10 Min Explosive Lower Body Workout | Workout To Improve Vertical Jump At Home

[@out-work]

Are you looking for a full workout program that actually gets your body to the next level? We can definetely get you there with our free programs 🙂 www.out-work.org/workout-plans/

[@umarrahim9949]

Thanks

[@ciccio7229]

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[@easypeasy7584]

I have been doing this (combined with the other plyometric workout at times) for the past couple of weeks or so and I have become much faster in volleyball. I am not jumping necessarily higher, but my teammates noticed that my agility and speed has improved. So thanks for this drill 👍

[@yandh1155]

i did this every day for 4 weeks and am so much explosive now its incredible, best explosiveness workout on youtube ngl

[@YodaBVL]

This is very very intense and it burns everytime I do it my heart is sti beating

[@vikkisss1296]

aerobic gymnastics includes lots of different jumps…and vertical jump is a key for them…I’ve just strumbled across this….I hope this works.. :)

[@synthetic1389]

how is it?

[@MarcIntes]

Just tried this and my legs were sore for 3 days. i will keep going till my legs become immune to sore. Thanks alot for this.

[@angelomariquita]

Update?

[@188msa]

Still continuing?

[@MarcIntes]

2 months progress update. i am doing this routine 2x a week now, the sore would only last for 1day. still a long way to go to become immune to sore but i will keep going.

[@188msa]

@@MarcIntes 👍 keep it up

[@joycesolenon7303]

​@@MarcIntesupdate can u jump higher now?

[@ioqv]

just done this 4 times in a row today ! thank you !

[@mistODOKGADO]

I think you shouldn't do this more than 1 time a day since it could make ur muscle smaller

[@SillyvilleStudios-t1b]

Trying this today Day 1 Legs were burning had to rest for a minute after each one felt good 👍🏽.

[@Johny40Se7en]

Wicked stuff, and I love the modest bow at the end 🙂😅

[@dplatnumz084]

I tried this today and I'm going to be doing it for 4 weeks daily, to see my results will let you guys no if ive improved! 😄😉🔥

[@fromhels]

soooo? did you improve?

[@lizzyfox5875]

Day 1 completed… please remind me to come back Edit: Day 2 done ☑️ Day 3 completed ✅✅ came back for more… done day number 4 Day 5: really didnt want to do it but im here:))

[@weyjosh5213]

keep going. do it for your future

[@tianedits]

hows it going?

[@lizzyfox5875]

@@tianeditsim still at it even tho it’s really hard to push through and commit… anyone got any tips on how to stay disciplined?

[@itzmarvinplays1605]

@@lizzyfox5875stay focused to your preparation and work ethic, if you wanna be an athlete you need to put worth ethic and preparation number 1 and train hard

[@alistasia]

👏👏👏👏👏thank you so much

[@VKTWINKLEZZ04]

I had started this workouts@ from today onwards. Felted to much strengthened calves muscles 👌

[@Jplayz41]

I started this around July but forgot which day so imma say aug 5th I started this I will tell y’all about improvements

[@out-work]

Good luck with it and looking forward to hear about your progress ;)

[@Jplayz41]

@@bobmobbom2625I’d say all once my football season started I have felt improvement on my speed and jumping not so much but I did feel like I had a bit more airtime just a little. I stopped when my inbetween my summer break was over but yea when u first try it your calves will start being sore and also it helped me balance my unbalanced calves too some reason my right was weaker then left so yea

[@OutWorkIX]

Gotta try this later!

[@n4zzu]

Love it!!

[@mehdisnoussi7910]

Great 👍

[@li19cb60]

How long will it takes till i see results?

[@li19cb60]

Because i started doing your plan its good

[@angelomariquita]

Update bro?

