Vert Shock turned my basketball game upside down! Going from zero dunks to slam dunking in just 4 weeks. You can find it here while it's still available: th-cam.com/video/XSwHcXpwD0o/w-d-xo.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!
Plyometrics are really incredible, i’ve been doing them for about 1 week and i’ve gone from not being able to touch the net to being able to rub my balls against the backboard!
@@spaceredninja9893 UPDATE - I haven’t measured my vertical but I went from nipping rim to grabbing with my middle/index/ring finger. I’m way confident in my timing on blocks and can put my shot right back up on missed lay ups, kinda like a pogo stick. I’ve also been doing seated squats with a 30LB dumbbell once a week. I’ve never really worked out my legs so I get tired fast while hooping but once this becomes regular I think it will work wonders for my game. Comment again it ten days if I forget!
Update - I’ve been doing the same regiment with slow falls off a 42 inch box to help absorb impact. Haven’t seen much increase on vert but I definitely get up faster to grab boards and put backs. I also stop and start faster than before. Waiting on a weighted a vest from Amazon to see if it helps with my jump/vertical height!
Each exercise is done once ? Or 2-3 times ? What’s the rest between exercises? Huge improvement on the court ! Blocking shots & getting those wild backboards ..! Thanks again
Im 33. Had crazy vert in HS and early 20s. Back to playing basketball, and i can barely grab and hang rim. Haven't played in about 5 years.. starting this routine tonight. 😅
Man thank you so much I have been looking for a workout that will help me increase my vertical before I was just doing squats hoping for results now I’m have plymometrics , thank you.
I will do these every day for the next month, my vertical is embarrassingly low, but I play basketball so I’m still somewhat fit. If your interested, comment in a month to see if it worked. Ngl, I don’t trust the people in these comments, their results seem to quick Stats: Height-185cm (6’) Weight-79kg(175lbs) Vert-42cm (16in💀💀💀) Updates are coming in a month if you want them The Update has been added to the replies. 1 inch doesn't seem like a lot but I have been trying for a year to increase my vertical and now I am seeing improvements in a month? Definitely recommend. Now that I think of it, this is probably important, but during this time I did play Basketball a lot along with a few sports for my gym class for about an hour every other day (Basketball, Football/Soccer, Handball, Badminton, and a little rugby.) Not sure if that will affect anything, but thought you guys should be aware. I forgot to mention before, but I started regular strength training after the one month of plyometrics.
My first year (15, 5'11) I had this serbian center coach tell me this: Whenever you do a layup, get a rebound, jump in general, go for the dunk. Couldn't dunk yet, but I did this. Every layup, rebound, anything, I smacked the backboard with the tip of my fingers. 2 years later (age 17, 6'2) got my first ingame dunk. Is it the "fast gains, 20+ inch/month(no clickbait)" route? No, but it worked. Now I'm 21, 6'3.5, didn't play competitive ball for 2 years with MONTHS of gaps inbetween, I can still easily dunk 2 handed. (To be fair: I still run and played streetball, so I didn't sit on my ass for 2 years). I'm not the best dunker by any means, but hey.
Let's record my journey and see if it works. I'm 5'9 and can touch backboard. Need around 5 more inches to touch the rim. I'll be doing these excercises for 4-5 times a week and report about any progress weekly. 1st week: I did these exercises for 5 days during the first week and they do seem to make some difference. I was able to touch around 9'10 with my fingertips yesterday. I wasn't seeing any difference for the first 5-6 days because of my legs being a little sore ig. So, I think you should give a proper rest to your body before seeing if there is any improvement in your vertical. Update: i stopped doing the exercises because of some study issues.
Seated vertical jump 3x8 Split jump 3x8 -each leg- Depth jumps 3x8 Stair jumps 3x8 One legged chair jumps (RFE cycles) 3x10 -each leg- (This is for my own workout and i added some)
my honest review, from being barely dunking to dunking like its slam dunk contest, this helps me gain 10 to 15 vert, just put some effort and you'll get it too! ❤❤
Been doing this for 1 month now, i went from 15 inch vertical to 25 inch vertical!!! I have also been going jogging and doing squats and leap frogs. Great vid, try this out your self.
