I Tried to Improve my Vertical Jump in 60 Days - [Before/After]

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In this video I tried to improve my vertical jump in 60 days, and include my before/after results to show my progress. I have never taken on a vertical jump challenge before, so I was excited to see how much I could improve my vertical jump over the course of a 60 day challenge. I utilized and NBA vertical jump program throughout my 60 days to help me better understand how to improve my vertical jump. I had a lot of fun learning how to jump higher and how nba players train to increase their vertical jump, and I'm very happy with how this challenge went! Hope you guys like the video.
Have a great week guys! Cheers.

[@GoalGuys]

What other basketball or sport specific goals would you like us to try in the future? Or would you like to see more strength and weight training challenges instead?

[@nabihbawazir8019]

Marathon? or Powerlifting?

[@baoparty]

Goal = Dunk one year from now.

[@Martineeez76]

Bit biased here because I play volleyball, but it would be cool to see how much harder you could spike a ball after x amount of days. You could work on your technique and do strength training so it could be a good challenge.

[@aashishchoudhary8102]

Continue to improving your vert untill you dunk it💪

[@ajschannel7107]

Be able to dunk the ball

[@porlearktuy4711]

I think it'd be cool if you did a sort of "check-in" with previous challenge results if your current challenge had any overlap. Like after all the Vertical Jumping, you include another 100M sprint to check and see if your time improved as a small snippet in the video just as a way to show continuity from previous goals.

[@GoalGuys]

That's a good idea. Would love to see if some of my plyo-training carried over to sprinting. Just gets tougher to test as we get closer to winter.

[@codyfontenot178]

@@GoalGuys Just come on down to New Orleans to train in the winter! I'll show you where the good gumbo is.

[@urgar8682]

@@codyfontenot178 I’m eating gumbo rn. It’s kinda nasty tho

[@danielstith5227]

@@urgar8682 Really good Gumbo is REALLY good. Not so good Gumbo is, as you said, pretty nasty stuff.

[@aigeee]

mhm

[@SpaceshipKev]

Loving these basketball related videos. Would love a video where you guys work on your dribbling moves (triple threat, behind the backs, crossovers, etc).

[@baoparty]

Please do it for all of us short Bball fans in the 30s and dunk for the first time in your 30s.

[@GoalGuys]

Nothing would make me happier. But we'll have wait and see!

[@sadow56]

@@GoalGuys we’re waiting! hehe

[@Kiwaloayo]

@@GoalGuys if you're still trying, don't forget to increase your grip strength if you can't palm the ball!

[@ingwiafraujaz3126]

Dewwww iiiiiit

[@flyguyG]

just work on your explosive movements more but also get in the weight room either barbell squat or heavy squat start off light and spam the hell out of the squat aka hit it 8 sets of 4, and gradually every week add 5 pounds to what you can squat, i went from plateau 205 to 260 a year later but it takes time especially if you don't workout consistently, defiantly rest ice and stretch work on your mobility as well

[@chuchuchuchia]

Couple inches over the rim at 5'9 is pretty damn good

[@nikos4677]

i am 5"11 and i cant touch it bruh

[@twooba3914]

@@nikos4677 bro I’m 6 foot and can barely touch backboard

[@lilwap1609]

@@twooba3914 same bro

[@user-fb7dl8et5z]

@@twooba3914 im 6ft3 and can windmil dunk😂

[@wonderboy_5]

@@user-fb7dl8et5z who tf asked

[@danielstith5227]

My 14 year old (at the time) son undertook the VertShock plyometric program last summer and gained 4.5" on his standing vertical jump. He went from consistently touching the bottom of the 'box' that holds up the rim to grabbing rim regularly. Now at just turned 15 and continuing the 'maintenance' workouts nearly every week he dunks pretty consistently just after warming up. To be fair he is now 6'2" and plays in AAU Select or Elite tournaments pretty much every weekend.

[@him4512]

U sound like a great father wishing the best for y’all🙌🏽

[@wursteh5728]

Vertshock has maintenance workouts?

[@guiwhiz]

@@wursteh5728 Absolutely. Essentially it is a scaled down version of the program a few days per week. My son has kept up with it and now at 6'4" has pushed his vert to 31" at age 16.

[@leobargianni377]

That's a good flex! 😂 well deserved

[@rayanad4359]

Disappointed that your personal trainer shaun didn’t prepare your joints for the plyometrics which caused your knee pain. He should’ve also taught you proper jumping technique. If you did some isometrics and joint health the first few weeks and you learned the proper jump technique, you’re results would’ve been significantly better and pain free.

