10 Plyometric Exercises for Vertical Jump: How To Increase Vertical At Home

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2:35 tuck jump
3:00 rolling 1 leg box jumps
3:56 low hurdle jumps
4:37 seated box jumps
5:10 jumping lunges
5:50 explosive step ups
6:26 squat jumps
6:50 depth jumps

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Set and reps for eight week?

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I started doing your workouts I went from dunking one hand every other day to dunking with 2 easily off one foot

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What would you suggest for sets and reps overall on these excersizes?

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What are set counts for these exercises

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How many sets/reps for each exercise would you recommend?

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how many reps would u recommend for weighted squat jumps?

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brother how many sets and rep of these exercises?

[@NathanaelMorton]

Kneeling Jump to Tuck Jump: 3 Sets of 5 Reps
One Leg Tuck Jump to Box Jump: 3 Sets of 5 Reps
Rolling One Leg Box Jumps: 3 Sets of 3 Reps each leg
Low Hurdle Jumps: 3 Sets of 5 Jumps down and back
Seated Box Jumps: 3 Sets of 6 Reps
Split Leg Lunge Jumps: 3 Sets of 10 Jumps total
Explosive Step Ups: 3 Sets of 12 each leg (Burn Out Sets)
Squat Jumps: 3 Sets of 10-12 Jumps
Depth Jumps: 3 Sets of 5 Jumps
Dunks (or High Object Touches): 3 Sets of 5 Jumps
NOW! Let me say this lol. You don't want to do all 10 of these in the same workout. If I were you, I would choose 4-5 out of the 10 exercises and do those as a workout. If you are doing weight training as well, I would only choose 1-2 of these to include in the workout. Hope this helps.

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But what’s the set and rep range for each exercise

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For the body weight program how many times should we do it a day.

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3x per week brother. Monday, Wednesday, and Friday. Do not do it every day - your muscles need time to rest and adapt to grow stronger from the training.

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Should I do this everyday or something else because I don’t want to injure myself or something like that

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does tucking legs while dunking help at all? i dunk with my legs straight but i see everyone tucking their legs in at least a lil bit when dunking.

[@CouncilOfTheLostGoats]

Launching your legs up right as you leave the ground helps to jump higher.

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@@CouncilOfTheLostGoats are you sure cuz ive tried it before and it was the same

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@@godlyxferris7879 it doesn’t help physically but some peoples legs end up tucked bcz that’s what their body naturally finds comfortable don’t think about it, try dunking and see what you end up subconsciously doing

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I’m 5’11 and I can dunk a tennis ball on my basketball net at home it’s around 9’7-8, if I do 5 of these and switch up every day how fast do you think I’ll be able to dunk a basketball? Or should I include some weight training also

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Dunk on my net, not a 10ft one

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Definitely include weight training if you can. That is the fastest way to results!

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Nathanael Morton I only got dumbbells, what exercises can I do with them

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