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- เผยแพร่เมื่อ 28 ส.ค. 2024
- ► Increase Your Vertical Jump INSTANTLY At: www.verticaljum...
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This vertical jump workout can be done at home with just a pair of dumbbells.
Vertical Jump Home Workout
DAY 1
Plyometrics
High Object Jumps 4 sets of 6 reps
Side To Side Jumps 4 sets of 6 reps
Jump For Height 4 sets of 6 reps
Strength Training
Dumbbell Jump Squats 4 sets of 5 reps
Dumbbell Squats 5 sets of 5 reps
Reverse Dumbbell Lunges 4 sets of 6 reps
REST FOR 3 DAYS
REPEAT DAY 1 WORKOUT
Only do this home vertical jump workout 2 times per week.
Get 3 days of rest between workout days.
Get the full workout at: www.verticaljum...
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I'm 5'8, 13 years old, and dunking. Thanks, these exercises really worked.
Alex G baller gtfo try it om yoyr own
13 yo and 5'8 o,g, im 15 yo and im 6'1 and I can touch the rim m8
#ZoeSmith ok. Thanks. I really do appreciate it.
Let me guess: and you black
Basketball_ WannaBe
It works!! Ive been using this method for over 2 months now! And i can grab the rim again :) and im 5'9
+Reign Sam This is just a sample workout from the Vertical Jump Truth dunk training system. To go from NOTHING TO DUNKING check out my full program at www.verticaljumptruth.com/ You will also get 1 on 1 email vertical jump coaching as a SPECIAL end of year bonus. Spots are filling up fast!
+Reign Sam how often do you do the exercise?
Kirby Solana i do this routine 2-3 times a week, and I add more weights every 2 weeks
+Reign Sam Man this guy doesn't speak about flatfeet or how the tendons act like springs or anything like that and how it effects your agility... you should check out a guy called "Eyewitnessinfinity" on youtube. My vertical jump hovered around 25 inches but 3 months later I'm now at 40inches put into the work and it's possible. All thanks goes to anu for helping me.
Reign Sam im 5"7 and cant even touch the board, do you think i should still give this a shot?
good shit, i like the simplicity.
+cody poole Thanks!
wus up maks.. i just bought ur program last week and already jumpin higher after few workouts.. mad respect from nyc
I'm gonna use this. Badly need more vertical. Thanks for sharing. Watched your other videos as well. Keep it up!
Kent Katapusan Thanks and if you want to jump high fast then check out the full workout at www.verticaljumptruth.com/ which focuses on SPECIAL vertical jump exercises. You will also get unlimited one on one email vertical jump coaching. So this way we can focus on increasing your vertical jump fast. Only a few spots are left for the email coaching.
Very happy ro have this video because i workout at home. This is great.
You got this!
how long should I work on my legs if I'm trying to dunk?
PiePuppy until you can dunk
Everyone is different but with CORRECT training you WILL dunk. To go from NOTHING TO DUNKING you will need to focus on SPECIAL dunk training exercises from our dunk training program at: www.verticaljumptruth.com/ It will also come with one on one email vertical jump coaching as a SPECIAL bonus.
@@MaxPFitness is the program free or what
First day of starting this workout, I will be doing this every Monday and Friday, I will be practicing jumping of of two legs, currently 6’2 and touching rim, I will be doing a update in 1 month
Any gains?
@@M.21180 2 years later I’m 6’6 and dunking
@@synder1461did you actually stay consistent with this particular workout? and was it the reason you can jump higher?
im 5'9 14 years old, weight is 67kg, can jump 10 inches high. if i do this workout 3 days a week how long would it take to add 10 inches to my vert?
Palize Qazi What's good way to measure how high I can jump? Thanks in advance!
Rebecca Green measure your standing reach at home, just get someone to mark how tall your arm is. Then subtract it from 10ft. Example- if I’m 6ft and have a standing reach of 8ft I need a 24 inch vertical to touch the rim and around a 29 inch vertical to dunk
I started doing this workout for 3 days straight it gives me a leg sore that I can't even walk properly 😭 but this workout makes me lose 2kg of weight I'm going to keep doing this no matter what thanks man 👍🏻💪🏻
you will damage your muscles. they need to rest! description says "no more than 3 times a week"
Hi i think this workout will work for me. Im an ultimate frisbee player. Need this for this summer to prepare for some games during the next school tomorrow ar. Thanks a lot. Downloading this video now. And i will share this workout with my students. Thanks a lot God bless.
