How I Got A 40 Inch VERT at 5'7 | Plyometrics Workout
Vložit
- čas přidán 14. 06. 2022
- This is my current plyometrics workout that would definitely help you to jump higher!
For personal vertical jump coaching, fill out this form!: forms.gle/Ty57c33rMYEiMqeM6
Socials: beacons.ai/riqb
Follow the Tok @riqb
IG @im.riqb
Music I use in my videos: share.epidemicsound.com/sed2pq - Sport
Plyo workout:
Weighted squat jumps 4x5-8
Knees to jump 4x5-8
Approach jumps 4x5-8
Sprints 4x40-50m
Pogo jumps (2small1high) 4x8
Single leg step up jumps 4x8
Recommended: 1 min 30 sec between each set…
Yep. Not a lot that you need. Instead of regular sprints I’d just do hill sprints.
I often do 1min30 between the heavy sets, and then 1min or less between the easier sets. Mainly to keep a moderate intensity rate on the workout, but also to gather the right amount of energy for the next sets.
No that's too much volume per set becomes less explosive
What to do for warmup
I was scared he was gonna jump through his ceiling 😂
Who else here with that 3am motivation
Damn bro same fr
😂😂😂
Mine starting 3 hours earlier 🤣🤣🤣
😂😂
Loll same here
Showing this workout inside a smaller area in the house really points out how accessible this is. So well done
facts
uh what about the sprinting and approach jumps
@@2shucks826 is it that hard to go outside
@@was5642 lol
@@2shucks826 bro go run outside
Vert Shock completely transformed my game! I couldn't even dream of dunking before, and now it's a regular part of my game. You can find it here while it's still available: czcams.com/video/XSwHcXpwD0o/video.html
To anyone who wants to increase his vertical jump as well:
- Focus on exercises that target the muscles used in jumping, such as squats, lunges, calf raises, and deadlifts. Incorporate both bodyweight exercises and weighted exercises to build strength.
- Plyometric exercises help improve the power and explosiveness of your muscles. Include exercises like jump squats, box jumps, depth jumps, and bounding in your workout routine.
- Work on your jumping technique to optimize your performance. Practice jumping with proper form, including using your arms to generate momentum and landing softly to reduce impact.
See you guys when you reached your vertical jump goals!
This man is a bot and I have tried this program it is absolute ass. Save yourself time and money and don’t buy this program. Listen to my man riq b and you’ll be jumping way higher for free
Can i do polymetric then do leg weight training right after on the same day?
Plyo workout:
Warm up 0:37
Weighted squat jumps 5x5 0:51
Knees to jump 5x5 1:11
Approach jumps 5x5 1:48
Sprints 4x40-50m 2:17
Pogo jumps (2small1high) 4x8 2:40
Single leg step up jumps 4x8 3:00
1-2 min between each set
Thank you bro
Can u do 15 secs between each set?
@@JayKarnani yes you can it all depends on you
how many times a werk
@@dylan5576 if just starting i guess 2 cuz body needs rest
dude, those knee jump to vert jumps are amazing, thanks for making such a good routine bro 👍
This is really one of the best vertical jump videos out there. All logical workouts which hit all the body parts needed to increase vertical (ankle, Achilles, knees, hips!). Well done bro
I randomly stumbled on this... For what it's worth, that last bit about consistency was actually quite motivating. As simple as it was, it was effective 🙏🏾👌🏾🔥
im glad to hear that man
This definitely helps, the tucked knee jumps to then jumping off has really helped my explosiveness. Thanks.
Great video, definitely taking some of those workouts and incorporating them into my routine!
Really appreciate this workout keep grinding
One of the most genuine dunking youtubers out there, appreciate the transparency
and advices.
That means a lot bro. I'm just tryna help out as much as I can
1:49 I approve of this. When I first started trying to jump higher to spike better, training approach technique was by far the most important aspect. It just gets your body used to the jumping movement and trains your explosiveness
Amazing video! One exercise missing that is proven to work is calf lift with weight on your shoulders. I’m 5’8 and this help me go from just barely touching rim to squeezing a dunk of the bounce.
To the point, realistic, well planned. Saved brother.
love the content bro, after a lot of research this is definately what i was looking for
Thanks for sharing your plyo routine! It's a gold mine for me since I'm trying to dunk and give myself more hang time for powerful hits in volleyball! About to check out your strength routine!
did it work?
You are an absolute inspiration mate, Im 5'6 myself with big dreams of dunking myself, the closest I got was touching the rim a couple years back then I gave up due to injury, but im back and ready to go again! hopefully implementing this into my workouts will help! Thanks man!
i appreciate that! im expecting a dunk from you then
@@RiqBhow many times a week should we do these?
