The Best Plyometric Exercises for Vertical Jump, Explosiveness and Athleticism - 85 Variations
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- เผยแพร่เมื่อ 28 ส.ค. 2024
- www.VigorGround...
Part of the training philosophy of R7 we use includes Reactivity in every training session. While we have coached over a 1,000+ athletes who all wanted and needed to improve their speed, reactivity, vertical jump, and explosiveness, and we've helped them do that with some of the exercises we share with you...
...we also use some variations of these with all clients as its crucial for them to develop reactivity, power, and speed even with the goals of losing body fat and building muscle - as that helps with injury prevention, developing performance, helping them reach their goals faster...and also becoming more athletic and physically capable.
Of the many benefits of plyometric training, some of the more recognized are increased vertical jump height, long jump, strength, improved running speed, and injury prevention. It’s probably easier to see how plyometric training can be used to improve athletic performance, but perhaps more difficult to see why plyometric exercises would benefit the non-athlete. Plyometrics is interchangeably termed reactive training. From this perspective, it is essentially about how the body interacts with ground surfaces. Being able to quickly respond to an unexpected change in surface when stepping off a curb, or to rapidly change direction when walking a dog on leash are possible examples clients may encounter. Begin with activities that focus on plyometric stabilization exercises, even using regressions.
We share 85 plyometric and reactive exercises here that you can apply into your programs.
These movements are very effective for build vertical power and tendon elasticy . Maybe eccentric strength training can be a secret . Awesome video, good work .
Dayı bana eccentric strech nereden bulabilirim onu de dayı
the best....because this is LITERALLY all of them.
Lol ikr
Only one real plyometric exercise, depth jump.
Just jumping around is not plyometrics like it was originally intended
@@JayzsMr it gives similar results, just works the muscles a bit differently
Lol the video alone fn workout for me
@@JayzsMr There are other plyometrics, but depth jumps never has increased my vertical. I do squat jumps.
I didn’t even know 70% of these exercises existed 😮 but will try to start doing them at the gym THANKS BRODIE
Probably best and most concise demonstrations of plyo movements I’ve ever seen. A+
3 years later this popped up on my recommendations list and I can’t be thankful enough! I am a struggling dunker who only has hops on certain days of the week but with these workouts and variations I feel like this video just saved my hops! I can’t thank you enough! 💯
You got this!
@@Luka-Hocevarhow many reps and sets do we do? Because I want to start doing these plyos but don't really know the amount of reps. I was thinking maybe like 3x12, but I don't know.
You are a real encyclopedia Luca....really its hug and great job....may God bless your efforts
Thanks, I'll add some of these to my Tabata and the many other HIIT training programs I run. The main thing I want is my programs to be safe doing these exercises.
Best video on internet for plyometric workouts 💥
Just the best 🔥🔥🔥
Finally someone made a compilation, making a workout program would be easier now.
I'm always amazed at the plethora of creative plyometric workouts. It truly is a great, safe, and effective workout.
I've taken to cycling between three different plyometric exercises, doing 10 reps and switching to the next exercise. I complete the workout when I've done 100 reps (ten sets) of each of the three respective exercises.
It's a great circuit and I try to complete it within 45 minutes.
what’s ur vertical now?
That sounds brutal. How long were you able to do that? Results?
@@creepinjeepin meh, it was about the same. White Men can't jump xD
@@williamsmith8329 I was able to do that for a few months at a time.
I did actually injure my lumbar spine. First it was a dumbbell rowing position that hurt my back. Then it was long haul trucking mixed with plyometrics.
My back is healing up decently. I'm regaining range of motion. But I have lost interest in pursuing plyometrics routinely.
I'm just focusing on my diet & lifestyle. To your health🍇🍌🍊🥦🥬🥕
THIS WAS WHAT I NEEDED ALONGSIDE WITH OLYMPIC WEIGHTLIFTING THANK YOU SO MUCH!!!!
i need some advice sir, how do you mix between olympic and plyo?
The best video.. All variations are here.
