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/
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 :)
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
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)
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
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.
@@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🙏
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 ;)
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! ❤
Thanks for the video it’s really helped me jump higher within a span of 5 months. Used to only touch below the rim at 6’2 now I’m close to dunking! Appreciate the workout man it shows how you can overcome crappy genetics.
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 😉
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!
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 play handball, its a very fast sport and you need to be very fast, thanks to you i found a workout to be even faster than before, thanks man you're the best
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.
Psalms 18:2 and Psalms 73:26: "The Lord is my rock, my fortress, and my deliverer; my God is my strength, in whom I trust. Though my flesh and my heart may fail, God is the strength of my heart and my portion forever."!!
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
Esse treinamento está me dando muitos resultados, estou fazendo dia sim e dia não, só não estou fazendo os últimos 2 exercícios pois meu joelho é machucado e eu não quero arriscar mas mesmo assim eu estou tendo muito resultado meu salto realmente aumentou consideravelmente... Testem mas tem que ter consistência
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 🙏
@@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.
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
Hey, I'm at 15 year old 5'11 Basketball player that can almost reach the rim (Naturally ig I've never done plyometrics) I'm making a workout schedule and want to know a few things 1: Will my legs get stronger and more toned by doing this twice a week (Sunday & Wednesday), I also have agility training and other HIIT workouts + basketball practice throughout the week, I wanna know if my legs will get more toned and build strength after a few weeks of training. I'm not going to be using weights first starting out but as I progress I'm gonna use extra stuff to get more power. But yeah, will my legs get toned just by doing this (and my other work outs), even if I don't do resistance training with legs. 2: Will my Vertical increase a lot in about a month or two? Like I said I've never done plyometrics and can naturally almost touch the rim (Could be just because of my height I'm 5'11 idk I only miss by 1 or 2 inches at most on a 10 foot rim when I jump with max power). but will I be able to touch the rim or even dunk if I do this Twice a week Sunday & Wednesday for the next 1-2 months (I'll continue after I'm just talking short term) 3: Is doing this exercises 1 time on Sunday's and Wednesday's good enough, my main concern is overloading my legs because I have a lot of other things to do throughout the week, such as other HIIT training, Basketball Practice, and Potentially Basketball games, not to mention agility training the same days. My Workout schedule goes something like Sunday - Plyo & Agility training Monday - Upper body + HIIT Cycling workout tuesday - Basketball team practice & Core Wednesday - Plyo & Agility training Thursday - Upper body + Team practice Friday - Core + HIIT Cycling workout Saturday - rest My team also has bi-weekly games on saturday and sunday which will negate sunday's plyo-agility training My main focus by doing this is to get toned legs and a higher jump over the next 2 months, is this sufficient to achieve those results?
@@out-work I see, thank you, Muscle mass isn't really a goal of mine since in my opinion that's something more for footballers compared to basketball players, I'm working on getting my legs, core, and chest a bit more toned, my upper body as well but in a sense my upper body needs a little more mass which I'm going for my lifting weights. I believe I have a fast metabolism as well because I eat a lot without getting excessively fat and I've always been that way in a sense. But my main goal before this summer is get my legs more toned by just plyometrics and agility because that's going to burn a lot of fat and make my legs stronger. I'm aware that doing plyometrics to much can lead to injuries so that's something I'll be watching, and as far as agility I think that really pushes your core, glutes, and calves while plyo's work a bit of everything... I'm not exactly sure which muscles are all used in plyometrics so I'm hoping it targets the Hams, glutes, calves and quads. As far as the HIIT cycling, i do it because I need more stamina as far as doing running and jumping like activities because my legs often tire out or I'm out of breathe when I sprint for a long period, my recovery time has improved by a tone as I can recover my breathe in a minute or so with water compared to when I first started. But HIIT is for less impact on my legs so that they can have a period to rexover and go easy while I still can improve my cardio endurance. The most I've had problems with is probably my ankles because of strain from basketball sometimes, but it doesn't really hinder anything in performance. So yeah, to sum it up, I'm doing plyometrics and agility instead of resistance training so that 1: My legs get stronger and faster 2: My legs can get to look more toned 3: The HIIT Training really pushes me cardio wise which is all perfect for basketball. I'm looking forward to starting my fitness plan Sunday so that I can be a better basketball player. By the end of my school semester I have a few goals to accomplish as well 1: Get my body more toned and looking good 2: Be able to touch the rim or even dunk 3: Get more agile and able to turn faster 4: Get my stamina up so that I can run longer and faster. By doing my workout routine every week I hope to reach all these, may 13th is my deadline and I'm looking forward to seeing what I can achieve by then. Basketball wise I really need to improve my body since I'm already on my teammates level and they're much more in shape then me, by doing this I'll be able to take my game next level and dominate other high schoolers. I already got a plan to help me make it to the NBA and I've done research on how I can have better odd's based on other top prospects and former picks. But it all starts right here and right now. Thank you for your help, now I have completed my workout routine that'll help me take my game to the next level. Much appreciated.
