ฝัง
- เผยแพร่เมื่อ 26 ก.ค. 2024
- ✖ 10 MIN PLYOMETRIC HIIT WORKOUT - Speed / Vertical Jump Workout ✖
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► ABOUT THE WORKOUT ◄
• What is this workout for? ➝ This workout is perfect when it comes to burning fat as well as increasing your speed and vertical jump. Plyometric is a training method that is used in most sports since it is super effective to increase your performance (especially running and jumping).
• Why should I do plyometric exercises? ➝ Plyometrics help you to reduce your ground contact time (for example when running) as well as an increased ability to jump.
► MUSIC ◄
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➝ E-Mail: syromanagement@gmail.com
ENJOY THE WORKOUT! 💘 - กีฬา
Are you looking for a full workout program that actually gets your vertical jump to the next level? We can definetely get you there with our free programs 🙂
www.out-work.org/workout-plans/
Would it be worth including boxjumps and/or depth jumps into this workout?
does this not put your workout higher?
What music was used in this video?
Thank you for sharing!!
Jesus loves you ❤
its so hard to keep up with you dude, but im doing my best to finish this exercise, my legs are burning like hell
Same I had a very bad knee pain I couldn't even play in full power
Fr
Here is my progression throughout a month, I might continue if I see growth. I will also try to do this exercise at least 5 times a week.
Week One:
Day One: Barely got through, but you gotta stick to the grind 💯
I started with this workout a few days ago, I think Monday or Tuesday and I can definitely feel the results. At first I couldn't finish the entire workout. I still can't but there is definitely progress. (I'm a 400m athlete healing from knee and calf injuries)
You should stop doing high level plyometrics and do some isometric first.
@@princem2314Love is gone ( Whales & Jo Cohen )
Did you split it now? If so then drop me the schedule
This deserves more views. Thanks for the workout bro
Thank you for this workout! You're the best!
just done this 3x over except for knee jumps can't quite do them yet. thank you!
Loved this man. Thank you so much! Subscribed! 😀😄
wow, that workout really is amazing thank you🥳
Thanks man this is useful, I'm 15 and 6'4 but I was barely able to dunk , with this I'm jumping way higher, but is important to add a strength workout
Love your videos man, I play basketball and this video really help me a lot. I appreciate it man.
This workout is such a good way to help improve in your vertical reach
I'm 5'10 and I've been doing this workout about 2x a week, (to be more explosive, and eventually dunk) paired with basketball drills, and trying to touch my ceiling 10-15 times. I'm also reallyyyy close to touching the backboard (about 1-2 inches away). Today before I did this workout, I tried to approach and jump and touch the ceiling, (like I normally do) and to my surprise I actually touched my ceiling (I couldn't do it before, I was about 1 inch away, so my vert increased at least an inch). I'm definitely making progress with this workout, and I wasn't even doing it that consistently. I'll make an update after doing this consistently for 2 weeks, and hopefully by then I can touch the backboard.
Edit 1: I'm gonna be honest, I havent done this workout consistently for a while , but im been staying fairly active and doing things like swimming and playing volleyball, and now I can literally jump and touch the ceiling with ease. I can confidently say this workout works pretty good, just don't overdo it especially if you get injured or sore easily like me, and take breaks in between sets if you need to :)
update?
Update?
This was a great workout thanks!
Fantastic leg workout !! Thank you 🙏🏻✅
Guys, this workout is amazing and gets results fast.
Three weeks ago, I could not dunk on a 9”5 goal. Today, I dunked on a regulation 10” goal. I have been doing this consistently three times a week, and it’s crazy how much higher I can jump.
How tall are you
@@mootii3978 6”3 but I’m only 14 and have literally no hops
@@jettshade7029 jeez 6’3 at 14
@@iluvvjp7637 now 6”4
@@jettshade7029 damn i’m only 5’9 or 5’8 im 14
Good video bro, it's just what I need
This is amazing, thank you
Guys this workout is amazing and gets fast results. About two weeks ago I was barely able to touch rim but after doing this workout 3 times a week I was able to start hanging on rim. Bytw I’m 13 and 5’10.