@@joshmathew7551 he said atleast twice a week
@@joshmathew7551 twice a week but i do it three times a week cuz I don't go to gym for strength training
@@ek6352 are you still getting bouncy?
This is prolly the most legit plyo vid out there. Good shit.
I appreciate that bro!
Hey man I love your vids and they help me a lot keep up the great work
Great breakdown of plyometrics 👍
thanks andy!
Plyo Workout
Weighted Squat Jumps - 3x5-7
Double Pogo Jumps - 3x5-7
Single Leg Step Up Jumps - 3x5-7
Knees To Jumps - 3x5-7
Lunge Jumps - 3x5-7
Sitting To Jumps 3x5-7
Bed To Ground Jumps - 3x5-7
Dude, you get UP! Thanks for the great plyo tips, going out to do this right now.
You jumping high now?
Great video well put together learned a lot definitely adding this to my workouts
Will start today! Thank you so much man
how’s it going
Great info! In my 20's and 30's I used to do some of these, (all except the weights), and they do work. I am 5'6 and used to play beach volleyball and hang from the rim with 2 hands 2.
Now I am 54 now but still have a little something left.
The sprint exercises are even more effective if they are done in the sand, be it the beach or a sand court. Also the pogo jumps, but careful with the terrain.
I really admire the best exercise you expressed here at 3:58. Respect for that. That mindset is the first step to make a difference between a pro and a "passerby" on any sport, even life.
Perfect workout! Low chance of injuries and really good for your explosiveness
This is a great video. Great advice. Simple but doesn't mean it'll be easy. Consistency really is the key.
Solid video bro and crazy bounce! Only thing I didn’t agree with is only doing one plant for the maximal jumps, it’s better to mix up the plants. It will translate better in game and prevent imbalances.
i complete agree with that
will def try this!! im 5’5 with an 18 inch vert at 13, im really hoping to get my vert up for volleyball. will def try and check in with my progress every month
Best of luck to you on your journey.
@@astro7068how old are tou
bro im 5'6 with a 25 inch vert and i also want to train for volleyball. did you see any progress with this workout?
Update?
this is one of the best videos
love the poster and the headband
As a teenager who already has a 30.5' vertical, but can't seem to make any progress after that, this workout routine is already helping and improving my vertical explosiveness and other muscle areas that I didn't work on. Thank you for this helpful video that is unique and different from the rest,
I started thus a month ago and I went from 15' vertical to 21'
@@timmyhackings5181 can you really feel the difference ?
That’s where I’m at, from playing vb my vert has stagnated at 33’, I’m hoping this kind of exercise will boost me up to 38’
@@e.lattimer2238hows it going?
i’m 5’9, 16 years old. i used to be relatively bouncy, especially when i was a bit smaller. over the last couple years i haven’t really grown much, but i’ve gained a lot of weight, especially when i was doing rowing: i gained muscle and fat because weight overall helps when you row.
anyway, the issue was i wasn’t growing, i ways building muscle that was more like resistance and power strength, and gaining weight. i think my vertical has plateaued lately and i cant even really touch the ring. i’m going to work at these exercises, and im going to increase my vertical. maybe one day i’ll be able to dunk, especially if i grow a little more.
don't let your height plateau your dreams, aspirations and mindset. the high jump world record is held by a 5'11 man. keep grinding, i believe in you, do great things.
has your vert increased at all?
hey hows the progress man?
How it going
A good jump isn't supposed to go "boing" it's supposed to go "boom!"
I first watched this video about 8 months ago, and now after following it for a while I can finally dunk. Thank you.
Hey, is this the only plyo workout you did? Any strength training? Any tips?
Man i Love how simple and easy you have made it to access your workout
some people be giving a single workout per video or requiring pad subscritions
U have also given me hope because i am the same height as you
I just started doing plyos. I’m almost 6ft so I hope this works and I’ll finally be able to dunk. Thank you for the workout and I’ll come back when I do my first dunk
how is it going? noticed any improvement?
Yeah how is it going?
YEAH, How IS it going?
Abel
Hey
Thanks brother, im 5'9 at 15 and this is very helpful, atm i can barely touch the rim
how's the progress?
update?
Updateeee
Great content man, keep this up. Was simple to understand and inspiring too.
Thank you very much for these videos bro, greetings from Panama🇵🇦👋🏼
I'm 5'3 probably shortest here but My jump it's really high as a long distance runner i do alot of plyo even .. i knows which are more better so ❤️✨ keep going --
Vertical?
I was almost dunking at 5’10 but had an ankle injury, been doing these exercises, and can dunk now
@Dit Hak it took me about 8 weeks overall, I was supposed to recover for 4 weeks but I only only took 2
The hair looking majestic. The workout seems good too.
Thank alot bro i found this for a long time.