I AM GONNA DO THIS 3X PER WEEK FOR A MONTH AND RUN IN THE MORNING BC I HAVE MY FIRST VOLLEYBALL TRYOUT IN 31 DAYS AND I AM SCARED starting now Day1: tired, i didnt know i was in THAT bad shape 😂 it was hard doing the kneeing jumps, but completed nontheless next update is on Thursday:) and saturday so see y'all then + today I'll go running in the evening.
Bro I play volleyball too, and I have to say dont sweat too much on your vertical, as long as you can reach part of your hands over the net, you're fine! Ive seen plenty of short people hit
Hey Syro, out of all of these exercises, which ones are the most effective other than kneeing jumps. This has helped me a lot. Very effective, thanks so much
@@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?
I’m womens soccer player. Now it’s preseason and I’m going to be doing this workout everyday for 10 days. I’ll be updating you guys on how it works for soccer players. Day 1 - I wasn’t doing any exercises for 2 weeks so this one was super exhausting. Update: I’m after 3 days of doing the workout, i don’t see any progress yet. I think it might be because of that my body haven’t recovered enough. I’m gonna skip one day to rest and will come back. After 3 weeks update: I’m back in training with my team and on the short sprint i’m faster than some of my teammates that were faster before doing this plyometric workout. I’m not sure if I’m that good or if they are weaker after vacation but feels like the workout starts giving results! Btw I wasn’t doing it everyday, just 3/4 times a week
Hey guys, I really want to emphazize that every program takes time until you see results. Most studies do plyometric workouts for at least 6 weeks since that is definetely the time you need to see noticable results. Just give it some time and you will see some progress, especially your tendons need time to adapt. Also, if you really want to get the most out of your vertical jump, you could also try our full vertical jump plan: www.out-work.org/vertical-jump/
I'm 15 years old, 5'5 is my height and i'm a member of track and field in our school. I've been doing this exersice to increase my jump because i'm a high jumper. Just a month of my traing i cleared the bar of high jump in 190cm this exercises are very effective indeed. And this year i'm gonna fly high in national games that i've always dreamed for.
This is such a good workout; like 2 weeks ago i could barely touch net, now i can get a almost a hand over rim! Ive also noticed ia huge mprovement in speed. Im 14 and 5'7 btw TYSM!! ❤
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
I'm trying his workout already did 2 days. I'm doing these 4 times a week well try and ill update yall on results right now im like 5'6 and 16 years every week I would update until i could dunk :)
Hi, i always was slow player in soccer and it's my most problem in football progress because i am always late and my agility is bad, Could this workout help me to improve my speed and agility if i do this 2-3 times a week in my room? :D
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
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.
@@out-work I just read your comment and it’s crazy!!!!!! Thanks for your videos and also for your replying!!!!!! I really appreciate it bro!!!l from 🇰🇷❤️
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.