My 8th grade summer I could just barely touch the rim. And when starting my 9th grade year I was dunking one handed. Idk if this will help everyone but it added a lot to my vert. My front porch roof was 9 foot and I’d have arms above my head and jump as hard as I could and soon as my hands hit the roof I’d oust off hard as i can then soon as I’d land I’d jump again, etc etc etc. I’d do that for around 30 minutes each day. At least 10 minutes in the morning and 10 minutes in the evening. I’d also jump rope for 5 minutes on both feet then 2 minutes while standing on one foot the switch and do 2 minutes on the other foot then back to 5 minutes on both. The fist exercise I was talking about also helped a lot with my wrists, forearms, shoulders and back. And be warned, if you do it prepare to not be able to walk the next day. My legs/ass muscles have never been that sore
@@isaacstevens3127 pretty much all I did was what I said in my first comment. But I’d also do 200 tiptoes on each foot when I took my morning shower. If you’re not use to doing 1 footed tiptoes then don’t start out trying to do 200. Only do 3 sets of 30 on each foot.
Will these help an old man who once upon a time would hit his head on the backboard grabbing rebounds, but now struggles to toich the rim with his fingers? I have been sitting at a desk job for a few years and I'm only about 5 lbs heavier than I was in my playing days. My jumping was all natural, I never trained it before. It was just as easy to lose it.
u can get results by plyos alone. that being said i would strongly recommend stretching and warm up to minimise any chance of injury and stretching + mobility exercises also help to increase vertical by being able to increase tendon/joint flexibility which can store more energy which translates to higher jump.
King don’t do it everyday . Your body needs rest and you wouldn’t see much results as your muscles are being overworked . That is why he said 2-3 times per week. I hope This helps you. 2-3 times a week is more efficient than everyday . I am A PT and I truly wouldn’t want anyone hurting themselves. Your muscles need time to heal and recover I hope This helps King
I get that most injuries you cant prevent but this is why you stretch and warm up as much as possible before doing hardcore stuff for long periods of time
@@coolraygaming not like blew as in tendonitis. You cant just jump to hardcore plyos. You have to progress. No one told me that lol. I just start doing the ones in the vids and my knees just blew up. I had to start from just baby level hopping and increase the height lol
U don’t even gotta do these, I used to have like a 24 and all I did was literally just play basketball on a lower rim all the time and just go for dunks, now it’s like a 31 but I haven’t measured it for like 2 weeks. It’s all about repetition, if ur doing the same jumping movements all the time it’ll get better Also doing lots of calf raises could help
Um once ? Lmao but seriously you do the ammounts fo reps said here and thats good Seated Vertical Jump 3 sets of 15 5 sec rest 10 sec rest Split Jump 3 sets of 10 5sec rest 10 sec rest Depth Jump 3 sets of 12 5sec rest 10sec rest Stair Jumps 3 sets of 8 But instead of 5 sec you rest 1 minute (im just too lazy to correct it) you do that 2 to 3 days a week and thats it
Just run hills.. up the hill to b specific. Foward and backwards. U will throw up if u eat right after. Do it 10 times. Until u can time urself u can do it as little as 4 times but w a weighted vest. If u do it as a group hold push up position while the other group goes up n wait till they come down. N so on. Best workout for hops I ever done. In a month u will se a huge difference. Do it 1-3 times a week, don’t over do it n make sure u warm up or u will pull some if ur running up a real hill.
Guys I will for real do these workouts for a month and see if anything changes with my vertical, I do volleyball and can’t reach over the net so I play back row right side so imma try these excercises so I can eventually play front row right side too I’m 5’2 and I’ll update you all
Vert Shock turned my basketball game upside down! Going from zero dunks to slam dunking in just 4 weeks. You can find it here while it's still available: th-cam.com/video/XSwHcXpwD0o/w-d-xo.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!
How much does it cost?
Seated vertical jump 3x5
Split jump 3x8
Depth jump 3x5
Stair jumps 3x8
Ty
1 set of each per day or what
Video said 2-3 times a week, you could add if you dont have other activities i think@@---cz5gw
@@---cz5gw 3 (sets) x 5/8 (reps)
@@---cz5gw3 days a week
Been doing these for 2 weeks. Went from not touching net to touching backboard. Only used my stairs.
No shit ok bet
Wow, ok, I'm starting today
Like just plyometrics in general or these specifics?
