10 MIN PLYOMETRIC HIIT WORKOUT - Speed / Vertical Jump Workout

✖ 10 MIN PLYOMETRIC HIIT WORKOUT - Speed / Vertical Jump Workout ✖
► SUPPORT US ◄
😈 Free Workout Plans: www.out-work.org/
😈 Discord: / discord
😈 Instagram: / nadine_syw
😈 Instagram: / pascal_ghanimi
► ABOUT THE WORKOUT ◄
• What is this workout for? ➝ This workout is perfect when it comes to burning fat as well as increasing your speed and vertical jump. Plyometric is a training method that is used in most sports since it is super effective to increase your performance (especially running and jumping).
• Why should I do plyometric exercises? ➝ Plyometrics help you to reduce your ground contact time (for example when running) as well as an increased ability to jump.
► MUSIC ◄
► CONTACT ◄
➝ E-Mail: [e-mail]
ENJOY THE WORKOUT! 💘

[@out-work]

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/

[@quintapusyt]

Would it be worth including boxjumps and/or depth jumps into this workout?

[@name49317]

does this not put your workout higher?

[@princem2314]

What music was used in this video?

[@Hopefullove]

Thank you for sharing!!

[@andreaiooqk4967]

Jesus loves you ❤

[@drakemcintosh879]

its so hard to keep up with you dude, but im doing my best to finish this exercise, my legs are burning like hell

[@vignarajashibhi907]

Same I had a very bad knee pain I couldn't even play in full power

[@Lanetteluvsfood]

Fr

[@jimmynkgogo7788]

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)

[@Dmgr_]

You should stop doing high level plyometrics and do some isometric first.

[@Dmgr_]

@@princem2314Love is gone ( Whales & Jo Cohen )

[@KexremMan]

Did you split it now? If so then drop me the schedule

[@KJDAGOAT2396]

I did this everyday for two weeks and my speed increased and my vertical jump amazing workout!

[@angelomariquita]

Update for 2 months please

[@DaaZzurp]

Update?

[@KJDAGOAT2396]

@@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

[@user-zc1bm9sd5x]

@@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🙏

[@yaseenharis5736]

​@@KJDAGOAT2396bro do I only need to do it once a day or twice?

[@jettshade7029]

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.

[@mootii3978]

How tall are you

[@jettshade7029]

@@mootii3978 6”3 but I’m only 14 and have literally no hops

[@iluvvjp7637]

@@jettshade7029 jeez 6’3 at 14

[@jettshade7029]

@@iluvvjp7637 now 6”4

[@iluvvjp7637]

@@jettshade7029 damn i’m only 5’9 or 5’8 im 14

[@potatolegion619]

This deserves more views. Thanks for the workout bro

[@aintreckatugan7817]

Thank you for this workout! You're the best!

[@jacksonmay6893]

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

[@somidel5345]

Im 5 10 too i will update you if i ever dunk

[@fvsion]

if you do this 4-5 times a week your knees are going to collapse by the age of 20

[@nhd_cir7500]

@@somidel5345how’s it going

[@nhd_cir7500]

How’s it going

[@therock3201]

U alive mate??

[@flix.8098]

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! ❤

[@twoinoneisnone1866]

just done this 3x over except for knee jumps can't quite do them yet. thank you!

[@abhishektodmal1914]

Loved this man. Thank you so much! Subscribed! 😀😄

[@vissi143]

wow, that workout really is amazing thank you🥳

[@yueyisheng1525]

Love your videos man, I play basketball and this video really help me a lot. I appreciate it man.

[@user-po6lj7rt1v]

This workout is such a good way to help improve in your vertical reach

[@twheeler3900]

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.

[@out-work]

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 ;)

[@yerkiallplats]

This was a great workout thanks!

[@Hops402]

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

[@rereaz0n416]

The fuck u doin 5”10 at 13

[@brandonrexhepi5795]

im 14 and 6 ft and I’m trying to dunk on 10 ft thank you for the motivation

[@Chaveyo_Viafora]

@@brandonrexhepi5795 how are you guys so tall lmao im 14" and about 5"6-5"7

[@seasclive]

Bro y'all are tall Ong I'm only 14 and 5'5 🥲 my parents are short

[@batangml4978]

Damn big man

[@spacemrducky6595]

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

[@MTBMandalo]

Things I learned Today: Don’t do this right after hitting legs 💀

[@ballersam1061]

I was just about to go to gym and try this (Today's my leg day)

[@ekremmmsahinn]

Do this before

[@Jmathfinance]

Why would you even think of trying this💀💀💀 that was all your fault😭

[@pushpampandey1888]

🤣🤣🤣

[@RealBeanss]

When u go to the gym this should be the first thing u do so ur legs would be fresh and ready to go

[@quiteon]

Fantastic leg workout !! Thank you 🙏🏻✅

[@olgapetrovska152]

This is amazing, thank you

[@rikpennartz]

Thank you so much for the video. This really helps!

[@starreader7408]

There's a gradual buildup and rhythm to the exercises. Thanks!