I play basketball and Followed this workout consistently for bout 30-50 Days. I can assure you, the results are great - ✔️ • Back at it again - Part of my Morning & Evening Routine. Got to get that Fast Twitch Fibers Activated.
Starting today tell you the updates Update 1: it’s pretty hard since I don’t have good stamina and I’m not the fittest guy but I do feel more bouncy Update 2: My calves are on fire Scrap that I’m starting fresh new because of exams Update 1: them lunges exercises are gonna kill me update 2: my legs feel like literal jelly
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 ❤
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?
Mann you have instagram? Gotta ask something
@@ilkerthehustler no i don’t rlly have social media lol
@@itz.che1seaa ohh i understand. is it ok to doing these excercise outside? i don't wanna go to gym lol
Been using this workout for the past year. Increased my vertical jump from 29 to 40 inches in that time. Really helped my out man. Thanks.
No way this is freaking awesome!! I’m gonna do it for a year and see where it takes me. Currently at ~28”. What else did you do to train?
@@MarcMJGin any gains?
has your speed gotten faster?
@@MarcMJGin Just stayed consistent and balanced it withs sports an d jus being active
@@youknowits_e Yeah that too. I went from a 12.9 100m dash in grade 8 to a 12.3 in grade 9.Hoping for improvements this year
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??
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
@@vignarajashibhi907warmup
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
Dude 400m, you are so taallllll
@@owaisbaba7978 dude has 100m dong, he can date long distance
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
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
Love the format!
Wow, really thanks so much!
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?
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
This deserves more views. Thanks for the workout bro
Thank you for this workout! You're the best!
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 ;)
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 🙂
Wonderful workout, i was with you 90% of the way.
This workout is such a good way to help improve in your vertical reach
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 the video it’s really helped me jump higher within a span of 5 months. Used to only touch below the rim at 6’2 now I’m close to dunking! Appreciate the workout man it shows how you can overcome crappy genetics.
Wow, amazing, really great job mate, keep it up
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 😉
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 touched the moon after this workout, deff recommended
hahaha, thats some fast progress ;D
Glad this helped 😉
wtf 😂
Love the workouts & background song very nostalgic 🫶
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
I play handball, its a very fast sport and you need to be very fast, thanks to you i found a workout to be even faster than before, thanks man you're the best
just done this 3x over except for knee jumps can't quite do them yet. thank you!
THANK YOU NOW I CAN TOUCH THE CEILING AND I AM 5FT IN YEAR 9,THIS REALLY HELPED I APPRECIATE.🎉
Glad I could help!
Excelente Rutina, vamos por más así!!!
Thank you so good for my tennis explosivity 🙏🏻
Happy to help
Thank bro. Simple but effective
Glad this helps :D
Getting back into tennis after a 5 year hiatus. Havent gained much weight but my cardio endurance is so shite. Thanks for this, fewls great
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 ^
Psalms 18:2 and Psalms 73:26:
"The Lord is my rock, my fortress, and my deliverer; my God is my strength, in whom I trust. Though my flesh and my heart may fail, God is the strength of my heart and my portion forever."!!
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
Sir I feel so good this workout 🏋️♂️
Glad to hear!
This workout humbled me too good
Dude this workout us fire. It actually works. Like 2 weeks ago i couldnt touch the backboard, now i can easily touch it. Thank you!!
amazing workout
can you do plyometric workout for the upper body?
@@out-work thank you
This workout is burning me alive! 🔥
Thank you!
There's a gradual buildup and rhythm to the exercises. Thanks!
Esse treinamento está me dando muitos resultados, estou fazendo dia sim e dia não, só não estou fazendo os últimos 2 exercícios pois meu joelho é machucado e eu não quero arriscar mas mesmo assim eu estou tendo muito resultado meu salto realmente aumentou consideravelmente... Testem mas tem que ter consistência
This is a brilliant short and intense workout, cheers.