Update: I can dunk know thanks so much! 6ft and 13
The fuck u doin 5”10 at 13
im 14 and 6 ft and I’m trying to dunk on 10 ft thank you for the motivation
@@brandonrexhepi5795 how are you guys so tall lmao im 14" and about 5"6-5"7
Bro y'all are tall Ong I'm only 14 and 5'5 🥲 my parents are short
Damn big man
Thank you so much for the video. This really helps!
I did this everyday for two weeks and my speed increased and my vertical jump amazing workout!
Update for 2 months please
Update?
@@DaaZzurp Yea still be doing this my legs look crazy rn Faster than I ever was by a lot and also I can finally dunk on 9 feet so I really suggest this
@@KJDAGOAT2396 hey man i dont know if this will reach you but i have question,is it okay to do plyo workout on rest days? Eg,upper body for day 1 and for day 2 which is active rest day will be plyo,cardio,abs etc etc what do you think king? Thanks🙏
@@KJDAGOAT2396bro do I only need to do it once a day or twice?
I am a basketball player my height is 155 centimeters and iam very slow and unathletic at first i couldnt touch net, but after doing this for 2 months 3 times a week i almost touch the backboard i feel like i have more stamina and iam way quicker at first i coudnt finish the workout but doing it for 2 montsh straight now its very easy so i do this workout 2 times a day instead of one and after the second one my legs burn as fuck most intense excersices are jump squats in and out squats and lunge hops thank u outwork for this amazing workout appreciate it! ❤
If your legs burn like crazy u are doing it right 🙂
This 100% works Ive been doing this 4-5 times a week for a little over a month. I went from nicking the rim on 1 of every 10 jumps to getting half my hand over and consistently grabbing it. I’m 5 foot 10 and 15 years old
I will update
Im 5 10 too i will update you if i ever dunk
if you do this 4-5 times a week your knees are going to collapse by the age of 20
@@somidelhow’s it going
How’s it going
U alive mate??
There's a gradual buildup and rhythm to the exercises. Thanks!
I came across this exercise after reading about it in a magazine. I'm a 50 year old woman looking for something to increase my fitness. Found this on you tube and tried it out. Loved the music, most moves I could do (I'm sure I'll be able to do the pogo and last one soon). Just doing it to increase fitness, strengthen legs and tone waist. Couldn't move on day 2 😂 every muscle ached, but back to it on day 4, and really enjoying it. This is not just for basketball players increasing their performance.
Hey, really glad to hear that this helps and yeah, the workout is definetely intense, I struggled as well with it the first time doing it ;)
And most people dont do plyos but they are definetely great for almost everyone, whether one wants to lose weight, stay fit or improve performance 🙂
Really thanks for the kind words and good luck with the workout ;)
This workout is amazing
Good for when I’m rained in and need some cardio. 10/10 killer
Wonderful workout, i was with you 90% of the way.
Things I learned Today: Don’t do this right after hitting legs 💀
I was just about to go to gym and try this (Today's my leg day)
Do this before
Why would you even think of trying this💀💀💀 that was all your fault😭
🤣🤣🤣
When u go to the gym this should be the first thing u do so ur legs would be fresh and ready to go
Thanks for this plyo workout
This workout is burning me alive! 🔥
Thank you!
Great video. Just what i needed to get into plyometric training. Thank You.
Appreciate it and thanks for the kind words ;)
I used to not be able to dunk, after a month, im doing between the leg dunks! Thanks so much
Thankyou for this instance exercise
Thank you for the workout
Good job!
Great work out brother you earned a sub
Awesome workout! Thanks for sharing:) keep it up!
This is a brilliant short and intense workout, cheers.
Glad to hear, thanks ;)
It's fun and good.
A good warmup! ❤
Love the format!
Wow, really thanks so much!
Been watching your videos for a month now ive been blocking alot of shots in basketball.