Alright!
aye that was a good ass workout bro u helping me improve my vert and I'm only 14 I'm subscribeing to u
These work your very skilled
Thanks
Killer workout, love it, just finished doing this👍🏼
Thanks!
I'm 5'7 I can only touch the rim with one hand .. I'm starting to do this workout . how many times I will do this in a week? when I can supposed to dunk?
do this (or any leg workout) every other day or with 2 days in between, make sure your rest and nutrition is straight. If what you're saying is true then it depends, if you are a beginner then it could be 2-3 months, if you are advanced it will take a while and you'll probably have to do more advanced stuff. Also it depends on if you are a 1 foot or 2 foot jumper. I'm a 2 foot jumper so I need more strength, I couldn't dunk until my squat was 275, now I dunk easy because I have more strength (rising 12th grader and varsity basketball player). If you jump of 1 foot do more explosiveness exercises.
Nice workout! Though the dumbell squats will work, it will be rough on the spine. Another option to mimic those safely, and to implement long term into your workouts are weighted shorts. I have a video called How to Jump Higher explaining more.
Can I dunk? my tall is just 5'10'' and i am just 14 years old
how many times do i this workout for a week?
유승준 By focusing on SPECIAL plyometric and strength training exercises you WILL dunk! I was your age and height when I first dunked after using vertical jump exercises in my dunk training program at www.verticaljumptruth.com/ It focuses on SPECIAL vertical jump exercises that will help you dunk! You will also get one on one email coaching as a SPECIAL bonus. However, this is a limited time offer and spots are filling up very fast! Order as soon as possible.
it was awesome! I'll start my training today to increase my vertical jump :)
I'm 5'6 with a 27 inch vert and i weigh 54kg how long will it take me to dunk? I'm 12 years old
im 6 2 n 13
919 months
Lol can you dunk now??
Awesome
I'll do it
한상준 Thanks bro! If you want to jump high FAST than check out my full workout at www.verticaljumptruth.com/ It also comes with one on one email vertical jump coaching as a SPECIAL bonus. Spots are filling up fast!
excellent program
Thanks
Is it okay if i play basketball on rest days?
Very minimal.
Finally well video thanks bro!
Thank you!
it is a good program and worked
Thanks! Keep up the good work.
+Jp Cruz Thanks fam!
+Gorilla Warfare Workout coach maks should i do warm-up sets in my lunges even i already do squats becausemy quads and glutes are already activated in the squats should i do warm up sets in lunges ? thanx coach max :) and where can i buy the vertical jump truth ?
it is good method of practicing home i try it for longtime inn my home. is it help full for playing football?
Just ordered your program!
Rod Mosby Welcome to the VJT team. Keep me posted on your dunk progress bro!
wow these really made me sore!!!
couldnt really do more than 2 in a week because of really really sore feet but at least it is a good thing
You will need to focus on special strength and plyometric exercises. To go from NOTHING TO DUNKING fast check out www.verticaljumptruth.com/ It comes with one on one email coaching as a SPECIAL bonus. This is a limited time offer and spots are filling up FAST!
Will do this for about one month, im 13 years old only can touch backboard, hope i will touch the backboard even higher!
great workout. :D did you say only TWO TIMES A WEEK , man I love you, fits perfect with my kids, and busy life
You got this!
:D :D
I just started the workout hopefully I could dunk in a month
Same but I have 2 months to dunk till tryouts
You will need to focus on special strength and plyometric exercises. To go from NOTHING TO DUNKING fast check out www.verticaljumptruth.com/ It comes with one on one email coaching as a SPECIAL bonus. This is a limited time offer and spots are filling up FAST!
Galang Reformasi good luck
Can I do abs in between these excercises?
Yes.
Thanks for this
It really works
i m only 5ft 5 and i can only touch the backboard... but will try this to improve my jumping ability😊😊😊
Gerald Ortiz me too and I'm turning 15 this March
Just work hard and focus...
another day that we do the squats without jumping do we add even more weight to start. ? or only on sets
Im 6ft and can grab the rim but cant dunk, if i follow this routine how long will it take for me to dunk with a ball in my hand?
17 yrs old aswell
Im 193 cm (6ft 3" or 6ft 4") and can only grab a rim :/ feelsbadman
Mihajlo Tirnanić Just keep working on it bud
Im 5"10-5"11 and can grab rim but can't dunk I wish I was yall heights and Im 15 hope I get taller 😂
The Real Chino thats not to far off 6ft, you'll get there. I can dunk now easy peasy.
