#1 Drill to Sprint Faster & Jump Higher AT HOME | Overtime Athletes

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[@overtimeathletes]

Check out my Advanced Vertical Series below 👇👇👇👇 overtimeathletes.com/vertical

[@relaxing.minecraft]

This is harder than I thought😪it looked so easy😂😂

[@timithyplayzminecraft450]

Video starts at 2:05

[@samwidmer2418]

Bhaven Chotalia not all heroes wear capes

[@zerozero5027]

Bhaven Chotalia thanks

[@thatkidjay1279]

Bhaven Chotalia actually at 0:00

[@sternster6933]

Bhaven Chotalia thx

[@AlfonsoCajiao]

THANKS!

[@XxBUTTERCUPxX100]

He's right. I did it while I played football in high school and this gave me a huge advantage. Now I train like a sprinter and this is still my favorite exercise and have seen a noticeable increase in speed and ease in box jumps

[@lucashammerle1033]

How often did u do it? And for how long?

[@XxBUTTERCUPxX100]

+Lucas Hammerle it depends. If I do it as a primary lift with a dumbbell in each hand, I go for sets of 3-5 reps usually on each leg. If I do this exercise with my body weight as an auxiliary lift, I usually do sets of 10-20 reps on each leg.

[@totallyraw1313]

For how long do you hold for? I tried this drill for the first time like Chris demonstrates with no weight and I could only hold it for 45 seconds. The burn was just incredible. Now 1 week later I can hold it for 1 min 10 sec. How many weeks would it likely take to build up to a 5 min hold?

[@XxBUTTERCUPxX100]

+Totally Raw based on what you've said, I'd estimate it will be around 8 weeks if you continue to have 25 second progressions each week

[@decathlete2000]

Cameron, do u do reps in this position or you hold the position?

[@mohammadsawlih3869]

This makes my legs feel so fresh and powerful and feel very fit.

[@mohammadsawlih3869]

quite painful though

[@redrid8499]

SETH ROLLINS How many sets should i do

[@michaellosauro6881]

He said hold it but I'm not exactly sure. I'm assuming 2-3 each leg.

[@rtailgaming]

@@michaellosauro6881 soooo 2-3x5minutes each leg???

[@nikitaw1982]

@@rtailgaming he says do once every day. Not sets. Bit I'd be doing sets every other day, maybe 2 days one one day rest.

[@liljon1863]

I think making a whole isometric workout list would be fun

[@merlincalo6877]

Thanks for the tip! A few questions: 1.) How many sets do you recommend, 3-4? 2.) If you are doing other legs exercises, should this be a compliment or replacement to those other exercises? 3.) How is this different, then say step back lunges with free weights?

[@UVjoint]

I'm no expert, but here's my answer to #3: When you're doing the lunge, the number of muscle fibers recruited depends on the resistance. But during the isometric, as you keep holding it for longer periods of time, muscle fibers keep getting tired. So, more (and possibly, previously untrained) muscle fibers will have to kick in to hold the same position. So more muscle fibers are trained. The downside might be that as your muscles get more efficient, you might have to hold the same position longer to get the same muscle recruitment effect. This is just my understanding, though. If a professional trainer, physical therapist, or someone like that is reading this, please correct or confirm it.

[@johnbennett9027]

1) sounds like 5 minutes each leg every night or other night depending on preference etc. however it will take time to work up to holding it that long 2) sounds like either - compliment if you have time 3) it recruits maximum muscle without any movement that can allow for injury

[@pm2065]

do an isometric workout list aha would be dope

[@KingBorium]

This is awesome. Just did after heavy squats and deadlifts. Really hits the spot. Harder than it looks

[@ultaquarius945]

Ima do this nightly for a month and after every leg and sprint workout. I'll come back wit results. I set a notification on my phone so If I don't comeback I'm probably dead or some shit. 1 month I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.

[@Kurd4Eva101]

ULTAquarius one more week

[@Cryoniczz11]

ULTAquarius how'd it go?