100% suggested, I couldn’t dunk at 6’2 ft, started doing this 3-4 times a week for 3 weeks now I can dunk easier than before, feeling more bounce, explosiveness and faster, I do some of these with added 20 lb
Hi i just started plyromeyrics trying to find the best workout I think I found it my avg jump is 16 ‘ of the ground I need a lot of work tysm
I’ve been doing this for a week or so now and it feels great. I am dunking on higher nets now went from 8,5 to 8,8. Make sure you incorporate strength testing to. Plyometrics alone will not be enough from my experience. Even just doing body weight leg training twice a week and this exercise 3 times a week your vert and athleticism will sky rocket. This is all from my experience so it may be different from you
Hey, really great to hear that this helped you and yeah, adding some strength training can definetely help a lot as well, feel free to keep us updated on your progress 😉
Thank you for making this video!!!
Thanks for the kind comment ;)
Thank bro. Simple but effective
Glad this helps :D
I am 12 years old with a height of 5'5, i have started doing this workout 3 days ago, i've went from reaching 8'2 to touching 8'7 in just 3 days! I plan on continuing this workout and i will update you guys after Two more weeks of doing this. I will touch that rim one day, keep hustling Kings! 👑
Thanks for the workout, OutWork! ❤
Keep it up! Really so glad to hear that this works for you even though the progress almost seems to big for just 3 days haha ;)
Great work and keep us updated!
@@out-work I, myself could not have believed it either, haha I just finished my workout today and those lunge jumps don't seem to be killing me anymore and I am able to keep up with you now! 😁
I’m 11 and I hit 9’ today because I did this workout twice a day for 1.5 days.
@@AhSchit11?? Good Work Boy!
How u soo tall for ur age, I’m 5’2 and I’m 12😂 my parents are actually pretty short😢
Dad:5’3
Mom:5’2 1/2
Nice now i know what is phylometrics
Great workout!!
Thanks a lot!
Thank you so good for my tennis explosivity 🙏🏻
Happy to help
As a goalie i really need to do hiit drills. Im gonna put this on my workout list👍
Does this improve power for footballers??
i touched the moon after this workout, deff recommended
hahaha, thats some fast progress ;D
Glad this helped 😉
Used to watch another channel about vertical practice, before I started to practice I was not even close to dunk and I am soon 20 years old but after that I was able to dunk but rimgraze after one month.
I am 6'2 btw and now that I watched this video for about one and a half week I am consistently dunking on 10 feet rims.
I also am able to dunk with two hands on a 9'5 inch rim which I couldn't do less then a month ago. Next goal with this channel is to dunk with two feet on a 9'5 inch rim and then 10 inch rim. After that my goal is to learn acrobatic dunks. Thank you so much :)
Your workouts are very effective 💪^_^
Many thanks for this🤝
Our pleasure! Glad this helps ;)
Great
THANK YOU NOW I CAN TOUCH THE CEILING AND I AM 5FT IN YEAR 9,THIS REALLY HELPED I APPRECIATE.🎉
Glad I could help!
Did this tonight, I’ll update you guys for my progress. Im 15 years old 5’5 and i am inches away from reaching the rim. Looking forward to grabbing it with the help of this workout!
how many sets u do?
@@out-work 5 to 6 times a week? Plyo is very intensiv ive never heard to do plyo so many times in a week are you sure?
@@xolofan970 these are bots
@@xolofan970 2 - 3 times a week is enough
Can u touch the rim now?
I wouldn't have realised how crappy my arm/leg coordination was without this exercise. thanks so much for posting this! Let's see how much I can improve from my current 10.5 inch vertical jump height 🙏
What is it now?
@@bruh5718 I can follow the whole video without pausing in between now. I haven't measured my jump height but I'm visibly jumping higher than my peers.
@@spiral310 Nice! And when do you do this workout?
@@bruh5718 on nights that I'm not training heavily, so about 2-3 times per week.
@@spiral310
I can follow the vid without pausing and it's only my first day but I can't walk right now 😅
this guy made me work damn
Those in and out squats were pretty smooth tho 😮💨
Sir I feel so good this workout 🏋️♂️
Glad to hear!
Just completed day 1 I’m about 3 inches away from dunking hopefully this helps
Update: 3 sessions after my first plyo workout I am beginning to get a few dunks in
Update #2: I am now dunking in game and working towards my first poster.
Update #3: Got 2 posters in the same week and continuing the workout only higher from here.
