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 :)
Umm, when sprinting or jumping, it works a little bit different. You obviously always do your best and adapt to the workout. After around 3 month, I would literally just switch to a different workout, probably some high impact stuff with less jumps and more effort during every single jump for 2 or 3 month. I would recommend to change workout routine every now and then instead of adding weight or some stuff like that. Studies also show that additional weight for example is not beneficial.
Im 15 and ive done this workout 2nd time, because i wanna be flying and slamming the rim i hope this helps my progress because my thigh feels like its springing rn but when i jump it feels like my gravitational force got heavy after the workout right now
Didn't really understand the spanish part but if you want to maximize explosiveness, do it before your leg day, if you want to maximize muscle growth, do it after
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! ❤
Yea, I would also recommend some really high impact work though, like this once to twice a week and some high impact jumps once or twice a week would probably get you the best results :)
started doing this as everyday since new year im 6ft and sometimes grabbing rim Ill let y'all know by the end of this month how it goes. My goal is to stay consistent. January 13: it’s actually amazing I’ve been doing these every day and I finally grabbed the rim with two hands after the first couple days my bounce decreased then shot right back up even higher
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
@@out-work I'm playing cricket since i was 12 but i wanna upgrade. So my coaches suggested to do some plyometrics and it will help to move my legs faster
I was basically a soccer/football player my whole life but I unexpectedly got asthma for the past 3 years and I am not even able to run properly for 3 mins, considering how good i used to be at football. I left football at the age of 13 and I thought its over for me and I can't play any sport. But my friends encouraged me to play basketball as I have a decent height. I am turning 16 in 2025 with the vertical of only 13 inches. I am new to basketball and its only been a few months but I want to improve as quickly as possible and be the best player in my basketball team. Due to which i am very devoted to increase my vertical jump as there are very few people in my country who are in high school and can dunk. I have 8 months for the tournament to come up, I will keep posting my update regarding this workout guys, I will be doing it starting from today, alternative days. Right now i can only touch quarter of net. I will post my update in a month or 2. Stay tuned 🔥.
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 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
If you wanna improve your vertical jump, you have to do plyos with low repetitions and long rest. A hiit workout will not get you there, it's good for endurance though.
depends, ideally, you combine both, low and high impact. This workout is good to build a foundation, but adding high impact plyometrics is definitely important to maximize the vertical jump. Just doing high impact without low impact and especially HIIT would probably not be ideal as well, since low impact work is really important for tendon health and can help to improve recovery as well as athletic performance
I'm 5'8 and im gonna try to do this workout consistently. Currently i cant touch the bottom of the backboard and im really hoping i will be able to grab rim after a few months
Hey, yeah sure, that doesn't matter too much. You can also just do the hip extension instead of the knee jumps (so the first part of the knee jumps), this would definetely help you to get to the knee jumps ;)
@@out-workBroooo just touched the rim last day first time in my life. I am more agile and it hasn't even been so long since ive started. Appreciate it
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
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)
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 :)
This is my day one and my stomach hurts, my legs well they dont hurt since i cant feel them i was able to keep up until the last part where my legs gave up
Sorry for the super late reply. Yeah, this workout would be great for football. It helps especially with acceleration, jumping performance as well as change of direction & strength performance :)
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.
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
for those of you scrolling and wondering if the comments are bots or legit I will be doing it and documenting it I am 6ft2 and 6ft3 with shoes I play volleyball and go gym I will be doing it 5x a week I also weigh 90 kilos sitting at 15% body fat so im not obese for those wondering as to why im so heavy also I've been playing volleyball for over a year so I can already touch a basketball rim my goal is to get my whole forearm over the rim and be able to dunk and just be faster and jump high I will update every week if I remember.
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
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."!!
@@out-work I am doing 3 times a week and seriously in just one week my vertical jump has increased and I am continuing this workout thanks man for this workout it is helping me 😭
Yeah, would definetely help with that and can also help with change of direction ability. Plyometrics are definetely great and important for football players (and for pretty much all explosive sports)
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.
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 😉
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
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
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
Should I do progressive overload and if yes, how?
Umm, when sprinting or jumping, it works a little bit different. You obviously always do your best and adapt to the workout. After around 3 month, I would literally just switch to a different workout, probably some high impact stuff with less jumps and more effort during every single jump for 2 or 3 month. I would recommend to change workout routine every now and then instead of adding weight or some stuff like that.
Studies also show that additional weight for example is not beneficial.
i touched the moon after this workout, deff recommended
hahaha, thats some fast progress ;D
Glad this helped 😉
wtf 😂
Love the format!