Glad to hear, thanks ;)
Been watching your videos for a month now ive been blocking alot of shots in basketball.
Added this to my daily workout, havent seen any results yet as its only my 2nd day doing it but hoping to get results soon 👌
Yo what about now
just wondering have u noticed any results ?!?
RESULTS MY BRETHREN!
have you gotten any results yet?
Yo bruv been 8 months turn on ur notification my man what happened
Fantastic leg workout !! Thank you 🙏🏻✅
I wonder how this will go, ive never done plymoterics i will update this as i go.
Day 1: 33 inch vert
video very good 🤩🤩
Do I need to stretch after exercise?
you can
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 was a great workout thanks!
this guy made me work damn
Those in and out squats were pretty smooth tho 😮💨
Great workout!!
Thanks a lot!
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!
A good warmup! ❤
I used to not be able to dunk, after a month, im doing between the leg dunks! Thanks so much
Hey, I'm at 15 year old 5'11 Basketball player that can almost reach the rim (Naturally ig I've never done plyometrics)
I'm making a workout schedule and want to know a few things
1: Will my legs get stronger and more toned by doing this twice a week (Sunday & Wednesday), I also have agility training and other HIIT workouts + basketball practice throughout the week, I wanna know if my legs will get more toned and build strength after a few weeks of training. I'm not going to be using weights first starting out but as I progress I'm gonna use extra stuff to get more power. But yeah, will my legs get toned just by doing this (and my other work outs), even if I don't do resistance training with legs.
2: Will my Vertical increase a lot in about a month or two? Like I said I've never done plyometrics and can naturally almost touch the rim (Could be just because of my height I'm 5'11 idk I only miss by 1 or 2 inches at most on a 10 foot rim when I jump with max power). but will I be able to touch the rim or even dunk if I do this Twice a week Sunday & Wednesday for the next 1-2 months (I'll continue after I'm just talking short term)
3: Is doing this exercises 1 time on Sunday's and Wednesday's good enough, my main concern is overloading my legs because I have a lot of other things to do throughout the week, such as other HIIT training, Basketball Practice, and Potentially Basketball games, not to mention agility training the same days.
My Workout schedule goes something like
Sunday - Plyo & Agility training
Monday - Upper body + HIIT Cycling workout
tuesday - Basketball team practice & Core
Wednesday - Plyo & Agility training
Thursday - Upper body + Team practice
Friday - Core + HIIT Cycling workout
Saturday - rest
My team also has bi-weekly games on saturday and sunday which will negate sunday's plyo-agility training
My main focus by doing this is to get toned legs and a higher jump over the next 2 months, is this sufficient to achieve those results?
@@out-work I see, thank you, Muscle mass isn't really a goal of mine since in my opinion that's something more for footballers compared to basketball players, I'm working on getting my legs, core, and chest a bit more toned, my upper body as well but in a sense my upper body needs a little more mass which I'm going for my lifting weights. I believe I have a fast metabolism as well because I eat a lot without getting excessively fat and I've always been that way in a sense. But my main goal before this summer is get my legs more toned by just plyometrics and agility because that's going to burn a lot of fat and make my legs stronger. I'm aware that doing plyometrics to much can lead to injuries so that's something I'll be watching, and as far as agility I think that really pushes your core, glutes, and calves while plyo's work a bit of everything... I'm not exactly sure which muscles are all used in plyometrics so I'm hoping it targets the Hams, glutes, calves and quads. As far as the HIIT cycling, i do it because I need more stamina as far as doing running and jumping like activities because my legs often tire out or I'm out of breathe when I sprint for a long period, my recovery time has improved by a tone as I can recover my breathe in a minute or so with water compared to when I first started. But HIIT is for less impact on my legs so that they can have a period to rexover and go easy while I still can improve my cardio endurance. The most I've had problems with is probably my ankles because of strain from basketball sometimes, but it doesn't really hinder anything in performance.