@@3.7cadio4 fr that’s how I felt when I read this, but it’s definitely not the same for everyone though
@@prexence I mean I also went from touching the backboard without pylo to touching the rim in 2weeks &5days
That “nah just playin” was the biggest sigh of relief
Seated Vertical jumps (3x12)
Split Jumps (3x8) ~each leg~
Depth Jumps (3x8) ~each leg~
Stair Jumps (3x12)
Criss Cross Jumps (3x5) ~each leg~
Sprints (3x)
Side Side Forward (3x8) ~each side~
Sorry, added a few for anybody who cared
Prob gonna start using them
Thanks
Sorry, what’s criss cross jumps?
@@bradleyspencerngaffi2019 i don’t know if this is what he was talking about but I looked it up and I think he was referring to Cross Jacks
“All you gotta do is get your vertimax out your closet” 😂😂
underrated comment 💀
I almost chose violence
imo, weightlift and plyo combined will be the best workout for vertical jump. I've been doing it for 2 months and my vert increases 10 inches
What do you do for weight lifting e.g squats calf raises? Please answer
squad, deadlift, calf raise, hip thrust, power clean ect
Thank you for answering
What’s imo? Isometrics?
Plyometrics are underrated af. I increased my vertical jump by roughly 5 inches within the past month and a half.
how often have you trained?
@@NonameshusbandI want to know too
@@redomar9825 at least 4 times a week I’m guessing
3-4 times a week. I usually do it on Monday, Wednesday, Friday, Saturday
@@ropo6978 how are you not sore? i barely can do 2 times a week, maybe cuz i overtrain but idk.
Thank you!! I needed this for my kiddo.
ooooh, a milf
number?
Plyometrics are really incredible, i’ve been doing them for about 1 week and i’ve gone from not being able to touch the net to being able to rub my balls against the backboard!
What the hell
Wth
Pardon?
Relatable🗿☕️
😂
I’ll be doing this daily
Seated Vertical jumps (3x12)
Split Jumps (3x8) ~each leg~
Depth Jumps (3x8) ~each leg~
Stair Jumps (3x12)
Criss Cross Jumps (3x5) ~each leg~
Sprints (3x)
Side Side Forward (3x8) ~each side~
Will edit every 10 days with updates.
Update?
@@spaceredninja9893
UPDATE -
I haven’t measured my vertical but I went from nipping rim to grabbing with my middle/index/ring finger.
I’m way confident in my timing on blocks and can put my shot right back up on missed lay ups, kinda like a pogo stick.
I’ve also been doing seated squats with a 30LB dumbbell once a week.
I’ve never really worked out my legs so I get tired fast while hooping but once this becomes regular I think it will work wonders for my game.
Comment again it ten days if I forget!
Another update:
I managed to sprain both my ankles playing today. Going to look for more movements for absorbing the ground.
Update -
I’ve been doing the same regiment with slow falls off a 42 inch box to help absorb impact.
Haven’t seen much increase on vert but I definitely get up faster to grab boards and put backs. I also stop and start faster than before. Waiting on a weighted a vest from Amazon to see if it helps with my jump/vertical height!
@@Messythegoatn1
Each exercise is done once ? Or 2-3 times ? What’s the rest between exercises?
Huge improvement on the court ! Blocking shots & getting those wild backboards ..! Thanks again
U can do it as many time as u want
Seated vertical jump 3x5
Split jump 3x8
Depth jump 3x5
Stair jumps 3x8
Sprints 3x
Im 33. Had crazy vert in HS and early 20s. Back to playing basketball, and i can barely grab and hang rim. Haven't played in about 5 years.. starting this routine tonight. 😅
Let’s go!
Man thank you so much I have been looking for a workout that will help me increase my vertical before I was just doing squats hoping for results now I’m have plymometrics , thank you.
Starting today. Planning to do it 3-4 times a week. Will update every week or two. Wish me luck 🏀
Update
Update
Update
Update
Update
I will do these every day for the next month, my vertical is embarrassingly low, but I play basketball so I’m still somewhat fit. If your interested, comment in a month to see if it worked. Ngl, I don’t trust the people in these comments, their results seem to quick
Stats: Height-185cm (6’)
Weight-79kg(175lbs)
Vert-42cm (16in💀💀💀)
Updates are coming in a month if you want them
The Update has been added to the replies.