Wow, really thanks so much!
Im 15 and ive done this workout 2nd time, because i wanna be flying and slamming the rim i hope this helps my progress because my thigh feels like its springing rn but when i jump it feels like my gravitational force got heavy after the workout right now
Not entirely sure what you mean but be sure to rest, recovery is important :)
This workout humbled me too good
Se puede hacer el mismo día que el día de piernas??
It be more painful but if you want to do it before leg day. Like 2-3hrs before
Didn't really understand the spanish part but if you want to maximize explosiveness, do it before your leg day, if you want to maximize muscle growth, do it after
Wonderful workout, i was with you 90% of the way.
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 🙂
Works
Glad to hear ;)
Can this help me dunk
Yea, I would also recommend some really high impact work though, like this once to twice a week and some high impact jumps once or twice a week would probably get you the best results :)
@ okay man ty
Thank you 🙏
You’re welcome 😊
Thank you
You're welcome
Nice
Thanks a lot, glad this helps ;)
I'm trying this for fencing
Good luck, should definetely help with explosiveness ;)
Good job!
Just what I need
Really glad to hear that this helps and thanks for your kind comments ;)
started doing this as everyday since new year im 6ft and sometimes grabbing rim Ill let y'all know by the end of this month how it goes. My goal is to stay consistent.
January 13: it’s actually amazing I’ve been doing these every day and I finally grabbed the rim with two hands after the first couple days my bounce decreased then shot right back up even higher
Good luck mate. Feel free to update us :D
That's good
@@out-work i'm from Vietnam
this guy made me work damn
Those in and out squats were pretty smooth tho 😮💨
Thanks bro
Any time
Many thanks for this🤝
Our pleasure! Glad this helps ;)
Thanks!🙏
Glad you appreciate it!
@@out-work Done this so many times and I always feel that burn!🔥I very much appreciate it!!💪
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??
Amazing
Thank you! Appreciate it!
Done with my first 3 days
How did it go for you? ;)
I am 5'8ft i can touch the lower part of basketball rim let's see the improvement what will happen after 1 month
THANK YOU NOW I CAN TOUCH THE CEILING AND I AM 5FT IN YEAR 9,THIS REALLY HELPED I APPRECIATE.🎉
Glad I could help!
Im gonna start doing this for 2 weeks and give results (im 5"5, 12 and can barely dunk on 8ft hoop
Good luck and looking forward to hear about your results ;)
Results?
Sir I feel so good this workout 🏋️♂️
Glad to hear!
will this help with speed too?
Yeah, would actually help a lot with speed, especially during the acceleration phase (first 30 meters) 😉
The last one is crazy awili
haha true
Like It
Appreciate it ;)
i been doing this for atleqast 3 months i can touch rim now at 5 11
great job
Thank you so good for my tennis explosivity 🙏🏻
Happy to help
Does it help to run faster??
Yeah, would definetely help with that (especially during the first 30m)
@@out-work thank you sir
@out-work i wanna do it for cricket
Good luck with it and how long are you playing cricket already? ;)
@@out-work I'm playing cricket since i was 12 but i wanna upgrade. So my coaches suggested to do some plyometrics and it will help to move my legs faster
Is this good exercise for runners?
yes
I was basically a soccer/football player my whole life but I unexpectedly got asthma for the past 3 years and I am not even able to run properly for 3 mins, considering how good i used to be at football. I left football at the age of 13 and I thought its over for me and I can't play any sport. But my friends encouraged me to play basketball as I have a decent height. I am turning 16 in 2025 with the vertical of only 13 inches. I am new to basketball and its only been a few months but I want to improve as quickly as possible and be the best player in my basketball team. Due to which i am very devoted to increase my vertical jump as there are very few people in my country who are in high school and can dunk. I have 8 months for the tournament to come up, I will keep posting my update regarding this workout guys, I will be doing it starting from today, alternative days. Right now i can only touch quarter of net. I will post my update in a month or 2. Stay tuned 🔥.
Good luck!
I'm here to increase my jump 🏀
Good luck!
Kneeling jump wow. Couldn't do that
Yeah, that one is definetely hard in the beginning but you'll get there with some practice ;)
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
Good luck mate :)
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
Day 1
If I want extra work after this workout should I do another set of the same workout? Or maybe add some sprints instead?
I would add some sprints if you do'n't have them in your schedule another day.