[@Topskimafia]

Update us mathafaka

[@li19cb60]

@@Topskimafia so i did this like 3 to 2 Times a week because I had practice and games so i couldnt do it much but I saw some progression alter the first month I could touch the rim and yet im not doing this plan but for the begining its good so I almost dunk

[@Topskimafia]

@@li19cb60 how many months were u consistent

[@Tiptoe-kd]

that was hard for me i'm 14 and im learning how to play basketball im athletic for my age I've always ran alot but that just humbled me thanks man.😅

[@andrewllyodsotto-kx8uv]

Thanks men

[@out-work]

With pleasure and glad this helps ;)

[@Hops402]

Would this improve strength in legs and make you faster

[@Hops402]

@@out-work like leg strength training or something else

[@maloxi1472]

Not strength per se. Mostly elastic return (when chaining jumps and running) and power (from the single leg exercises)

[@eod6348]

Will this help long jump clearance as well as hurdles?

[@out-work]

would help with overall jumping performance but it's important to add some high impact jumping (like long jump for example haha)

[@nitsujbread5172]

Does this workout improve agility?

[@Hops402]

Hey! Some people say big legs make you jump lower. That true? If i just want to get a good vertical should I only be doing plyometrics or plyometrics and leg strength training?

[@scurredcastro4562]

Both is good

[@3.12Q]

Damn i couldn't continue it without getting breaks like my calves are so weak i feel them screaming 😂 but this is intense and great 👍

[@out-work]

Yeah, it is really a difficult one though, good luck with it, will definetely give you some results if you can keep doing it for some time ;)

[@NiceboyArathechad]

No dude the one leg skipping is a hard one it’s not your calves aren’t weak it’s your just average physic

[@NiceboyArathechad]

But this is like grinding at 2x exp this will boost your muscle, jump , agility, speed, reaction speed, and chances for increased height slightly maximum is like 2-3cm max (takes more then 4 months )

[@NiceboyArathechad]

Finally I can do this complete now

[@seal4683]

do you think this is a good plyometric workout for a figure skater?

[@out-work]

Well, plyometric work would definetely help you to jump higher & can also help with stability/balance. Including some plyometric routines would be beneficial for a figure skater as well, I just wouldn't do as much as a basketball player for example though. You could maybe include this once to twice a week :)

[@iainmcclure416]

Honestly, this guy has no idea. Skaters will need (a) lots of lateral plyometric work and (b) lots of single leg work too. Ignore this

[@fendii9253]

I did this for 3 weeks and went from barely touching rim to grabbing rim

[@RohithKammangatt]

Is it true?

[@fendii9253]

@@RohithKammangatt yeah this was last year and im dunking now

[@RohithKammangatt]

@@fendii9253 well keep going my friend

[@Hops402]

Should I include leg strength training or smth else

[@jinnotori]

day 1 beres, gelo kerasa panas bngt brok

[@anthonysunde6859]

Will this workout help with sprint speed and vertical jumps ?

[@iainmcclure416]

No

[@danieljan49k13]

How often i have to do this workout?

[@tianedits]

Every other day

[@akubuofrancis1785]

if I may ask what's your vertical

[@out-work]

puuh, really don't know, never measured it, sorry ;D

[@akubuofrancis1785]

@@out-work can you do a video of you measurig it so i can see

[@Qerti100]

Only do this workout 2x per week

[@EmileKeyrouz]

If i did this exercice i cann do dunk

[@Krypton1290]

How much calories does this burn?

[@MariaMartin-q8d]

Hall Maria Martinez Michael White Steven

[@iainmcclure416]

Terrible - just terrible. Effective explosive training requires proper rest between repetitions / sets. The lack of rest in these sessions ensures that (a) stronger athletes will never develop maximal force and (b) less strong athletes may develop injuries.

[@out-work]

Depends. You should actually include low impact with high volume and high impact with low volume into your routine. This one would be the low impact work. We have high impact workouts as well. The way you describe it won't get the maximal results. Doing high impact only does not make sence at all

[@iainmcclure416]

You don't understand plyometric training. You shouldn't be giving performance advice

[@tianedits]

So are u saying i shouldnt do these