-weighted squat jumps 5x5
- kneeling jumps to vert jump 5x5
- max approach jumps 5x5
-sprints 4 sets of 30m
-pogo jumps 5 sets of 8
-single leg step up jumps 5x5
-lunge jumps
Thanks king
Thanks, I can almost touch the rim so I think that this will help me be able to dunk or at least touch the rim in next few months so thanks🙏
same
This is good! Will try this then, thanks man!!
great video my boy, super informative
I’m 6’6 and dunking easy after I hit a growth spurt and got used to my body but I’m not satisfied with my vert tbh since I can only do basic dunks. I started doing plyo’s to gain bounce and I’ve seen results. For some reason I just can’t stay consistent but I’m going to start again tomorrow and have a routine of doing it at least 3x a week for 3 months and update. Appreciate you for the new found motivation.
Be careful with doing it too often. There's a ton of research that recommends against 3+ times/week for plyometrics because you aren't able to properly recover and it can actually have a negative impact on your vertical.
How did it go?
@@kylemiller5671 nah deadass i use to have a problem and did plyos three times a week, your body needs to recover i say only do it twice and strength train twice a week, get lots of rest and youll come back bouncy
i started gym 2 months ago with the goal being able to dunk. I had basic knowledge on plyometrics and i still have. Im 6’1 and i can hang from the rim. Ill start using this and hopefully i will dunk during my season games. Ill keep you guys update! I havent yet tested whats my vert but i would say i can jump 27-29 inches. Thanks for the vid❤
Jesus loves you,if you put ur trust and faith in Jesus and beleive He died for ur sins and repent from your sins,you will be saved from hell and go to Heaven,being a good person wont get u into Heaven,only Jesus can save you.hell is so bad i want to see all y’all in Heaven,hell is never ending suffering,while Heaven is never ending peace.Jesus took the worst death so that u could go to Heaven,Nails through his body,whipped many times,hung on a cross.He took the punishment of all of our sins.All our sin from the past,present and future was poured on Him.He took the punishment we deserved for us.pls accept this message.and pls pray for the gift of the Holy Spirit
If your 6’1 with a 27 inch vert I’m pretty sure you can dunk 👍
@@owen-wk9et exactly cus touching the rim is about 24 inches of vert
@@owen-wk9et You can't dunk with your fingers. I am 6'2 with a 26" vert and can hang from the ring but I can't dunk a basketball. I am working on my plyo's. Hoping to increase my vert by 6 inches in a year✌️.
Guys are going from 24-40+" using the various jumping systems. The one i knew of was the Kelly Baggett vertical juump bible, there are others, Air Alert, etc. They work if you can totally commit to the program.
An improved vertical jump will help your explosiveness and control in sports.
Love the motivation
Thank you! Will add this with a speed workout.
I’m 5’7, 12 years old, weird position to be in I know, but I know at my age vertical jump isn’t a serious thing but I’m a basketball player and I’m really just trying to get bouncy, I know I’m not gonna be doing 360 windmills by next month but anything helps honestly, I got like a 7 inch vert rn and not the most athletic fellow, just tryna improve thats about it
I'm 5'10 and can grab rim with one hand and feel like I can start dunking if I trained my jump. Hopefully I will see results in a few months. Just gotta stay consistent
Same Bro 💪🏽 keep going
yea i do this for my up coming track season, been using most of these for speed, and explosiveness and its really effective
bro is majestical
As a 5’7 man, I thank you for this video. I will be doing this for a month and come back to tell you what happened. I’ll continue after that, but I’ll start with a month.
How is it going so far ?
@@vibe5675 well it has not improved much. But that’s what he said. I can dunk on 7 foot rims but not much higher. I can hang on to 8 ft rims, which is better than I could before. We will see.
@@rgbtoaster9409 good luck with your journey brother💪
@@vibe5675 thanks brother, we will see where this goes.
how has it gone
I'm about 5'11 and I can touch half way up to the net, hopefully I'll be able to at least touch rim halfway into the year with these workouts.
VILLEY?
howd it go? lmk how it went for you
Seems legit. Bout to try
This is a great video and great advice
I am 5'9 and can touch the rim, want to be able to grab it for my next basketball season and be able to run faster for my rugby season which are both in 3months. I will definitely be trying this out, thanks alot bro
Can you dunk yet was this video helpful?
update?
update?
I'm 4'9 (REALLY want a growth spurt) @ 12 years old and next year I really wanna make the volleyball team at my school as a hitter so I'm gonna GRIND this routine. Thanks a lot man!
all the best my dude
at 12 u still have alot of time
i was like u maybe even shorter and now im 5'9 at 15 with still som time to grow
Amazing
I am 167cm with regular 36 inch vertical jump.
Max of 40 inch after playing a game of basketball.