1 week leg exercise in 10 minutes ❤
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 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! ❤
Cool
The hardest for me was lunges hops,they are hard asf😂
If you wanna improve your vertical jump, you have to do plyos with low repetitions and long rest. A hiit workout will not get you there, it's good for endurance though.
depends, ideally, you combine both, low and high impact. This workout is good to build a foundation, but adding high impact plyometrics is definitely important to maximize the vertical jump.
Just doing high impact without low impact and especially HIIT would probably not be ideal as well, since low impact work is really important for tendon health and can help to improve recovery as well as athletic performance
I subbed
Doing this 3-4 times a week. How long will it take to see results?
Usually, you should see little improvements within the first month :)
does this help for speed
yes
I'm 5'8 and im gonna try to do this workout consistently. Currently i cant touch the bottom of the backboard and im really hoping i will be able to grab rim after a few months
Good luck mate
Ill continue the next half tomorrow
I struggle doing kneeing jumps i barely do 1 so i skip it for now. Will i still get results
Hey, yeah sure, that doesn't matter too much.
You can also just do the hip extension instead of the knee jumps (so the first part of the knee jumps), this would definetely help you to get to the knee jumps ;)
@@out-workBroooo just touched the rim last day first time in my life. I am more agile and it hasn't even been so long since ive started. Appreciate it
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
This kicked my butt!
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
Bro this is day 1 of starting I feel exhausted thanks for this
Good luck with it and feel free to keep us updated mate ;D
@@out-work hey bro gotta say my legs feeling stronger been doing this like 4-5 days and my jump is higher and jea
Love the workouts & background song very nostalgic 🫶
Excelente Rutina, vamos por más así!!!
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?
Doing this for field hockey 😪😭
good luck :)
This is my day one and my stomach hurts, my legs well they dont hurt since i cant feel them i was able to keep up until the last part where my legs gave up
But good job regarding the fact that this was your first time, keep it up!
Thx @@out-work
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
Can i do this as a footballer? ⚽
Yes, sure :)
This is a brilliant short and intense workout, cheers.
Glad to hear, thanks ;)
Can I improve my football perfomance using this?
Sorry for the super late reply. Yeah, this workout would be great for football. It helps especially with acceleration, jumping performance as well as change of direction & strength performance :)
Playlist? pls 🙏🏿
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!
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 👍🏼
I wonder how this will go, ive never done plymoterics i will update this as i go.
Day 1: 33 inch vert
Nice now i know what is phylometrics
for those of you scrolling and wondering if the comments are bots or legit I will be doing it and documenting it I am 6ft2 and 6ft3 with shoes I play volleyball and go gym I will be doing it 5x a week I also weigh 90 kilos sitting at 15% body fat so im not obese for those wondering as to why im so heavy also I've been playing volleyball for over a year so I can already touch a basketball rim my goal is to get my whole forearm over the rim and be able to dunk and just be faster and jump high I will update every week if I remember.
good luck man
@@jblade9859 thanks man 2 days in and I may have underestimated this workout
Good luck with it and feel free to keep us updated!
@@ギガチャド-l8z Hang in there man, u got this
update?
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
Thank bro. Simple but effective
Glad this helps :D
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."!!
my vertical jump actually increased
Really glad to hear, how long have you been doing this workout? ;)
@@out-work I am doing 3 times a week and seriously in just one week my vertical jump has increased and I am continuing this workout thanks man for this workout it is helping me 😭
Really glad to hear that it helped that much already and good luck with it in the future as well mate
@@out-work thanks, i will tell you about my progress in the future
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
Will this improve my explosiveness and athleticisim as a footballer(soccer)?
Yeah, would definetely help with that and can also help with change of direction ability. Plyometrics are definetely great and important for football players (and for pretty much all explosive sports)
I used to not be able to dunk, after a month, im doing between the leg dunks! Thanks so much
For all the sets should we do each leg ?
What do you mean? For pretty much all single leg exercises, we do both legs in the video so feel free to just follow along with the video ;)
@@out-work ok thanks
Is this good if ur coming off an acl injury?
puuh, depends, would definetely contact a doctor or physio first ;)
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? ;)
Day 1 completed
Great workout!!
Thanks a lot!
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 😉
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
Probably gonna steal these for my client's
The last one😢😢
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!!
Been watching your videos for a month now ive been blocking alot of shots in basketball.
Thankyou for this instance exercise
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
Tip when doing the knee jumps use your toes when on your knees to get up
Can i do this after running
Hey, sure, that works perfectly fine ;)
@@out-workthanks
Thank you for making this video!!!
Thanks for the kind comment ;)