[@Kurd4Eva101]

Elite.k™ he's dead

[@ultaquarius945]

I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.

[@Cryoniczz11]

ULTAquarius alr cool, thanks man💯

[@thonmaker6533]

thanks im a fetus 7'3 and im already running faster ive been doing this workout for 3 days and im faster than my twin fetus

[@VippuAutospa]

Thon Maker bruh im a 5'10 sperm and im still racing with my fellow brothers

[@jordanrohaven1]

😂😂😂

[@mariahsboston]

Lmao

[@forcealpine87]

That's nothing. I'm 12, can bench press a mountain and can fly.

[@siggietyrone3965]

@Nate Hill I am -1 and can control the fabric of reality. I controlled some of my energy in a way to condense matter into a black hole. And this doesn't even take account that I am able to travel different universes proving the multiverse theory is true.

[@martinpower5]

I will do it daily for a month, already doing it for a few days.

[@sethsoccerdude720]

how is it going

[@tobionalaja1287]

Seth Baugh how'd it go?

[@hirdejit9452]

martinpower5 any improvement and how much?

[@crazyman5520]

Did it work?

[@braedonrebenstorf1299]

Hey man thanks, last week I could barely touch rim. Now I can dunk, this definitely works and it works fast. I definitely recommend doing this every night.

[@richdeba]

Actually?

[@braedonrebenstorf1299]

ya

[@tobionalaja1287]

Braedon Rebenstorf nice results.👍🏾

[@princekollie8837]

Did you really dunk after one week? With just doing this? Or you did other stuff to

[@XxRhirschGamingxX]

Braedon Rebenstorf lol doubt it

[@emZee1994]

sounds good. could you teach us more about isometrics please? i feel like idk anything about them tbh thanks

[@colemartonaf]

Search "iso extreme"

[@emZee1994]

+colemartonaf thanks

[@vlotg-2362]

That shit harder than I thought

[@arknayanam9262]

yeah! me too!

[@poopypants1250]

I swear

[@DBeastLee]

Lmao yeah

[@wundrz4107]

xxking moneyxx FACTS

[@emman8101]

I remember i used to do this and I actually got really good results I felt faster and lighter when running after a few days

[@JS-id7nd]

Patricia Lawson how long did you do it for and how many reps?

[@trex82513]

I'm guessing you do it for both legs, correct?

[@joeysumma9552]

I’ve done this for one month straight at the start I could barely go 1 min 20 sec on each leg after about a month I’m up to 3 min on each leg this is 🔥🔥🔥🔥🔥

[@joshhahhuvgg7311]

Did it help you run faster and/or jump higher?

[@joeysumma9552]

Josh Hahhuvgg Yes this combined with doing some plyometric and top speed exercises definitely improved my speed significantly. I’m a baseball player so I don’t really measure my vertical jump but I can definitely say that it helped me become more explosive which will improve your vert for sure.

[@joshhahhuvgg7311]

Joey Summa that’s awesome man how often did you do the exercise?

[@joeysumma9552]

Josh Hahhuvgg When my season was shut down I did it everyday once it started up again, I did it every other day.

[@jazibsiddiqui9366]

@@joeysumma9552 what else excercises did you do?

[@hennyhardaway8070]

I'm so much faster now this really helped I went from a 5.0 40 to a 4.6 40

[@hirdejit9452]

Ck Gore now how much performance in 100m?

[@hennyhardaway8070]

wimpy singh 11.3

[@hirdejit9452]

previous time

[@hennyhardaway8070]

wimpy singh 11.8

[@hirdejit9452]

in how many months u did it?

[@AlexanderEmmanual]

Defranco constantly preaches BSS. Such a great way to build strength and power. Love incorporating it. But still unsure how training the nervous system in the glycolitic system for such long periods of time will translate to speed?

[@Cryoniczz11]

Alexander Sandalis it may be due to the fact that sprinting in a neruologically powered and based activity. And the more muscle fibers you recruit the more force you can manage to apply to the ground as a result. Which will ultimately translate to speed over time.

