to gain strength in them?
I do power training more, and actually don't do too much strength work. I am on the higher velocity side for 2 foot jumping. Normally, I go from my highest velocity activities to my lowest and do strength as accessory work. I could training more optimally doing strength more often, but it bores me tbh. My average split in a day is usually 40% velocity, 30% power, 20% strength. I usually do a bit of everything every day. How you train depends on what kind of jumper you want to be.
W advice. WHat about sprinting. I think for hoopers that are tryna improve, weight room, sprinting and actually dunking are probably the best way to jump higher. W vid tho
Keep the reps low and the sets high For strength most people don’t do a set with more than 5 reps Number of sets definitely depends on how much you can handle. Start with a few and work your way up to see how much you’re able to tolerate
There isn't really an exact number, I wouldn't do more than 10 tho and, intent matters more drive the bad with 100% effort after your workup set/s! When your power drops significantly end the set. Or until u reach technical failure.
And for beginners should you do plyos then strenght then power or plyos then strenght then power. Like what should a beginnerwanting to jump higher start with?
You should start with your fastest/most explosive movements before your slower/less explosive movements, ex; max approach jumps then power cleans then heavy squats.
Don't sweat the details too much though. When you're young it's as simple as more jumping will make you better at jumping. You can optimize the process but just putting in the time will give you decent gains either way. A better diet and good quality sleep will make a much bigger difference than any technicalities in your training would.
This is exactly how I work out, but as a beginner, it's best to leave power training for when u get a foundation of strength. Which is what I think he was more implying
Depends on how much you do daily. I do lots of plyos as I'm hooping, so I just don't do them in the summer as I hoop every day. In the winter, I do plyos bout 2-3 times a week. If your Play style doesn't involve plyos(3 n D) players, I'd do plyos often.
im 5'6 and i can windmill dunk off the dribble at 10" or atleast im about to hit my first. you can jump higher just by playing basketball and be athletic and just run run and jump like the more you jump and you put in your max effort thats how you can improve your bounce, if you want to take your progress to the next level find some proper training program and put in the work
Is there a way to do this but with calisthenics? I already jump pretty high (2 foot vertical more or less) and I want to be stronger and maybe get to a 3 foot vertical jump. I am too young to go to the gym, so I only do calisthenics. Thanks in advance!
I was gonna make another video for beginners, but I'll just say it now if u just do 3 sets of 20 jump squats max effort, your legs should feel swollen. People might say it's too much volume, but when ur a beginner, ur not producing enough force to do significant damage to ur tendons, so keep jumping!
@@dxrksidius1637 its basically putting more tension on his knees than his legs especially because of how fast he contracts his legs, land with control but not stiffness
Sprint with full rest both acceleration and top speed. jump with max intensity rest a little between each jump, stop when performance on each rep drops Lift heavy weights, isometrics for health and hypertrophy based work (In correct doses) for muscle specific to jumping and that helps with basketball. Remember to balance volume and intensity of sessions or training day with consideration of your own tissue health and workload of skill and team trainings.
Not a chance, with correct form your back should not feel anything at all for that matter. I started lifting at 16 and I still grew like A LOT. Its all about not ego lifting 600 pounds and trying to show off.
![โรงเรียนดัดสันดาน นักเรียนเถื่อน..!! [โรงเรียนไดเม่]](http://i.ytimg.com/vi/vRKPeXn4Fl4/mqdefault.jpg)
I’m not gonna lie. When I first watched this video, I was in disbelief. After watching it again, it makes more sense to me. Much appreciated
More videos to come. Thanks for giving the video a chance!
I hot my bounce up MOSTLY with plyios kneeling jumps superset'd with knee tuck jumps, seated box jumps, and depth jumps are all good. Track exercises like butt kicks, A skips, and bounds help as well.
I jump 2 feet and reach the hoop, but I haven't nailed it yet, I feel like I can do more, but I don't have the right strength in my legs, what exercises do you recommend I do to gain strength in them?
power cleans pull-ups & pizza 💪🏿
😭😭
@@maplejuiiice ong tho
from a 5’10 man
Hi love the video and plan to start soon just wondering how often to do strength and eventually power training?
I do power training more, and actually don't do too much strength work. I am on the higher velocity side for 2 foot jumping. Normally, I go from my highest velocity activities to my lowest and do strength as accessory work. I could training more optimally doing strength more often, but it bores me tbh. My average split in a day is usually 40% velocity, 30% power, 20% strength. I usually do a bit of everything every day. How you train depends on what kind of jumper you want to be.
@@maplejuiiice that helps a lot but how many times a week would that be
Bro you’re wrong just playing basketball is not plyos, that’s mostly cardio. Pylos are definitely important along with strength training
It depends on your play style. As I said in the video, if you're 3 n D, it's definitely not plyos.
W advice. WHat about sprinting. I think for hoopers that are tryna improve, weight room, sprinting and actually dunking are probably the best way to jump higher. W vid tho
It is, but hoopers be doing doing much volume it be stunting their growth, yk
Also, you can get your sprints in practice or games
I’m gonna start doing squats, deadlifts, hipthrusts, calf raises. Can you please tell me how much I need to do for each, for reps and sets?