Update #4: Jumping in general is just so much easier, started to combine the workouts with isometrics and my hops just keep getting better and better. Even on a off day I can still throw a few down with ease.
Yo let's go your doing crazy van you dunk now
How tall are u and how old are u
@@Hops402 5'11 & 16
Another update?
@@Jakimaru0 gotchu bro ^
Hello, I loved the workout, but are there any good progressions to the kneeling jump? I’m struggling with the form
I subbed
It’s easy to watch but it’s hard to do but it’s fine to keep the work
This kicked my butt!
well only being 5'9 i play basketball i have never worked out my legs a day in my life but i can somehow wrap my fingers around a 10 foot rim. i'm going to do this workout everyday for 2 months and i hopefully will come back with a progress update on dunking.
Thank you 🙏
You’re welcome 😊
Amazing
Thank you! Appreciate it!
Great workout really love it 🙏 but I really want to know the name of the first song you used.
Cool
Just what I need
Really glad to hear that this helps and thanks for your kind comments ;)
I wonder how this will go, ive never done plymoterics i will update this as i go.
Day 1: 33 inch vert
those lunge hops burns so much
Day 1 completed
Thank you
You're welcome
amazing workout
can you do plyometric workout for the upper body?
@@out-work thank you
Thanks bro
Any time
My achilles hurts just watching this.
I’m still gonna try it. 😞
Hey bro. I’m so happy I saw this amazing workouts. But can you do plyometrics while having a knee pain?
@@out-work Thank you. I tried the workout today & I almost fainted 🤣. I couldn’t even complete it(kneeing jumps). I really thought I could do 3 sets. I’m planning to do it everyday for 2weeks at least 1 set. Is that a good plan?
Lunge hops killed me man!
Thanks 👍
Thanks so much, really appreciate it ;)
Hello iam levi I can touch the rim iam 5,9 at 14 holy moly this workout is the best polymeric workout I've ever seen I'll keep you updated when I can hang on rim iam subbed now best video and channel ever my man
@@out-work updates:
Haven't stayed consistent through this month did 2 workouts last week 3 the other just today I can now dunk a tennis ball oh my gosh this workout really have fast results I prob increases my vertical by 2 to 3 inches in 2 weeks wow thanks bro I can’t consistently dunk one tho like on a bad day I can touch rim easily
@@out-work just finished day 4 of your free vertical jump plan day 5 tommorow can’t wait to see better results with the plan
how is your progress??
I am really thankful that you made this vid I started yesterday and I can run a bit faster but it was only yesterday (I am on my way to becoming a football or soccer player) btw I am 9 and I am 4,9
Wow, really glad to hear, thanks for the kind words and good luck on your journey!
Im 13 years old started this workout on monday and omg i struggle so much im a basketball player and need to increase my speed the vertical is just an xtra
just started doing this every weekday for ONE WEEK and I feel way more explosive a week ago, and I can also touch a basketball net easily
Hi just a question
You do it only one time ? Or you have to do 3 reps (like you repeat 3 times the video) ?
Idk if you understand me but could answer pls
Thanks
@@gentianmorina1198 I do it once every day but I also do Box Jumps without the Video.
@@Amen771 okay thanks bro 👍🏼
Probably gonna steal these for my client's
Top
I'll do it for a month then update yall
29/10/23: this fr gave me hoops i did it for 2 months, 4 times a week
Good luck and looking forward towards your update ;)
Its been a month
😐😕
That's good
@@out-work i'm from Vietnam
Works
Glad to hear ;)
can I add this to my weights workouts and do them in the same day?
im 15years old for 5’11 I'm able to hold on to the basket quite easily, I dunk with a tennis ball but I can't do it with a real ball. I'll get back to you after each training week.
Good luck with it and how is it going for now? ;)
I'm wanting to got faster would it work if I bumped the time up to 1 minute
I'm just a 10 yr old tryin to do this workout and doin it with the perfect for while keeping up with u is sooo hard man🥵🥵🥵🥵🥵🥵
When should I do this workout after or before lifting and how often like every day
Nice
Thanks a lot, glad this helps ;)
How many times should I do this a week? Especially because I do other workouts during the week but I want to work this in more than once… any suggestions?