[@inlineboy7749]

i heard quads flexibility is linked with vertical jump, maybe this exercise stretches the leg on the bench ...

[@saifjarral23]

Can you do some videos on foot/toe strength

[@nikitaw1982]

did u find a good foot/toe workout? how important is it? if u found one did it make a difference? I tried therabands on feet turning front of foot inwards and felt put too much strain through my knee to continue (no knee problems).

[@akalajones3719]

so if i build up to 5 minutes i would have at least a 35inch vert?

[@dodgy9213]

Can you only do this for legs or do you need to use it with others

[@johnbennett9027]

You remind me so much of Elliott Hulse so that Strength Camp t-shirt at the end really got my attention. Are you related to him at all? Thanks for the great advice.

[@kronophorus3255]

Get ready boooiis. I'm gonna do this for 1 month and we'll see if I my vertical increases by 2 meters. I don't expect too much and I'll report my progress about every week!

[@hamzahalrousan4716]

DarkMonster Gaming how's it going!? =]

[@3DHDcat]

@@hamzahalrousan4716 did u get it

[@snart2255]

I improve in a week, I'm about 212 went down from 4.8 to 4.6 in two weeks

[@nakajaaaa]

What were you running ?

[@henrygustafson4816]

Make a video on how to incorporate olympic lifting with plyos and strength lifts during a certain microcycle.

[@totallyraw1313]

Has anyone here managed to hold this drill for as long as 5 min? The first time I tried it, I could only make it to 45 sec and then the burn was too much. Now 1 week later I managed 1 min 10 sec. Roughly how long do you think it will take to get to 5 min?

[@dog-tc5uc]

long.

[@petruradu7242]

it will take you some time but is worthit

[@totallyraw1313]

How long did it take you and what did you get out of it?

[@princekollie8837]

Were you able to jump higher after doing this?

[@monsterxpancake]

I'm gonna try it right now, I'll let you know

[@mrmaker92]

Unfortunately no cuing in this video. Therefore: Front leg is basically doing a hamstring curl, on the rear leg just squeeze the glute as hard as possible. Also, this is a quasi isometric movement so minimal eccentric movement will happen. You should do this to fatigue. It’s like a all out sprint. Don’t just hang out. If you’re aiming for 45 sec go all out in these 45 sec. Insight on Jay Schroeder’s work is pretty tough to find online. I got these cues from Joel Smith’s Just Fly Sports podcast.

[@jacobw4631]

I've been doing this for 2 weeks almost everynight and I went from barely being able to touch rim to easily being able to grab the rim and dunk a tennis ball.

[@jblamango3197]

Nice Progress bro

[@williamsfarve7641]

Can you notice results in a few days

[@mulluneshtamelsow9126]

Update

[@gregklagklagenberg7795]

I used to do invisible chair In martial arts training Same isometric but involved both legs at same time It was a competition last to fall 😏 I have a young sprinter 15... Can you bring something specific to a young athlete ??

[@yg__a19]

But doesn’t doing his activate and work your slow twitch muscles since its endurance and for sprinters you want to work on your fast twitch?

[@yg__a19]

Highlight King lol idk

[@AmericanTestConstitution]

a lot of weird things works fork sprinting. flexibility is as big factor as strength when it sprinting, just like martial arts kicking. You have have to do resistance training in extended (delicate ranges) so you need to use a light weight, so you do not snap your shit. The fast slow twitch weight lifting ideas are not everything about being fast or slow in reality.

[@trysten6277]

9vybes no? How would this work slow twitch muscle fibers? Its for five minutes...

[@jaydenakers898]

No, that would be high reps , this isn't really reps at all, it's a timed workout that hold the sole purpose to bring high motor recruitment and your muscles will fire much harder and faster. One on my favorite workouts for explosion

[@KrysJ77]

Jayden Akers did this workout really make you jump higher? Literally right now my first time doing it and I held it for a minute and 30 seconds. This really helps you jump higher?