[@isaaclanderos8595]

Good video bro, it's just what I need

[@Hybrid_Therapy]

Wonderful workout, i was with you 90% of the way.

[@SeminalSentinel]

Great video. Just what i needed to get into plyometric training. Thank You.

[@out-work]

Appreciate it and thanks for the kind words ;)

[@AhSchit]

Good for when I’m rained in and need some cardio. 10/10 killer

[@umangcogi4496]

This workout is amazing

[@nvrecko]

As a goalie i really need to do hiit drills. Im gonna put this on my workout list👍

[@rianjameso.zamora2173]

Thanks for this plyo workout

[@jeremijsrjabovs5911]

This workout is burning me alive! 🔥 Thank you!

[@KHLOX_YT]

Great work out brother you earned a sub

[@AotheMajin]

Thank you for the workout

[@tinoftw6033]

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.

[@Lee1w23]

Yo let's go your doing crazy van you dunk now

[@Hops402]

How tall are u and how old are u

[@tinoftw6033]

@@Hops402 5'11 & 16

[@prjd.10]

Another update?

[@tinoftw6033]

@@prjd.10 gotchu bro ^

[@diversegaming4169]

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! ❤

[@out-work]

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!

[@diversegaming4169]

@@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! 😁

[@AhSchit]

I’m 11 and I hit 9’ today because I did this workout twice a day for 1.5 days.

[@FarisAndMazenProductions]

@@AhSchit11?? Good Work Boy!

[@KevinCungthabawi]

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

[@Johny40Se7en]

This is a brilliant short and intense workout, cheers.

[@out-work]

Glad to hear, thanks ;)

[@meshachsantos320]

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!

[@xolofan970]

how many sets u do?

[@xolofan970]

@@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?

[@joaquinreyes5454]

@@xolofan970 these are bots

[@itzmatr1x755]

@@xolofan970 2 - 3 times a week is enough

[@socratesph8430]

Can u touch the rim now?

[@JerrySiasu-tf8cr]

Thank bro. Simple but effective

[@out-work]

Glad this helps :D

[@dokdokdoki]

I'll do it for a month then update yall 29/10/23: this fr gave me hoops i did it for 2 months, 4 times a week

[@out-work]

Good luck and looking forward towards your update ;)

[@sh3rvz]

Its been a month

[@SuuwiiFN]

Very good workout highly recommended

[@califitness6786]

Awesome workout! Thanks for sharing:) keep it up!

[@arnitpl]

Good job!

[@SwishHoopsOffical]

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

[@theyluvchelsea6354]

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.

[@petarvukovic5533]

update?

[@user-et4tf9fo7s]

Update?

[@user-mv8jc5ne9g]

A good warmup! ❤

[@kietdiep1875]

Love the format!

[@out-work]

Wow, really thanks so much!

[@ethanvanrooyen165]

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

[@out-work]

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 😉

[@kevinnn2083]

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

[@quiteon]

Thank you so good for my tennis explosivity 🙏🏻

[@out-work]

Happy to help

[@bluegrey52]

Thank you for making this video!!!

[@out-work]

Thanks for the kind comment ;)

[@sincezero2109]

It's fun and good.

[@mazenkhalil589]

THANK YOU NOW I CAN TOUCH THE CEILING AND I AM 5FT IN YEAR 9,THIS REALLY HELPED I APPRECIATE.🎉

[@out-work]

Glad I could help!

[@shubbe6492]

Used to watch another channel about vertical practice, before I started to practice I was not even close to dunk and I am soon 20 years old but after that I was able to dunk but rimgraze after one month. I am 6'2 btw and now that I watched this video for about one and a half week I am consistently dunking on 10 feet rims. I also am able to dunk with two hands on a 9'5 inch rim which I couldn't do less then a month ago. Next goal with this channel is to dunk with two feet on a 9'5 inch rim and then 10 inch rim. After that my goal is to learn acrobatic dunks. Thank you so much :)

[@TheTimeFreezer.]

I wonder how this will go, ive never done plymoterics i will update this as i go. Day 1: 33 inch vert

[@gglirss3200]

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]

Good luck with it and how is it going for now? ;)

[@randhirjha4024]

Sir I feel so good this workout 🏋️‍♂️

[@out-work]

Glad to hear!

[@chrisd5554]

Hello, I loved the workout, but are there any good progressions to the kneeling jump? I’m struggling with the form

[@robertskolimowski7049]

Many thanks for this🤝

[@out-work]

Our pleasure! Glad this helps ;)

[@spiral310]

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]

What is it now?

[@spiral310]

@@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.

[@bruh5718]

@@spiral310 Nice! And when do you do this workout?

[@spiral310]

@@bruh5718 on nights that I'm not training heavily, so about 2-3 times per week.

[@genesisbenedicto3268]

​@@spiral310 I can follow the vid without pausing and it's only my first day but I can't walk right now 😅

[@janty962]

Nice now i know what is phylometrics

[@user-ds1nd5or6x]

Great workout!!

[@out-work]

Thanks a lot!

[@Jolzy]

this guy made me work damn

[@jptheincridiblerb]

Those in and out squats were pretty smooth tho 😮‍💨

[@im.gonnatouchyou]

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.