[@divizion530]

Yeah i had knew pain a like 2 days ago the morning after my training i didnt know what caused. Thank you

[@abood-oc1fd]

69 likes. As it should be

[@zermanman9891]

Drop your workout

[@fordskool]

Any vid links you can share that show you how to properly prepare for plyo?

[@chairjacker]

A link would be helpful

[@Urbanstrangler]

As an American it's always a shock when he so casually seeks medical attention. Most Americans just don't really do that.

[@PuppyTheTiny]

it must be free for him since he films there and always says which doctor it was

[@Urbanstrangler]

@@PuppyTheTiny Lol nah hes Canadian.

[@josephpetros1637]

​@@Urbanstrangler its not free, only basic things like clinics are free. phisyo, massages etc are not, you need insurance or to pay

[@EezoTheChezo]

@@josephpetros1637 massage? That should cost money, that’s not a fucking essential dude. Holy shit it’s not even important. It should not be free.

[@T2lit]

@@EezoTheChezo read what he wrote again but slowly...

[@AngelWentDark]

Look into knees over toes, this is his thing. He actually jumps higher now then in his prime basketball age

[@exsynct340]

On top of that look into Project Pure athlete he's an ex pro dunker turned coach with lots of focus on jump technique.

[@Lola23339]

Plyometrics are amazing! My max vertical, from my junior to senior year in HS, went up 5.5 inches. My level of quickness was helped even more than my jumping. Plyometrics max out your performance and they were extremely valuable for me. They helped me get a scholarship to a good university. Thanks for the video.

[@blimbu23]

i knew knee pain was going to happen when the trainer told him to do depth jumps, which is a advanced plyometric movement, to a beginner

[@victorg5242]

[@celticguyph]

loving the basketball /sports content guys!

[@SmartHobbies]

I love seeing all the different exercises you did. The video had a great flow and I like how you talked us through your knee pain. Thanks for sharing. This is one of my favorite channels.

[@GoalGuys]

Thanks so much! That's awesome to read!

[@samc4235]

@@GoalGuys yeah this is the first video I came across of yours and this is amazing work!! thanks for making this

[@mafuzzychefstanaccount9957]

0:38 meming German arthouse in your fitness video is a crossover maybe 4 people will appreciate, and I am definitely one of them!

[@imranahmad7262]

Swedish.

[@BenEcho]

So awesome!! I was thinking of doing this exact video. Great results!

[@jesuslovesyou2616]

Jesus Christ died for your ssinnss

[@gglock1785]

Love to see you grind brother ! keep it up !

[@codyfontenot178]

Love the video! However, as a physical therapist, I would say that I definitely recommend doing plyometric/agility/explosive drills on real grass. Artificial turf gives you a much higher chance of serious injury to your ligaments, tendons, menisci, etc

[@Irakhos1]

I love that video. It gives so much hope !!! Great work!

[@divinekorie3141]

Every video you guys post inspires me

[@janerikbjorvatn]

Really cool and well made video! One thing I really would recommend you to implement is squatting. Especially quarter and half squat. Works amazing to improve vertical jump.

[@freememes1116]

Congrats man! I am gonna try this thank you so much for the help!

[@nixxelhardy]

your editing and camera movements are so clean... nice production

[@AlexTeeNewton]

Awesome bro! This motivated me to try to do the same thing. I’ve always wanted to dunk

[@jonathanagnes6841]

You should also consider working on your run up form! At the beginning of the video, you ran up on the basket and there is some tweaks that could really improve your vertical! Your cinematography has been improving! Looks great! Keep it up man.

[@rain_josephbyrne]

Good work this shows if you putting in the work and time anything is possible

[@isam3l3]

it's cool how I remember experiencing similar thoughts and situations when I do the same journey of trying to learn as this channel. Definitely a pattern of emotions/ thoughts to it I believe.

[@unorthodoxbasketball]

This really inspired me a whole lot, I thought when you age we won't have any luck increasing our vertical, but you definitely proved that we CAN still improve and increase our vertical jump! I really appreciate it🙏🏼

[@victorg5242]

wow

[@rsktransport]

I dont see any way this guy is only 5'9. Looks 6'0 at very least

[@zacharypriehs8561]

Lets go dude, I was legitimately so happy for you when you improved so much. God loves you bro! We all need to remember to thank him for the bodies hes given us

[@gillpeakperformance4945]

Performing depth jumps with less than one month of jump training experience definitely increases the probability of developing patellar tendinopathy. Tendons do not respond well to sudden changes in load intensity, loading rate, and load volume.

[@SpaceDad87]

Man, I feel ya on the knees thing. I'm turning 34 next week and my knees are always what slows me down from doing the kind of jump training I want to do.