[@gabekb1228]

I'm going to to do this for a month and I promise I'll share results to anyone who asks...but keep in mind I'm doing vertshock too so it may not be an accurate opinion

[@FebreezeAd]

gabekb12 how is it going?

[@hirdejit9452]

gabekb12 how much?

[@kevinfiala6064]

gabekb12 ?

[@sethoeser510]

Did it work?

[@gabekb1228]

oh shit sorry. it works but u gotta do it with a routine...and u should do them everyday

[@stevencohara8903]

Damn this is a lot tougher then it looks😂

[@alisecuaphotographer]

Jesus Christ loves you so much!!!!!

[@existance1000]

Should i warm up before doing this drill?

[@pelikanflyeralseinehandels8952]

El Kasior you could but don't need to. u can use drills like this as warmup for your other workout tho

[@24unityHowsen]

How many seconds do we do this and reps? I’m trying to run faster and I run a 4:86 40

[@sanyang9610]

This is like Tim Grover Jump Attack workout

[@ryanhunter726]

If u can do this for 5 min without stoping your a god this feels like my legs are geting rilted in half but i can run faster so it works

[@101jayjayrocks]

Why does my leg thats on the bench hurt more

[@tomvoss3373]

If you do this for 5 min wouldnt you train the type 1 muscle fibres? For sprinting and jumping you use your type 2b fibres?

[@jerryhuras1494]

It's about activating more of the muscle, in this exercise you first activate those preliminary explosive fibers and then with time more and more fibers would activate to compensate for the first ones, making it so you activate more of your fibers when jumping/sprinting. Should be paired with different explosive exercises.

[@Andrea-pe2iw]

what da fuck does "if u will"mean?

[@KinggofJudah.111]

llf

[@KinggofJudah.111]

If you insist

[@alpirl2921]

"you could say so" would be best way to describe it imo

[@mattaustin815]

Really a great tip, i used it amd it works. No magical results but slight improvement is clearly visible... great tip... respect

[@jazibsiddiqui9366]

Bhai does this really work? And when do you start seeing results?

[@gokunowork2674]

@@jazibsiddiqui9366 you litterally feel it after day 1, it just gets better and better (might just be me idk)

[@LukeRedmond]

Do I need to be warmed up to do this?

[@mohammedabdullah9692]

Do you have to switch legs?

[@divine8405]

Do you have to do five mins on each leg?

[@Randomlego108]

how much improvement should I expect after a month

[@fbdarrows]

try it for a month and find out

[@khalidayoub11]

Zach Smith how was it ?

[@tobionalaja1287]

How was it?

[@connor13434]

How was it?

[@masterofdisaster2323]

How was it?

[@ratilalmakanji2372]

Hi Dose it work for long distance

[@bragaantonio6287]

This is like that evosport stuff Adam Archuleta used.

[@pelikanflyeralseinehandels8952]

so u just do it once for some minutes or you do multiple reps every day?

[@liljon1863]

I made me a whole calisthenics list

[@nickmurphy4518]

5 minutes?! that is beast mode. Do you prefer this to isometric lunge holds and why?

[@maffbuckley600]

Waw it’s actually tougher than it looks.. I’m ok at long distance, fastest 5k is 21:31 so thank you for this advice- really appreciate it 👍

[@miriamwafawanaka3763]

Yeah it hurts😂😂

[@mendo16021972]

muy buena la informacion pero los subtitulos no son muy legibles debido al fondo que tienen

[@coolnahuelsmith]

So whats suppose to hurt or burn the leg that is in the chair or the other one?

[@marcoskrupiczer6595]

nahuel smith The other one

[@antoncoker]

marcos krupiczer for me after the work out both of them r burnt out

[@coolz1241]

Been doing this since 2022, I started around the 1min mark. I am at the 3min mark as of jan 2024. With my personal best at 3min and 40sec in one go.

[@ohkrulex8282]

First time I tried it I lasted only 43 seconds then I did it a couple times then I decided to try it one more time and I lasted 1 minute and 12 seconds

[@bob-oi9hz]

in the same day?