Wouldnt recommend doing plyo's on concrete, wreck them knees! but good exercises!
thx Maks
hsu471 Thank you.
how many days should i do this a week I'm trying to get back to dunking i haven't dunk consistently since 2011 due to jumpers knee i can dunk just not confident my vertical like its a 32 it use to be a 38 have any tips?
juiceboy05 Do this only 2 times per week and get at least 3 days of rest between workout days. if you want to jump high FAST then check out my full vertical jump workout at www.verticaljumptruth.com/ You will also get unlimited one on one email vertical jump coaching as a SPECIAL bonus. So anytime you have a question about vertical jump training I will reply to you via email within 24 hours. Only a few spots are left!
I only have 1 dumbbell because it's so expensive
Work with what you got.
ok bro thanks
Put a bunch of cans in a bag
use some bricks :X
my friend is 35 yrs old and loves playing basketball. 5'11" and 195lbs. can he still dunk?
No
Only if he loses a good 15 pounds unless it's muscle and he would need a very high vertical at that size so he would definitely do some vertical exercises
i will workout with this exercises :) Can i use sprints too?
TheFrogest Yes but if you want the best results than check out the full workout at www.verticaljumptruth.com/ and I guarantee that you will dunk in 12 weeks.
could this put strain on my back im. 5'8 i come from a tall family
oh im also 14
Use weighted shorts, It puts not strain on the back. I made a video about how it on my channel called How to Jump Higher.
Hi im 5'10 182 lbs and lightly touching rim. i will follow these. these are so nice and simple. how long should i get results? tnx.
If you want to go from NOTHING TO DUNKING fast then check out www.verticaljumptruth.com/ This program focuses on special plyometric and strength training that will make you jump high! You will also get one on one email coaching as a SPECIAL bonus. Spots are filling up very fast!
How much time of doing this is needed to take affect on my vertical leap?
Vytautas Sakavicius Everyone is deferent and this is only a sample workout from the full program which can be found at www.verticaljumptruth.com/ For a limited time only it comes with one on one email coaching as a special bonus. Spots are filling up VERY fast!
so only doing this sample is not usefull?
I'm about 233 ,5'9 an I'm close to rim vertical around 26-27
You will need to focus on heavy strength training by doing squats, deadlifts and lunges. After that you will need to focus on plyometrics. To go from NOTHING TO DUNKING check out my full program at www.verticaljumptruth.com/ You will also get 1 on 1 email vertical jump coaching as a SPECIAL end of year bonus. Spots are filling up fast!
how often do i need to do this?twice a day or once?
+Aaron Reyes Twice a week
once evrey 3 days.
Hey man, I think this one is OK, I have been doing this for two weeks and I can jump a bit higher. Can you tell what is the difference between this one and other workouts
jinda JIANG Yes this is a sample workout and check out my dunk training system at www.verticaljumptruth.com/ It comes with SPECIAL plyometric and strength exercises that will increase your hops. I will also provide you with one on one email vertical jump coaching as a SPECIAL bonus so I can also create you a custom vertical jump workout. So anytime you have a question you can email me at TheVerticalJumpTruth@Gmail.com and I will respond within 24 hours.
jinda JIANG how many inches did u add? 2-3?
The TH-camr ghlu
Do i do each part of the workout 1 rep and then do it all over until I get 6 reps or do I do the same one until I get the certain amount of reps ?
Yes.
hola, cuantos días tenemos que realizar los ejerccios?
I don't have a athletic body, I m just 5 foot 10 85 kilo. Can I do this workout? Or I have to less my weight?
xXNaturalNayaXx II Yes you can do this workout. But If you get the FULL program at www.verticaljumptruth.com/ which GUARANTEES to make you go from NOTHING TO DUNKING in 12 weeks than you will JUMP HIGH FAST! If used properly weights will NOT stunt your growth. You will also get one on one email vertical jump coaching as a SPECIAL MARCH BONUS. However this is a limited time offer and spots are filling up FAST!
What can i use other material if i don't have any dumbbells?
Work with what you got.
Maks,i have 2 question
how if i have 3basketball pratice every week.should i do this workout 2time a week?
In the rest day can i play basketball?
Should I jump as high as I can on the dumbbell jump squats?
hi i am 16 years old and im 5'7,can i dunk?
Do you have ankle weights on?
NEVER.
im 5'7 n half.. can i dunk by doing this exercise ?
and i got big tummy..but im 17 years old now
You will need to focus on heavy strength training by doing squats, deadlifts and lunges. After that you will need to focus on plyometrics. To go from NOTHING TO DUNKING check out my full program at www.verticaljumptruth.com/ You will also get 1 on 1 email vertical jump coaching as a SPECIAL end of year bonus. Spots are filling up fast!
will these workouts help me to decrease my body fat
I got 2 quick questions: Can we increase the amount of reps we do in a set if we like?