So yeah, to sum it up, I'm doing plyometrics and agility instead of resistance training so that
1: My legs get stronger and faster
2: My legs can get to look more toned
3: The HIIT Training really pushes me cardio wise which is all perfect for basketball.
I'm looking forward to starting my fitness plan Sunday so that I can be a better basketball player. By the end of my school semester I have a few goals to accomplish as well
1: Get my body more toned and looking good
2: Be able to touch the rim or even dunk
3: Get more agile and able to turn faster
4: Get my stamina up so that I can run longer and faster.
By doing my workout routine every week I hope to reach all these, may 13th is my deadline and I'm looking forward to seeing what I can achieve by then. Basketball wise I really need to improve my body since I'm already on my teammates level and they're much more in shape then me, by doing this I'll be able to take my game next level and dominate other high schoolers. I already got a plan to help me make it to the NBA and I've done research on how I can have better odd's based on other top prospects and former picks. But it all starts right here and right now. Thank you for your help, now I have completed my workout routine that'll help me take my game to the next level. Much appreciated.
I AM GONNA DO THIS 3X PER WEEK FOR A MONTH AND RUN IN THE MORNING BC I HAVE MY FIRST VOLLEYBALL TRYOUT IN 31 DAYS AND I AM SCARED starting now
Day1: tired, i didnt know i was in THAT bad shape 😂 it was hard doing the kneeing jumps, but completed nontheless next update is on Thursday:) and saturday so see y'all then + today I'll go running in the evening.
Bro I play volleyball too, and I have to say dont sweat too much on your vertical, as long as you can reach part of your hands over the net, you're fine! Ive seen plenty of short people hit
Hey, great to hear and good luck with it mate!
Feel free to keep us updated 🙂
Hey Syro, out of all of these exercises, which ones are the most effective other than kneeing jumps.
This has helped me a lot. Very effective, thanks so much
@@out-work Ok will try it. Thanks
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?
Great video. Just what i needed to get into plyometric training. Thank You.
Appreciate it and thanks for the kind words ;)
Good job!
Been working cardio and legs a ton, and I heard this stuff is good for hockey. Hoping to take it to the next level a little bit 😉
Thanks bro
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’m womens soccer player. Now it’s preseason and I’m going to be doing this workout everyday for 10 days. I’ll be updating you guys on how it works for soccer players.
Day 1 - I wasn’t doing any exercises for 2 weeks so this one was super exhausting.
Update: I’m after 3 days of doing the workout, i don’t see any progress yet. I think it might be because of that my body haven’t recovered enough. I’m gonna skip one day to rest and will come back.
After 3 weeks update: I’m back in training with my team and on the short sprint i’m faster than some of my teammates that were faster before doing this plyometric workout. I’m not sure if I’m that good or if they are weaker after vacation but feels like the workout starts giving results! Btw I wasn’t doing it everyday, just 3/4 times a week
Nice! All the best stranger, keep us posted 🙏🏻
its been 3 days
Hey! Hope you update soon
Hey guys, I really want to emphazize that every program takes time until you see results. Most studies do plyometric workouts for at least 6 weeks since that is definetely the time you need to see noticable results. Just give it some time and you will see some progress, especially your tendons need time to adapt.
Also, if you really want to get the most out of your vertical jump, you could also try our full vertical jump plan: www.out-work.org/vertical-jump/
Loved this man. Thank you so much! Subscribed! 😀😄
I'm 15 years old, 5'5 is my height and i'm a member of track and field in our school. I've been doing this exersice to increase my jump because i'm a high jumper. Just a month of my traing i cleared the bar of high jump in 190cm this exercises are very effective indeed. And this year i'm gonna fly high in national games that i've always dreamed for.
wow, really good luck mate, wish you all the best!
This is such a good workout; like 2 weeks ago i could barely touch net, now i can get a almost a hand over rim! Ive also noticed ia huge mprovement in speed. Im 14 and 5'7 btw
TYSM!! ❤
You're so welcome!