[@angelroman169]

but won't you be working slow twitch muscle fibers cause of the endurance

[@NicholasSunderland]

Better late than never. You won't be, because you aren't doing the concentric portion of the movement.

[@mc2theblackops]

you can do it for your chest as well. hold the bottom portion of a dip where you feel the stretch on you chest.

[@esakhan4295]

genius - doesn't work for a push up tho - its too easy!

[@charliefitzpatrick4303]

If we do this for 5 minutes wouldn’t it activate slow twitch muscles not fast twitch?

[@gokunowork2674]

Motor unit recruitment trains fast twitch muscles

[@ahmedalbdry3212]

Can pistol squats help me jump higher ?

[@brucelee3677]

Does it help to add weight like on your shoulders or and hanging dumbbells?

[@thethoughtsexpansionpodcas9562]

This is like the Shaolin Kung fu horse stance stuff

[@ugeg9023]

it really is tougher than it looks

[@talkingmoose3092]

Better sprint, better jump, faster than my arrows!

[@nygmafia1985]

Thanks, just what I needed for football season.

[@kernel1kadafi]

Would you recommend holding a weight whilst doing this? Also did you notice speed gains?

[@dtman315]

question? Fast twitch muscle fibers are needed to run fast and jump higher, so can you explain how this exercise recruits those muscle fibers?

[@gokunowork2674]

Motor unit recruitment trains fast twitch muscle fibers

[@extrasmack]

Same concept that oldschool martial artists used to apply. For example holding a wide horse stance, claw grip on jar or fingertip plank positions for time. Builds tendon strength when used long term as well. Good stuff

[@mattkonny9735]

Damn I used to judge by amount of views, but when you got 1k thumbs up, and 4 thumbs down that's crazy

[@gadwinbat1474]

Omg this guy rly helped me im so thankfully i instasubsribed to his channel keep up the good work

[@kendandav]

love your videos. Puting this to get a 4.3-4.4 40 time

[@dr.skycrafter9966]

Did it work?

[@kendandav]

@@dr.skycrafter9966 didn't get a 4.3 but did get faster

[@dr.skycrafter9966]

@@kendandav how much faster?

[@kendandav]

@@dr.skycrafter9966 i didnt time it but just by playing sports i have gotten more athletic

[@lonevoyager6026]

I can only hold it for 5 secs wtf

[@Josepowerzoro]

Anyone one watching this video this exercise and other isometric exercise like the isometric squat do work in increasing your strength in your legs and explosiveness.I’ve done it for a bout 2 weeks with other exercises it plays a big role. So don’t forget isometrics exercise as well as plyometric and strength training.

[@ph1862]

that exercise is killing me...hope it works XD

[@geremiahHerronswag]

P H did it work

[@ph1862]

Yes...In just one week i jumped about 4cm higher!

[@johnandreinavasantos1204]

Thanks for the exercise Ive tried it yesterday for about 4 mins and my legs are shaking ☺

[@ts440s]

How much did your teeth cost?

[@liammcmahon8311]

why did this make me feel light headed

[@duke2be]

Thanks for this! Best athleticism channel on youtube

[@jonathonvickers8171]

How much does the speed program cost

[@vaigaprabheesh6641]

I am able to do 5 minutes per leg By the end i feel like fu*ked up Its tough, my legs feel like disabled😂 But it helps you with strengthening at that specific joint angle which is same while sprinting and taking of for a vert💥 But should i continue doing and progress to 10 minutes or so,,🤔🤔

[@frankiecastelluccio4710]

this is great but my knee hurts a little after i do it for some reason

[@NOyaPara]

Its probably because you lean too much forward, try to reach that 90 angle by leaning a bit back ...

[@colemartonaf]

Ive done rehab and a seminar with Schroeder in AZ. Love your videos Chris. One thing to add for people interested, is that the focus should be pulling down into position the entire time with the hamstring and think of lengthening the muscle. Also weight should be on the front half of the lead foot(heel can be on ground)

[@totallyraw1313]

If you're pulling down into position the entire time, you're not lengthening the hamstrings, you're lengthening the quads and shortening the hamstrings, or at least attempting to shorten the hams.