1 inch doesn't seem like a lot but I have been trying for a year to increase my vertical and now I am seeing improvements in a month? Definitely recommend.
Now that I think of it, this is probably important, but during this time I did play Basketball a lot along with a few sports for my gym class for about an hour every other day (Basketball, Football/Soccer, Handball, Badminton, and a little rugby.) Not sure if that will affect anything, but thought you guys should be aware.
I forgot to mention before, but I started regular strength training after the one month of plyometrics.
💯💯🙏
I wanna see this
@@Plyomorph for the depth jumps is it 5 each leg or 5 in total? also can i just do it off my stairs or is that too low
@@tjl2737 I’ve been doing each leg and using a chair about 30 cm in length from the floor to the cushion
@@basketballplayer82ok thank you
Holy... It works!
Been doing it for less than a week, couldn’t be able to touch net but now I can
Hows the progess?
Ayooo pog same bro been doing these for a week I can't touch net before now I can 😊
Depht jumps stunt growth
Source ?
@@david.amuiki it closes the ephyseal plate since its intense
Coach Mario mentioned it he has a degree
@@ninjahello3895 i repeat. Source ?
@@david.amuiki Mario rios
Why do basketball players get that tall then ?? It's actually the opposite.
Had a coach that once told me if you want to jump higher you need to practice… jumping
and he's right, to be better at something you gotta practice it. Just jump over and over and over and over and over and over and over and over again
My first year (15, 5'11) I had this serbian center coach tell me this: Whenever you do a layup, get a rebound, jump in general, go for the dunk. Couldn't dunk yet, but I did this. Every layup, rebound, anything, I smacked the backboard with the tip of my fingers. 2 years later (age 17, 6'2) got my first ingame dunk. Is it the "fast gains, 20+ inch/month(no clickbait)" route? No, but it worked. Now I'm 21, 6'3.5, didn't play competitive ball for 2 years with MONTHS of gaps inbetween, I can still easily dunk 2 handed. (To be fair: I still run and played streetball, so I didn't sit on my ass for 2 years). I'm not the best dunker by any means, but hey.
@@cs3k3 That's amazing
@@cs3k3 bro did you had beard when you were 15 ?
@@amanmahto6844 is it not normal? I had mine when i was 14, i am now 16 going 17 this year, and when i let it be, it can look like hardens beard
Thanks for this video , very helpful
Let's record my journey and see if it works.
I'm 5'9 and can touch backboard. Need around 5 more inches to touch the rim. I'll be doing these excercises for 4-5 times a week and report about any progress weekly.
1st week: I did these exercises for 5 days during the first week and they do seem to make some difference. I was able to touch around 9'10 with my fingertips yesterday. I wasn't seeing any difference for the first 5-6 days because of my legs being a little sore ig. So, I think you should give a proper rest to your body before seeing if there is any improvement in your vertical.
Update: i stopped doing the exercises because of some study issues.
pls update regularly!
Js putting this here so I get a notification to see how it works out
^ same as this guy
and did you get any progress@@dyzorted
@@dyzortedupdate??
Updating my embarrassing ventricle jump in a month
5’5 (165 cm)
13 yo
17 inch verticle
115 lbs
Updating in a month!
Wow we got similar stats.....except im 17 😅
Yooo I am doing it to starting today
Update?
Update?
Im still waiting for the update :(
ive been doing this for a whole week
i could barely hit the ceiling before, but now i can put my whole hand on it
Question, can I improve performance by incorporating weights into this exercise? Or is it a waste of my time?
I've been doing jump squats for a month and a half. Time to spice it up 💅
Does this also increase speed
TY BRO KEEP IT UP!
Is there any time between sets?
I’m gonna be the first person to fly to the moon without a rocket ship after this workout 💀
How long break between sets?
I have been doing this since i was 7 because pf my coach during kickboxing this is good training if you want to increase your verticle
Starting Today. Planning to do it 3-4 times a week will update every week or two. Wish me Luck🏀
Hello brother, please understand the meaning of 3*5.?
3*2 का मतलब क्या होता हैं
This helps a lot thank you brother 👦
Do these help with acceleration and agility?