I only did basic exercise.squats,weighted squats, jump rope,weighted calf raises,sit ups and a little bit of jogging.
I'm going to try your other exercises.
Thanks!
This will really help many people like me bruh good job I'm 5'5 and strating plyo workout
Im 5'11 and 16, current vert is 22 inches without any training and im starting volleyball season soon, ill keep you guys updated on how my progress goes
any progress?
@@a_bruuuhhh9286 only 2 weeks in but i can pretty hit 23-24 inches now, but it might just be my form improving
@@unstableclone9784 nice man, i think next week im gonna test my vert i just squatted 315 which is the highest ive done so far and i did five reps
My friend, in plyo you need long rest between sets. You are working on 8-10s energetic system. You need to learn how to land after jump too. If you want to be faster you can't sprint 5 times without rest. Good work anyway, but remember these tips. It will improve you!
Dawg aint no nun about plyo💀
Thanks for this!
I used to be able to touch rim with the tip of my middle finger but I used this workout for about 2 months, still planning on continuing it but all I can say is that now I can dunk... This works.
I’m going to try this workout and update although I may be a bit inconsistent because the basketball season is coming soon and I already do school practice and have a trainer afterwards. I need to find a spot to measure my vertical jump without running into a wall😅 anyways wish me luck
Don't overdo it or you might get injured! Since it's ball season for you, don't go over your limits
@@RiqB Understood and will do👍🏾🫡
How did it go?
@@Ian-uw4lf I literally had no time to do it because of the trainer but with him I train legs a lot anyways so I would say I could jump a bit higher now like half way to the rim(I’m 5’8 💀)
@@CJpianoplay W progress hope everything works out for you 🙌🙌
I'm 5'9" and I can almost touch the basketball rim, thanks for this info, I will start applying the things I've learned from this video.
How long did it take out of curiosity
after 3 months have you dunked yet
after 6 months have you dunked yet
Beautiful explanation spasiva!
Dude has some serious bounce
Bruh hair care tutorial when? Lmao just kidding. These workouts actually make sense. Thanks!
😂 appreciate the support
I’m 17 with a 33” vert but ive been training for 6 months. Do you think I have potential to also achieve a 40 inch vert as i get older? Definitely saving and using this video btw 🎉🎉
Any progress?
Your hair is majestic
THANK YOU SO MUCH FOR MAKING THIS VIDEO!
I play volleyball so I want higher vertical reach. I started this in December i think? It does actually work!! It definitely has noticeable results. I'm going to keep doing this. thank you!
Hey, is this all you did? How many times a week? Any tips?
5 sets for every exercise might be a bit too much so id recommend 4 sets for all of them instead
hi how long did it take for you to get to 40 inch vert using this workout?
@@73Shaf Curious too.
@@73Shaf Not everybody gets a 40 inc, its different from person to person. But doing it twice a week as he said, it will improve over a period of time
@@73Shaf about a year and half
@@runvoe4572 about a year and a half
In 5ft 10 at 13 and i am able to touch 10 ft rim, using these workouts to try dunking soon 💪
Ur shortd made u look 5'5
@Mocha Bear that is not short I'm 13 how tall are you
@@brayden445 i meant ur shorts made u look 5’5
But in the comments u said u were 5’10
@@mochabear1092 oooh 🤦♂️I read it wrong
Amazing video
You are amazing I am 12 years old and 5'2 and I somehow have about a 25 inch vert you have pushed me to believe that I will be able to dunk
You better be able to dunk in two years my guy work hard
Legend for the data
You now in my playlist
ADD HIM NOWwwwwwwwWwWWwWwwwWW
W advice, w video
Depth jumps are also really great
this is awesome i can see results and its good :DDD
My first day, age 34 let me see in this cominv league
god job man thanks for share, Im 40 years old Im keep trainig, jumping rope by empiric experience also help to improve jumps. I will take your recomendantions. Keep strong
I got this video on repeat 🔁
Good stuff!
I’m 14 who can almost grab the rim hoping to finally dunk some time soon so thank u for these work outs
Thanks for sharing 🙏🏾
Absolute stellar video. Gonna finally be able to dunk on my buds. They'll be like, " oh dang! Elder got hops!"
thnx for the great exercises
I remember doing these exercises in ballet, but with a very slippery floor and wasn’t allowed to move a centimeter from perfect form. I’m very short but I was able to touch the rim after a year of ballet
Bro really be wearing the Naruto headband during plyometric training for that Rock Lee determination. 😂🔥
Thank you 😃
For approach jumps, I would say traim them all, RL, LR and single leg take off, if you play ball you want to have them all at your disposal
thx fire workout
Holy, great video Riqb! I see you are doing your research 👀📚
aye my guy i appreciate the love 👊🏽
Thanks for the video