[@panchitotrinidad738]

May sound like nonsense but walk backwards with incline of a treadmill for 5-10 mins and it works out your least used muscles which puts less load on your knees which can help you with the pain

[@fontanek]

im 16 and after 1 game of basketball i can barely walk for a week because of football (soccer as you call it in america)

[@nalam14]

Such awesome content!

[@hoopdaddy]

Let's go!!! those gains are insane!! way to go !!!

[@YTWithJoe]

Just found your channel. Love the content, makes me want to make content like this! I subscribed!

[@whendidyougetthere3486]

I trained my vertical jump over a 6 month period and my running vertical went from ~25 inches to ~36 inches

[@swty_cobra7811]

Main workouts?

[@yugen6368]

what was your workout per week?

[@raggsokk5902]

u white???

[@njkt7676]

How old are you? And what did you do?

[@Forit26]

What training did u do

[@PrentisHancock1]

This was absolutely fantastic! Now that you've spent some considerable time doing this, please can you confirm that jumping up onto those foam boxes is a completely different type of jump when compared to the hand reaching up type of jump you did at the start and the end? Also, which one do you rate as indicating how "springy" a jumper is?

[@chavezdaniel130]

I love your basketball and fitness related videos

[@yunusagyldz7925]

You inspired me to start this challenge :) Thank you man!

[@kahlobf2263]

So entertaining, great video 👌

[@greg_duodu]

Start to add hamstring workouts mainly Nordic curls and glute bridges along with Multiplanar movements

[@yoelmorales208]

Amazing video

[@anvithkakkera7196]

Ayyy good job man!

[@Meloman0001]

Great work. Might want to look into the KneesOverToes guy

[@Rubbelrudi]

Awesome Video. I really love the Basketball content.

[@Valentinfj]

That's awesome! Subscribing to your KZbin channel was a very wise decision.

[@satchycollins3985]

Thanks for the info 👍

[@SYMDUNITED]

PJF performance and the knees over toes guy would be great references to get more ideas for your routines

[@succersor]

What a perfect video

[@Claash]

This is awesome good work :D

[@alexram44]

All your videos are so cool and super cool and cool your channel is amazing bro 😎😎😎🙂

[@hex_vfx642]

Definetly going to add some of these exercises to my workout.

[@jesuslovesyou2616]

Jesus Christ died for your ssinnss

[@thomasingram8713]

Jumping technique would have helped so much in this. Most specifically applying dorsiflextion as you load up, most effectively using your lower bodys range of motion to spring up.

[@marioneykov6022]

Mastering the penultimate step will help with your vert a lot

[@realruchigupta]

Love your channel and your enthusiasm also do more basketball-related videos. love from India 🥰

[@kristianlorentzen1744]

Love your videoes

[@braedenmoore1722]

That was a really cool video

[@chiefofcst]

Very inspirational. I'm hoping to touch the rim by new year. I'm 5'10" and will be 59 in Nov. I can touch the backboard currently, so i have work to do.

[@cobybentley3612]

The knee thing happened for me during a basketball season, I just wore a patella band it helped a lot until I could rest

[@MikkoRantalainen]

Nice video!

[@jjkkqew2267]

if you have knee pain relating to your tendon what ive found to be really useful is too put apply heat to that area, The heat promotes blood flow to that area of your knee which doesnt usually get that much blood flow. That combinedwith any tendon strengthening exercise should both heal and bulletproof yoour knee

[@masonvaldez6987]

this was mad inspirational bro !

[@victorg5242]

[@youngkc8981]

Try out jumping off one foot and make adjustments to that form, great job!

[@rolling.reggie]

Rest, rest, rest! Awesome video love to see the determination and realism. 5+ days of week of heavy workout is just never advised by any trainers. Your body needs time to rest and GROW the muscles.

[@victorg5242]

yes

[@jamesdonnelly8888]

Congrats, good achievement

[@ianlewis5910]

Nordic and Reverse Nordic Curl progressions (only the eccentric parts), forward and backward sprinting, and Tibialis raises. These can all be done at home, the eccentrics help with knee pain/injury prevention and they are probably a bit more effective than any nba player inspired routine. NBA players have worse verticals than other athletes like NFL players and Olympic lifters

[@adityagulla8138]

We need a part 2!