Seated vertical jump 3x8
Split jump 3x8 -each leg-
Depth jumps 3x8
Stair jumps 3x8
One legged chair jumps (RFE cycles) 3x10 -each leg-
(This is for my own workout and i added some)
Does it work without stopping?
Did deapth jump stun your growth ?
my honest review, from being barely dunking to dunking like its slam dunk contest, this helps me gain 10 to 15 vert, just put some effort and you'll get it too! ❤❤
How long??
How much rest between sets
Been doing this for 1 month now, i went from 15 inch vertical to 25 inch vertical!!! I have also been going jogging and doing squats and leap frogs. Great vid, try this out your self.
My 8th grade summer I could just barely touch the rim. And when starting my 9th grade year I was dunking one handed.
Idk if this will help everyone but it added a lot to my vert.
My front porch roof was 9 foot and I’d have arms above my head and jump as hard as I could and soon as my hands hit the roof I’d oust off hard as i can then soon as I’d land I’d jump again, etc etc etc. I’d do that for around 30 minutes each day. At least 10 minutes in the morning and 10 minutes in the evening. I’d also jump rope for 5 minutes on both feet then 2 minutes while standing on one foot the switch and do 2 minutes on the other foot then back to 5 minutes on both.
The fist exercise I was talking about also helped a lot with my wrists, forearms, shoulders and back. And be warned, if you do it prepare to not be able to walk the next day. My legs/ass muscles have never been that sore
Did you do just this workout or did you add some exercises?
@@isaacstevens3127 pretty much all I did was what I said in my first comment. But I’d also do 200 tiptoes on each foot when I took my morning shower.
If you’re not use to doing 1 footed tiptoes then don’t start out trying to do 200. Only do 3 sets of 30 on each foot.
What shoes are best for this type of training? Can I use flat-bottom shoes like vans?
If we start getting shin splints should we take a break?
nah that’s for little bitches, fight through it like a man (rest for like a couple of days until it feels better) recovery important
Yeh. The athletes who don't get injuries are the ones who rest and stretch for as much as they exercise
Will these help an old man who once upon a time would hit his head on the backboard grabbing rebounds, but now struggles to toich the rim with his fingers?
I have been sitting at a desk job for a few years and I'm only about 5 lbs heavier than I was in my playing days.
My jumping was all natural, I never trained it before. It was just as easy to lose it.
Had me for a minute there
Do it with weights are more effective or not sir?
do you need to do all of these or just one to two to get the boost? do u think I can get to dunking soon btw? By high school? Im 13 8th grade 5’9”
I was so close to commenting this man said no equipment then pulled a whole vertimax out 🤣🤣🤷🏿♂️🤷🏿♂️
he said just playing after..
Bro these workouts are goat
"No equipment"
Proceeds to use stairs and a chair 😂
Went from 5 4 power side hitter with no hops, to being able to hit sharp cross and t lining the ball almost every set.
Would you say that you have to stretch and warm up to see any diffrence?
u can get results by plyos alone. that being said i would strongly recommend stretching and warm up to minimise any chance of injury and stretching + mobility exercises also help to increase vertical by being able to increase tendon/joint flexibility which can store more energy which translates to higher jump.
How many times a day?
Very effective, i managed to do the 1 block vertical jump for the beef
will doing more reps like 10 instead of 5 be more effective? and will doing it more times a week be more effective? like 4-5 instead of 2-3?
I am doing it everyday from now on i will edit it after 1 week
King don’t do it everyday . Your body needs rest and you wouldn’t see much results as your muscles are being overworked . That is why he said 2-3 times per week. I hope
This helps you. 2-3 times a week is more efficient than everyday .
I am A PT and I truly wouldn’t want anyone hurting themselves. Your muscles need time to heal and recover
I hope
This helps King
@@LuminousGatewaythank u brother for the advice ❤
Update @@Its_NICHOLAS
I’m so exited cuz volleyball tryouts are soon and I want to make it!
Same
Ty bro
Does the X between the 2 numbers represent the amount of reps?
My knee blew. My knees weren't ready for it lol
😮 on which workout?! are you okay?