What do you think is the ideal resting time between each exercise?
Keep reps low and focus on explosion. Rest 1-2 mins between sets.
hi im 6'3 i even cant touch the rim, if i do this will i be grab the rim or dunk it. please help me some of my friend bully me cause my jump is weak. i really want to show them that i can dunk
+JOKEprankster Yes, but this is a sample vertical jump workout from the full program at www.verticaljumptruth.com/ Check it out and you will go from NOTHING TO DUNKING! Right now it comes with email vertical jump coaching as a SPECIAL end of summer bonus. There are only few spots left for the email vertical jump coaching bonus so order now.
Train urself don't make them laugh at u! I knew u can do it
Can we do the full amount of exercises in one rep for the same results
big dream What do you mean bro? If you want to go from NOTHING TO DUNKING then check out the full workout at www.verticaljumptruth.com/ You will also get unlimited one on one email coaching as a SPECIAL bonus. Spots are filling up VERY fast!
Vertical Jump Truth I think he means if he can do all the reps in one set to get the same results
how tall are you? I know it's not important but just wondering
+Jacob Crispy About 6 foot but I first dunked when I was 5'10" after using exercises in my dunk training program at www.verticaljumptruth.com/ You will also get 1 on 1 email vertical ump coaching as a SPECIAL bonus. Spots are filling up FAST!
how long will it take you to dunk by doing this workout
You will need to focus on heavy strength training by doing squats, deadlifts and lunges. After that you will need to focus on plyometrics. To go from NOTHING TO DUNKING check out my full program at www.verticaljumptruth.com/ You will also get 1 on 1 email vertical jump coaching as a SPECIAL end of year bonus. Spots are filling up fast!
can i still play basketball, do pushups, planks and etc etc during the resting period
Will calf lifts help
how many days Monday and Thursday and Sunday in a week
How much is 1.92 height
6'4"
do i do all of these Plyometrics and strength training two times a week?
+Blan kie Yes that is a good idea. Get 3 days of rest between workout days. Also if you want to increase your vertical jump FAST then check out the full vertical jump workout at www.verticaljumptruth.com/ It currently comes with one on one email vertical jump coaching as a SPECIAL bonus. This is a LIMITED time offer and spots are filling up FAST!
How much weight should we use for this workout
what if i cant get the rest in ? i have 2 team practices and 1 game a week
Then only do it 1 time per week.
I was like bruh dont bang your head off the ceiling when he was jumping up
My tendonitis ankle have a problem the back of my feet the heels, I can't keep my heel all the way down does this affect my vertical jump because when I wanna train squat I just can't make my tendonitis stay down....I wanna dunk but this problem makes me wonder what's the point of training if my feets tendonitis Is keeping me back
How long does it takes to dunk?
Hi brother, would you mind telling me the title of the song in your video?
Its by a friend of mine
How many days will effect to increase vertical jump?
Do we do this every day?
Why every 3 days? Does it cause too much stress on the body?
This definitely works?
Yes 100%
I'm 5'8 1/2 but I can't grab the ring even though I know I can grab it does it have something to do with my confidence? or my vertical? thank you in advance
can i dunk if i work out like that? but i'm 5'3 but my vertical is high i almost touch the rim and i can touch the board. i think my 9ft rim can i touch the rim i'll start my jumping i was 8 and i was end my jumping of age 12 but now i am 19 how many percent i touch na rim ?ahmm sorry for my english hehehe :3
+Sherbert Castillo Everyone is different but if you want to go from NOTHING TO DUNKING fast then check out www.verticaljumptruth.com/ This system focuses on SPECIAL plyometric and strength training exercises that professional athletes have been using for DECADES to increase their vertical jump! You will also get one on one email vertical jump coaching as a SPECIAL bonus. However, this is a limited time offer and spots are filling up VERY fast!
inches per week ? how many do you add 2-3?
The TH-camr Everyone is different but these are PROVEN vertical jump training methods that WILL increase your vertical jump! Check out the full vertical jump workout at www.verticaljumptruth.com/ and you will also get one on one email vertical jump coaching as a bonus with the order of the program. There are only a few spots left for the special email coaching bonus.
If you dont have dumbell you have to do? Can i doing dumbell squat with with dumbell (10 kg)
I'm 13 and 5'10, I can almost touch the rim, if I do this will I be able to grab the rim?