Now just need to split it into low, medium and high impact + n°contact ground regardless the intensity and volume. 🙏👌
This was an amazingly comprehensive list, thank you
Glad you enjoyed it!
Love the many variations
I just love you everytime i see your videos
Wow😮. Top Plyometric exercise 🫶💪👌💯
You know those locks with all the numbers and you try every combination, this is that video lol 🔥
I am gonna teach these movements to my netball players.
Wow! This plyo video wins!
Best 7:42 minutes ever spent ❤
An incredibly comprehensive collection of variations. Good stuff!
Brilliant workouts👍🏽👍🏽 I use them every week.
Great stuff I may say
Good stuff bro, Appreciate you for sharing your gift. Bless up
Again. A life saver for me as I look to get my fencers to increase their fitness at this time. Expect these videos to be shared around a lot. Thanks!
❤❤❤❤❤greetings from Ukraine, thank you very much for your artistic training, it improves the performance of our training and helps to beat the Red Horde Ukraine above all
Thank you for the good ideas. I've been looking to do something different other than box jumps.
Best clean and simple editing. Good job
Them kneeling jumps will have you gassed so quickly 😂 I love em
Wow. Thank you. That will keep me busy
I wish I knew these when I was younger a million years ago.lol
All I did was squats, and the pogo hop thing. But it did help me I had a 36 inch vertical straight off the floor at 220 pounds 😊
How often did you squat? And what weight did u use along with how many reps? I’m trying to increase my very but after one and a half month plus of squatting with weights(45-50kg) I see no change at all. Please help thankssss
@@skylegend5733 probably 3 days a week with around 315 to 365 pounds for 12 to 15 reps. But honestly I think those pogo hops did more than the squats. If I were you I'd find a good pylometric program, there is a TH-cam channel called twice the speed that have many vids about increasing your vert if was a young man I would be all over those. Good luck! Btw there are many goods he is showing. 😊
@@robroberts1473 Ok. Thanksssss.
@@skylegend5733 and then you dunk now?
@@robroberts1473 Imma train using this workout for a couple months and check you guys up on my progress each week for my vertical jump
Bro best video for plyometeic
Full motivation!!! Man you are the best . Tomorrow first time . Thanks
so many great ideas1 thanks for sharing.
no bs no sugarcoating.
love it
Wow, sir. You have very strong legs and knees. Thank you for sharing the knowledge.
This is awesome! Love your videos!
I went from sitting on the bench and hardly being able to dunk - to calculating numerous dunks per game, becoming a beginner, and winning the state championship right after using this vertical jump training! This is the finest vertical jump plan I`ve ever done and I’ve attempted them all. It is not hard to find this jump program by Google. The jump program is over here t.co/aX2oR1o9FS
Saving this vid, thanks
Great work to both of you! Thank you brothers.
Great vid, thank you! 🙏🏽 That mural tho 😍😍😍
Awesome video. Thanks for the upload
Exelent!!!! Thanks for sharing!!!! Love from Guatemala!!!!
awsome!!!
Amazing. Lots of ideas for me. 👍
Fantastic.... respect from India.. would love to watch more like this
8 mins of amazing content wow
amazing and awesome. Thanks for the video/moves.
Coach, I am a mma fighter, and I remember doing these when I played basketball in high school and was grabbing rim with ease ( I was 5’7)
As an MMA fighter now, my question is-
Do these exercise help combat athletes? If so, why? Since I am not jumping for layups and all.
Yes because explosive power helps for almost any movement, especially strikes or take-downs
Don’t know if u don’t know this but upper body plyometrics and a lot of endurance/ cardiorespiratory training
Awesome. Well done.
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Doing this forever builds no jump but instead only create acclimatization and cardiotraining. For higher jump, that's jump training, use short sprints e. g. 100 & 200 meters, weighted jumps, weighted lounges from squat. Jumping require the fast muscles and not the slow muscles. This fast muscles must be trained on weight loading to make them bulk. There's also fast stair racing.
Joseph Ujiadughele can I ask you a few questions?
@@Bm-zl7nk you are free
Absolutely outstanding and amazing. Kudos!