[@colemartonaf]

Yeah that's the point, and how they teach it. You're not supposed to hold yourself up with your quad. They are called iso-extremes and are not done like traditional isometrics

[@totallyraw1313]

Oh ok. Chris did not mention this. I will try it your way next time.

[@totallyraw1313]

Btw does Jay Schroeder still do seminars? I could learn a heck of a lot from that dude!

[@colemartonaf]

I'm not sure, the one I went to was in like 2009 and I think it was his first one.

[@Jaffacakez13]

Yo I'm looking to get my 100m time down to the 12s from 13.3, any advice?

[@alebaba12]

I'm a collegiate track athlete and my advice is power cleans, they make a huge difference

[@Jaffacakez13]

+alejandro goldston tried them yesterday! thanks for advice

[@SinisterJacob]

+Marianna Freerunning what are some other exercises for your hip flexors?

[@romainebanks2722]

Trust me man, I'm 13 years old and I'm a sprinter. my fastest is 11.9 and I always run 12 seconds. I'm looking to be the best and if you want to lower it, it helps to go on the track everyday and take one day rest. Trust me on that. You also need really powerful legs so I suggest you do strength training for the legs. You also need to work on the core because that also helps you run a lot faster. Don't forget the arms because you need the power in the arms when you're pumping them. If one day you're sore and you have training the next day, take an ice bath and it will help you recover. Hope I helped.

[@chidinwanze4861]

I'm 12 and pb is 13.9 and I'm trying to get into 11s

[@lonevoyager6026]

45 secs? wtf i can barely hold it for 10

[@williamkimmins3737]

So how far up should the back knee be? Because once I settle into a Bulgarian with my back knee all the way down I can hang out there forever.

[@oliverdonoghue1124]

So I don't really care about it too much but I need to bulk up and also get faster and jump higher for next season, so will this help muscle size

[@MichaelRSaavedra]

Hmm... so.. isometric contraction recruits more muscle fibers, due to fatigue? Ok... but.. then if we recruit type II in such a slow manner, we are just making type II more oxidative.. not more explosive.. Or.. am I wrong?

[@WolfordMedia]

Michael R Saavedra you are right I believe. Currently learning this EXACT stuff in exercise phys right now as a kinesiology major. Type IIA has some oxidative ability already but you are right when you say that holding this position will most likely be recruiting more fibers, but in an exercise where you're holding the contraction that long it will probably be a hybrid that is doing most of the work. So it could potentially just be building these hybrid muscle fibers that have both explosiveness and fatigue resistance.

[@ethanstacy2428]

I’m 12 I play football first time got 45 seconds no break but I’m hoping for 1 minute soon

[@AOSstngr]

so right now i can touch the bottom of the backboard of a basketball hoop. i'm very close to touching the rim. if i do this everyday starting today when will i be able to touch the rim and when will i be able to dunk? just estimate please. i'm trying to dunk before March or April

[@zachpell6589]

PiePuppy how'd it go

[@joeysukhi6889]

Strength camp dude?

[@mixvikings8789]

Great fucking advice

[@ashleyaso3157]

Subscribed because i lost my explosiveness and im depressed can you help me im a 15 yearold

[@alejdi9305]

This gave me a lot of pain on my knee

[@johnbennett9027]

It starts at about 1.40 if you like skipping stories and get to the exercise.

[@bremiller2081]

Is this suppose to be done on each leg?

[@aymanhussein2948]

breann miller yes

[@bremiller2081]

@@aymanhussein2948 Thank you!

[@ciaranhanrahan6748]

how long before it takes effect

[@sofmk7081]

Im 33 yrs old, can i reach jumping higher if i training, or the age is stymie.

[@cranjismcbasketball9799]

Hi does this even do anything

[@farhanadilfahim8650]

Hi there,I read in Military Boarding School.I have atheletics 1 month 20 days later.Will it help? If it is wish me good luck