@@ogank901 the jumping ones
I get that most injuries you cant prevent but this is why you stretch and warm up as much as possible before doing hardcore stuff for long periods of time
@@coolraygaming not like blew as in tendonitis. You cant just jump to hardcore plyos. You have to progress. No one told me that lol. I just start doing the ones in the vids and my knees just blew up. I had to start from just baby level hopping and increase the height lol
@@Chavanun555 wdym blew ?? Like pop out or got hurt
U don’t even gotta do these, I used to have like a 24 and all I did was literally just play basketball on a lower rim all the time and just go for dunks, now it’s like a 31 but I haven’t measured it for like 2 weeks. It’s all about repetition, if ur doing the same jumping movements all the time it’ll get better
Also doing lots of calf raises could help
Nice
Is it 3 sets of 8?
i did it for a week and a half. all i can say is that you should do this if you want to jump higher
They cracked I’m a freshman in high school and can hang on rim and last year I nearly wasent able to touch net
I’m 5’4 and I can almost touch backboard so i will do these and see if i could touch it doing these.
Will update with results every week
I am a little over 6 foot and 13 years old. got rim for the first time 3 days ago. Just started doing these and will update weekly. Will I ever dunk?
Yessir I started to so I'll update with you 💪
@@5STRR_NU I just pulled down the rim for the first time after 4 days of doing this
How many times did you do that in a week ? How is the progress 1month later ?
Are low reps really enough??
For the depth drop does it matter which leg you drop with
I hit my head on the ceiling fuck it hurts 💀
Lol😂
Very great video ❤❤❤
Are all of these workouts plyometrics
Imma try this
Can just barely touch the volleyball net
Gonna keep u guys updated😅
Thx dude
How long should I do this a day
Um once ? Lmao but seriously you do the ammounts fo reps said here and thats good
Seated Vertical Jump 3 sets of 15 5 sec rest
10 sec rest
Split Jump 3 sets of 10 5sec rest
10 sec rest
Depth Jump 3 sets of 12 5sec rest
10sec rest
Stair Jumps 3 sets of 8
But instead of 5 sec you rest 1 minute (im just too lazy to correct it) you do that 2 to 3 days a week and thats it
BRO I JUST DID IT A FEW MINS AGO, A FEW DAYS AGO I COULDNT TOUCH MY DOOR FRAME TYSM BRO
Amazing🎉🎉
Whats is a set? New to this
Be careful with depth jumps if your young, its one of the only excercises that actually will stunt your growth
Ty
Is it true depth jumps stunt growth
I did this for 1 day, and I went from being g 2 inches away from touching the ceiling to touching the ceiling
Thanks
Does this help with getting taller too?
Getting taller is just genetics, you dont train that
@@david.amuiki That’s not true
@@CubeSense1 you can keep living in a dellusion brother , just know that you were warned.
@@CubeSense1You can only exercise, eat healthy, and have enough sleep. 99.9% is hormones aka genetics.
DEPTH JUMPS STUNT GROWTH😶🌫️
No equipment :skull: continues to use stairs and boxes
Just go outside and find some
Why you keep changing the routine
Is it okay to do this every day?
If you don’t feel tired and get enough rest, I would say yes
Just run hills.. up the hill to b specific. Foward and backwards. U will throw up if u eat right after. Do it 10 times. Until u can time urself u can do it as little as 4 times but w a weighted vest. If u do it as a group hold push up position while the other group goes up n wait till they come down. N so on. Best workout for hops I ever done. In a month u will se a huge difference. Do it 1-3 times a week, don’t over do it n make sure u warm up or u will pull some if ur running up a real hill.
Update : Day 1
Stand vert 20 inch.
Running vert 27 inch
Broad jump 7,5
Long jump 15,8
Updating 1 week
good luck bro
good luck
Update?
So ?
Where is the update
So is it like 3 sets of 5 or 3 sets of 8 or is actually 3x5 and you do 15 intotal?
For splits what counts as one rep
man that stair workout is something
Guys I will for real do these workouts for a month and see if anything changes with my vertical, I do volleyball and can’t reach over the net so I play back row right side so imma try these excercises so I can eventually play front row right side too I’m 5’2 and I’ll update you all
I also play volley ball and i can barely reach over the net, have any updates????
Im 153 cm 😭🙏
If i do extra is it ok
I am believing u bro
Do you have to jump to your full potential while doing these exercises?
Yes
But not the stairs one
Dexton joined the chat
Seated Vertical Jump 3x5
Split Jump 3x8
Depth Jump 3x5
Stair Jump 3x8