Mister L Yes, I increased my vertical jump A LOT after doing this workout. If you get the full 12 week vertical jump workout at www.verticaljumptruth.com/ then you will go from NOTHING TO DUNKING fast! This system focuses on SPECIAL plyometric and strength training exercises that professional athletes have been using for DECADES to increase their vertical jump! You will also get one on one email vertical jump coaching as a SPECIAL bonus. However, this is a limited time offer and spots are filling up VERY fast!
can i do some cardio in my resting days?
And btw do you recommend the weight vest use.
How long do this for training?
I'm 6'2 220lbs and can touch 10 feet rim but can't dunk also I'm a beginner. How long will this workout take to see changes?
You can probably dunk if you just lose weight
That's what I thought so I've been drinking water
+Devyn Emerick good just stay in a caloric deficit, run daily, and drink water rather than sugar filled drinks and you'll be dunking in no time
Thx bro
for you it should not take that long
How often to do this?
I'm 5'9 14yrs old and I can touch the damn rim
Lance Loyola same but I can’t touch rim how do u do it
I'm 5'2" and like 2-3 inches before I touch the rim
how about if your 5'7" can you still dunk at that workout
ken abejuela Everyone is different but to jump high fast you will need to focus on SPECIAL plyometric & strength training exercises. These exercises are my dunk training program at www.verticaljumptruth.com/ For a LIMITED time only the Vertical Jump Truth comes with one on one email coaching as a special summer bonus. Spots are filling up fast so order now!
what about power cleans?
I'm 6,3 and can't grab rim yet I've been doing 150 calf rasies a night and I still got my same vertical and help?
+XxRetroxX Gaming Work you quads. Calfs are over rated when it comes to jumping high. quads are more important
+XxRetroxX Gaming calf raises are for making ur calves look good do functional training join a gym use the medicine balls bushu balls jumping squats holding medicine balls sprint hard don't overtrain eat 6 to 8 meals protein both carbs brown n white lots of veggies do ffruit instead of sugars like candy soda, lots of water stretching good sleep and get under the bar and squat all sorts of angles lunges and should wide and sumo style squats straight to jumping squats to wall sit static hold every training session constantly challenging the effort and amount of weight breathing is very important learn to train your abs to contract before any movement swim on off days and get under the fucking bar and squat.
yo man I'm 6,3 as we'll and I did these exercises for a week and I can grab the rim this helps alot
+XxRetroxX Gaming what is your weight ? im 13 yo and 6,2 ft ( 191 cm ) and i can grab it
+KingPhil GAME I first grabbed rim when I was 5"10
Can I do this everyday?
xXNaturalNayaXx II No. Make sure that you get at least 2-3 days of rest between days that you train your vertical jump. But if you want to go from NOTHING TO DUNKING than check out my full vertical jump workout at www.verticaljumptruth.com/ You will also get UNLIMITED one on one email vertical jump coaching as a SPECIAL bonus. This is a limited time offer and a few spots are left for May.
How many times do i have to do this /week?
2 times per week with 2-3 days of rest between workout days
I'm 6'0 feet tall and I'm 13 what are the best workouts to get me dunking
you mutant 😂 I'm 16 and just 5'7 and can grab rim
you a tall kid lol you will pass me up soon im 6'6 just have a good diet and excercise
ImJustSayain090 Lol I'm starting center for my school and starting Small forward for my tau team.
jeez im 11 and only 5,3
Jushua Alexander at 13 don't worry too much about weights, just use your own body weight. the earliest you should get into weights is around 15. one reason for this is you can end up with osgood schlatters where the top half of your leg hits puberty before the lower half and literally the muscle begins to rip off. very bad. (some would say ignore it but they are wrong) it can happen with arms too but rarer on the arms. :D :D
will the squats stunt my growth because i am 15 years old?
Dennis Joker NO squats will NOT stunt your growth. You have to make sure that you focus on using the proper from. You will have to focus on SPECIAL vertical jump training plyometric exercises to jump high fast! These exercises can be found in my full dunk training program at www.verticaljumptruth.com/ It also comes with one on one email vertical jump coaching as a SPECIAL bonus. So anytime you have a question about vertical jump training you can email me and I will reply within 24 hours via email with a personal response just for you. However, this is a LIMITED time bonus and there are only a few spots left so order now!
Maks P The Truth Hi! I found guided meditation centering, If you want then search on google for Renshoov Vertical Jump Expert.
Dennis Joker Check my channel for the best vertical jump program.
how much break tike between sets?