Also really glad to hear that it worked so good for you, feel free to keep us updated 🙂
Is this actually true
yeah lol
@@ItsSopsyy Nice bro how many times do u do it a week thi
Though*
Good video bro, it's just what I need
Thanks!🙏
Glad you appreciate it!
@@out-work Done this so many times and I always feel that burn!🔥I very much appreciate it!!💪
Thank you for making this video!!!
Thanks for the kind comment ;)
Love your videos man, I play basketball and this video really help me a lot. I appreciate it man.
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.
@@k_kennedy11 okay thanks bro 👍🏼
Your workouts are very effective 💪^_^
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
Many thanks for this🤝
Our pleasure! Glad this helps ;)
I'm trying his workout already did 2 days.
I'm doing these 4 times a week well try and ill update yall on results
right now im like 5'6 and 16 years
every week I would update until i could dunk :)
Good luck and feel free to keep us updated
Btw nice Bakugo Katsuki profile 😉
@@out-work I will 🙏
Any reports buddy
@@basketballlover419 I was able to touch the rim I could not reach before that was only one month...this video really helps
Bacak günlerinde mi yapıyorsun?
This workout is amazing
Thankyou for this instance exercise
Hi, i always was slow player in soccer and it's my most problem in football progress because i am always late and my agility is bad, Could this workout help me to improve my speed and agility if i do this 2-3 times a week in my room? :D
@@out-work I'm sorry if you have already made a video on this but do you have any intense plyometrics to recommend?
Does it work ?
No. Stay toxic
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??
Nice now i know what is phylometrics
Good for when I’m rained in and need some cardio. 10/10 killer
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? ;)
This is amazing, thank you
This really stuck with me!!
Can i do this routine before the run or after the run??
also, Is this video suitable for plyometric beginners?
I’ve never tried plyometric before
@@out-work I just read your comment and it’s crazy!!!!!! Thanks for your videos and also for your replying!!!!!!
I really appreciate it bro!!!l from 🇰🇷❤️
Doing this 3-4 times a week. How long will it take to see results?
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.
how many sets should i do
I play basketball and Followed this workout consistently for bout 30-50 Days.
I can assure you, the results are great - ✔️
• Back at it again - Part of my Morning & Evening Routine. Got to get that Fast Twitch Fibers Activated.
This is also good for football? Can I be faster with this training as well?
yea, sure
Jump+hip rotation 30secs
Right Rudiment hops 30secs
Left rudiment hops 30secs
Jump squats 30secs
Left lunges hops 30secs
Right lunges hops 30secs
In and out squats 30secs
Hops 30secs
Runner hops 30secs
Left pogo tuck jump 30secs
Right pogo tuck jump 30secs
Lunges jump 30secs
Kneeling jumps 30secs ×2
Thank you so much for the video. This really helps!
Thank you 🙏
You’re welcome 😊
Playlist? pls 🙏🏿
Do you use an app for the timer?
This kicked my butt!
Day 1
Starting today tell you the updates
Update 1: it’s pretty hard since I don’t have good stamina and I’m not the fittest guy but I do feel more bouncy
Update 2: My calves are on fire
Scrap that I’m starting fresh new because of exams
Update 1: them lunges exercises are gonna kill me
update 2: my legs feel like literal jelly
Good luck with it mate and looking forward to hearing about your progress ;)
@@out-work thank you
I'll be right back after 2 weeks, please keep Updating!!
@@angelomariquitabro I forgot abt this due to exams😭😭 I will now restart since it’s school holidays I have more time
@@WestCoastEaglesFan1111 update
will this help with speed too?
Yeah, would actually help a lot with speed, especially during the acceleration phase (first 30 meters) 😉
Hey one doubt...
Do I immediately have to do 30sec?
Or can I pogess my way from 15sec
Great workouts!
@@out-work oh thanks mate!!
Hello, I loved the workout, but are there any good progressions to the kneeling jump? I’m struggling with the form