Quick response following landing is required or you lose the energy stored following the quick stretch...
Wow 😮.very helpfull brother ❤❤ love you my brother. Please start downloading this video. Please ❤❤😙😘
Loving youre vidéos ! 🔥👌
You are the best.
Also Instant subscribe. Glad I found this channel.
Great video ...What size plyo box for 12 yr old boys would be best?
I love this stuff, sort of like Kaisafit does. I'm surprised you had no agility ladder or drills with cones
that was very badass workout
More video to come sir for improve vertical jump .Godbless
Wow this was amazing! But can anyone please help me on how many reps of each I should do or how I should put it into my workout plan, suggestions/examples of what you guys do would also be great and helpful.
It's 100% what works for you. But as an idea: I add plyo movements with my strength training. For example, on my leg days, I'll superset 4-6 heavy squats reps (i.e., back squats or bulgarian split squats) with 3-5 box jumps for about 4-5 rounds. Or I'll do 4-6 heavy step ups paired with rapid plyo step ups.
I dunked after this. Very informative and effective
Nice work!
Name the song plis 🙏
I love You work bro
ممتاز جداً respect 💪
If im planning to do a session in a day just to train for lower body power, how many exercises should i choose with the recommended reps and set?
6-7minimum, 12max
@@titas1124 how many reps?
can i use the whole video as my workout?
@@titas1124
And yes some eccentric training should be implemented prior to performing TRUE PLYOMETRIC activities...READ VERKHOSHANSKY!
Maybe. A explanation into depth would help. Some audio overlay
i like it.. good job bro
The ultimat. Speechless. The Greatest. 👌👍👏💥👌👍👏💥👌👍👏💥👑👑👑💐💐💐
Superb
How many sets and reps for each exercises? And how many of these should I use in my workout?
Edoardo Volpi I’ve been doing these kind of exercises for the last 2 months for my basketball and I found typically with most of the exercises you should do 4 sets and 8 reps (each leg)
@@ethanwilliams2312 thanks a lot :) how many exercises of these should I put in my leg workout? Thanks a lot again
Edoardo Volpi I did 4-5 exercises but I I would do them 2-3 times a week. But what I did was not do the same workouts more then 3 times in a row. Change it up and keep challenging your body with different exercises :)
@@ethanwilliams2312 thanks a lot, really appreciate it 🙏
High level knowledge,,,, there is no reason to search more for "plyos training" videos.
F*** we all just got schooled... 💀OH SO you thought you know plyo 👏👏👏Very nice inspo!!
Excellent! Great job! Thank you brother. Best way to contact your gym?
I do the "tile" jump the most: 3:48
This guy is cool AF
Oro Puro!!!
Best 🙏🙏🙏
Damn .... this video made me subscribe
can i use this whole video as my workout?
Hello Bro Sorry Do you have a calisthenic exercise for the side shoulders, posterior or back shoulders and upper, middle, lower trapezius and neck , thoracic and forearm, wrist and rotator cuff, lower back and upper body, lower body mobility and flexibility exercises?🤔
How many reps of these should you be doing?
Hi Lukas, I'm afraid that it's not Plyometric. You're not using the amortization process for elastic energy. The core of Plyometric.
This is just jumps (eccentric phase) and isometric drills.
Great Fukn Video ❗️
can i do all of them as a workout? please reply
essa aula é uma vez por semana.. pq não tem joelho que aguente
2:55 is depth drop, not depth jump
What does a depth drop help you with?
@@unreleasedguy17 landing technique and rapid force absorption
@@Hadzbe thank you. You just earned a sub too
At the depth jump, why freeze? And if freeze, why not deeper? Anyone knows?
Good shit
this song is fire
So cool 😎😎😎😎😎😎
Can you tell us which of these to use for a beginner. Help create something of a 3 month progressive routine?
I wish i had more space and didn't live above some one
i feel you bro
Just go to a field
How long should i rest for in between sets of plyometrics?
Can someone tell how many reps per set? How many sets and how much rest in between.
how many reps, sets and rest each sets, please?
should I do all of these by 10reps mad how many sets? Can someone help me