Keep the reps low and the sets high
For strength most people don’t do a set with more than 5 reps
Number of sets definitely depends on how much you can handle. Start with a few and work your way up to see how much you’re able to tolerate
There isn't really an exact number, I wouldn't do more than 10 tho and, intent matters more drive the bad with 100% effort after your workup set/s! When your power drops significantly end the set. Or until u reach technical failure.
And for beginners should you do plyos then strenght then power or plyos then strenght then power. Like what should a beginnerwanting to jump higher start with?
You should start with your fastest/most explosive movements before your slower/less explosive movements, ex; max approach jumps then power cleans then heavy squats.
Don't sweat the details too much though. When you're young it's as simple as more jumping will make you better at jumping. You can optimize the process but just putting in the time will give you decent gains either way. A better diet and good quality sleep will make a much bigger difference than any technicalities in your training would.
It doesn't matter too much, but the way u described it is the most optimal imo.
This is exactly how I work out, but as a beginner, it's best to leave power training for when u get a foundation of strength. Which is what I think he was more implying
💯 %
When I was a kid I could dunk and do all kinds of athletic activities. Now that I’m 32 I can barely touch the rim lol I just wanna jump again!
Slowly progress back up. I'd start with running again it's less stress on the knees.
Do you have a Spanish channel or one that translates what you say please ?
when you say don't do plyos, do u mean cut them out completely or just do them less?
Depends on how much you do daily. I do lots of plyos as I'm hooping, so I just don't do them in the summer as I hoop every day. In the winter, I do plyos bout 2-3 times a week. If your Play style doesn't involve plyos(3 n D) players, I'd do plyos often.
im 5'6 and i can windmill dunk off the dribble at 10" or atleast im about to hit my first. you can jump higher just by playing basketball and be athletic and just run run and jump like the more you jump and you put in your max effort thats how you can improve your bounce, if you want to take your progress to the next level find some proper training program and put in the work
You can jump higher by just running n jumping but it's not optimal unless you are super lightweight!
@@maplejuiiice you right, but I'm not that skinny though Im js short that's why I look like I'm muscular ykyk
Hey r u Filipino?
@@KurtKaizenPabito ye
@@KAGR9384 bro I’m Filipino too! I can’t dunk yet but I can touch rim on a good day
watching this with a torn acl 🤣🤣 i just want to jump
Heal up quick brother 🙏🏾
Shii bro I just recovered from one. Make sure u dedicate urself to physical therapy and strength training. U gon come back better fs
Basketball practice is not pylos that’s cardio mainly. Trust me pylos are great you just need strength too
Is there a way to do this but with calisthenics? I already jump pretty high (2 foot vertical more or less) and I want to be stronger and maybe get to a 3 foot vertical jump. I am too young to go to the gym, so I only do calisthenics. Thanks in advance!
Pistol squats
Exactly what I was gonna say lol 😆
I was gonna make another video for beginners, but I'll just say it now if u just do 3 sets of 20 jump squats max effort, your legs should feel swollen. People might say it's too much volume, but when ur a beginner, ur not producing enough force to do significant damage to ur tendons, so keep jumping!
@@maplejuiiice Ok thanks, apart from that should I do other exercises like bulgarian split squats or just those?
@@alancenteno9804 split squats are good too and so are sissy squats
In 2:04
Please do not land like this🤕
That compression will kill your knees...
I don't know the science, so could you expound more on why?
@@dxrksidius1637 its basically putting more tension on his knees than his legs especially because of how fast he contracts his legs, land with control but not stiffness
U right gang
Normally, I don't land like that. I must have had some minor injury preventing me from landing properly
Sprint with full rest both acceleration and top speed.
jump with max intensity rest a little between each jump, stop when performance on each rep drops
Lift heavy weights, isometrics for health and hypertrophy based work (In correct doses) for muscle specific to jumping and that helps with basketball.
Remember to balance volume and intensity of sessions or training day with consideration of your own tissue health and workload of skill and team trainings.
I try to but always overdue the volume, lol
@@maplejuiiice me too lmao
I’m lean but I lift a lot and I’m like 147 getting my bounce up. I think I’m at like a 25-27 inch vertical rn tho
U doing any activities involving a lot of plyos?
@@maplejuiiice I just do 100 pogo jumps and 5x10 box jumps once a week
Cause I do hoop so I’m tryna not exhaust myself
@@Mzn_is_dudes wrong playing basketball is mostly cardio, and not pylos
@@timboslice8559 fair point, though my left knee has been bothering me for a bit so I’m taking it a bit easy for now
Also is that you in the durag?
Yessir
Squats and deadlifts compress your spine
But prolly only temporarily if you dont completely overdo it
Not a chance, with correct form your back should not feel anything at all for that matter. I started lifting at 16 and I still grew like A LOT. Its all about not ego lifting 600 pounds and trying to show off.