[@builder481]

amazing workout can you do plyometric workout for the upper body?

[@builder481]

@@out-work thank you

[@AnimalCODM]

Hey bro. I’m so happy I saw this amazing workouts. But can you do plyometrics while having a knee pain?

[@AnimalCODM]

@@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?

[@daysiex..x230]

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.

[@kianomatic1849]

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

[@out-work]

Hey, great to hear and good luck with it mate! Feel free to keep us updated 🙂

[@madhu1349]

Your workouts are very effective 💪^_^

[@huncho8348]

Great workout really love it 🙏 but I really want to know the name of the first song you used.

[@user-hu4up3qt7x]

i touched the moon after this workout, deff recommended

[@out-work]

hahaha, thats some fast progress ;D Glad this helped 😉

[@matteaarroyo-fq1zr]

Thank you 🙏

[@out-work]

You’re welcome 😊

[@CreatorOfPlaylist]

Thanks!🙏

[@out-work]

Glad you appreciate it!

[@TheRandomFootballer6]

Just what I need

[@out-work]

Really glad to hear that this helps and thanks for your kind comments ;)

[@abetarabay]

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

[@out-work]

Wow, really glad to hear, thanks for the kind words and good luck on your journey!

[@akshgoyal7745]

Great

[@allennalop9171]

It’s easy to watch but it’s hard to do but it’s fine to keep the work

[@justine3233]

I started to do this workout today. I will update you guys for further progress.

[@sh3rvz]

Update?

[@ajitchoudhary04]

Sir,I'm doing your 100 day plyometrics vertical jump training program so it can increse my vertical

[@danthemanhd3920]

How many times should I do this a week? Especially because I do other workouts during the week but I want to work this in more than once… any suggestions?

[@realisticgaming5225]

Amazing

[@out-work]

Thank you! Appreciate it!

[@timelessadventurer]

This kicked my butt!

[@johngismolado]

Thanks 👍

[@out-work]

Thanks so much, really appreciate it ;)

[@TheMrVamy]

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 👌

[@Lee1w23]

Yo what about now

[@gederlys7559]

just wondering have u noticed any results ?!?

[@matthiasceus]

RESULTS MY BRETHREN!

[@OverpowerWolf]

have you gotten any results yet?

[@cookedbyme1659]

Yo bruv been 8 months turn on ur notification my man what happened

[@R4ndom_hub]

Thank you

[@out-work]

You're welcome

[@WestCoastEaglesFan1111]

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

[@out-work]

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

[@WestCoastEaglesFan1111]

@@out-work thank you

[@angelomariquita]

I'll be right back after 2 weeks, please keep Updating!!

[@WestCoastEaglesFan1111]

@@angelomariquitabro I forgot abt this due to exams😭😭 I will now restart since it’s school holidays I have more time

[@jimwelgarcia3978]

​@@WestCoastEaglesFan1111 update

[@azlanmuhibbuddin141]

those lunge hops burns so much

[@PC-ko2eu]

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

[@PC-ko2eu]

@@out-work Ok will try it. Thanks

[@luhhpoonie]

Hey this is my first day doing this workout but I hope to see results soon but I will u guys updated 👍🏾

[@Lee1w23]

Yo how you doing what's the progress going my man

[@Lee1w23]

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

[@Lee1w23]

@@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

[@Lee1w23]

@@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

[@gdrapidz9217]

how is your progress??

[@yooyoodem6171]

Thanks bro

[@out-work]

Any time

[@TomasArtom]

Cool

[@TheRandomFootballer6]

I subbed

[@ghosthunter1813]

I always get cramps while training my legs And yes i drink alot of water I also do stretches before and after Any other tips? would appreciate any help

[@moon.mp3201]

My achilles hurts just watching this. I’m still gonna try it. 😞

[@NikitaPl15]

Hey, will it improve speed or ex.power if this endurance workout?

[@itsyaboiidren6088]

Man this works! Before doing this workout i can barely touch the basketball net but now after a week of doing this 3x a week i can now almost touch half of the net! But man do i have a question. Is it okay for me to do this while wearing ankle weights?

[@itsyaboiidren6088]

@@out-work okay thank you for your response! i will try using weights once a week a see the results. Keep doin what you doin man!

[@gageoaks620]

When should I do this workout after or before lifting and how often like every day

[@Hops402]

If this becomes to easy should I keep doing this one time a day and train legs for strength, muscle endurance, and building muscle? And also for some reason after 6 months of doing this workout I still can’t get a knee jump. Do you know why is that

[@umarrahim9949]

Who else palys football??👇👇

[@sibahlemsutwana7402]

Meeeee

[@sibahlemsutwana7402]

Tryna get that edge over my competitors

[@umarrahim9949]

Wrong emoji

[@andreaiooqk4967]

Jesus loves you ❤

[@ActuallyAce]

football as in soccer?

[@Luka-rg5ij]

can I add this to my weights workouts and do them in the same day?

[@eternalspirit367]

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?

[@eternalspirit367]

@@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.