[@dmn7744]

BROOOO WTF YALL BEEN UPLOADING LIKE CRAZY, I'VE BEEN SUBBED FOR ALMOST A YEAR AND NEVER GOT NOTIS

[@masonneal1654]

I think a vertical is highly important in basketball not just for dunks but driving to the basket for layups…it is important to be able to get around and above the tallest defender on the team

[@hannes2753]

Great, respect

[@sapshady8020]

Now i have to watch the video again and jot down the program. Thats actually crazy impressive

[@victorg5242]

[@kitanaeberhardt3293]

You should do a collab with How to Beast, or challenge eachother to keep working on the vertical jump! Great vid

[@ronyhoops9023]

Just found your channel. New subscriber for sure

[@maxwhite9556]

Good job 👍

[@carval4338]

Thanks for share your challange, I love basketball, and I have a similar challenge, and I found these video looking what are doing others and what are the new technics. I am 46 years old, I want to dunk again as I used to do 23 years ago. At that time my vertical jump without steps was 24’’ and máximum jump 33’’ now 24’. I going to try to share my advances and nice to know than others are similar targets.

[@Summitperformancetraining]

Also if you were to try and do some of the PJF Performance vertical plan I think that would be very beneficial. He trains NBA players such as James Harden, Joel Embid and Buddy Heild.

[@PeopleTheoryPodcast]

ITS DUNK TIME! you got this

[@locced-8918]

I'm a 13 year old male and 95 pounds. And my vertical jump before I trained my legs used to be 18 inches and after training them it pumped up to 24 inches 2 months after my jump training I did this 2 week work out at home and i think it increased my vertical by 1.5 or 2 inches which leaves me at 26 inches currently. Just a few days ago I re-registered for my jump training program to see if i can increase my vertical to 30 inches. Last time I did this program it was only 7 lessons but my vert went up by 6 inches when I think I could have worked harder in the program. This time there are 10 lessons and i am hoping to push myself harder than last time .By the end of my training my goal is to have a 30 inch vertical and it would be crazy to have a 32 or 33 inch vert which would have me touching the rim with ease

[@nuggetlovesall222]

How's the progress so far?

[@Lukeybecookin]

Bros mini morant

[@algorithm6265]

what is your jump training program?

[@BeaHead_]

A thing you should try is using volteren and wear a small knee brace for support it works for me I think you should try it love the vids 😁

[@honduran2532]

Nice work I'm trying to bounce back after torn Achilles

[@vitaminb4869]

I think if you want to get better at something, you just have to do that something regularly. I started playing volleyball about 4 times a week. Before I started I could just barely touch the ceiling in my garage with the tip of my middle finger by doing a running jump. Now 4 months later of playing vball, I can lay all 5 fingers on the ceiling from a standing jump alone. Perhaps I can improve even more with specialized training, but just jumping alone will give very nice results.

[@stefanvaldt4239]

where did you get the box? I also want to do such a cool training but i don`t know where should i that box

[@Sahib.dsk6]

What’s ur standing reach? Great vid btw!

[@KG-zp6so]

I’ve done something similar to this because I love basketball. I feel like a lot of people think you’re born with fast twitch or you’re not to some extent. I was able to dunk at 6’3” when I could barely touch rim before

[@KG-zp6so]

@Devonaut yeah I guess it just takes longer or shorter for some based on a variety of factors

[@aigeee]

Ey thats sick

[@Bobobo-bo-bo-bobobo]

I'm 5'8 and 300 lbs. I've obviously very overweight but despite that I can almost touch the rim. I'm working on losing weight and I'm hoping I can actually dunk when I get to my goal weight. I've lost 50 lbs so far (started at 350) and my goal is 250. I have a lot of muscle so I'm not as big as you might think. Any and all encouragement would really help

[@egoworks5611]

Keep grinding brah ur a beast. I was also overweight and trained throughout the quarantine and got about 19% bf and good strength. I actually think that the additional weight you once had makes you stronger if you get leaner.

[@Bobobo-bo-bo-bobobo]

@@egoworks5611 yes I joke with people all the time that the upside of being overweight for so long is that my leg muscles are overdeveloped from carrying all that weight 😂

[@cqptainbear]

@@Bobobo-bo-bo-bobobo might be true though, you'd be surprised at how much lighter you feel with that much weight off your body.

[@egoworks5611]

@@cqptainbear fr bro

[@Assassin-qt5qr]

Lol

[@zafiruzoma6234]

Finally a nice goal

[@devancollins8411]

Deadlift and cleans help your vertical lots of pro dunkers recommend it I can dunk and it only took me a month to get from grabbing rim to punching it

[@realearlsweatshirt8472]

inspiring!

[@Gilmore304]

You missed your calling bro, Comes from genetics & starting early but commend you on keeping in shape at such an old age !!

[@XfStef]

You could get on ATG for cheaper and healthier results. They focus on health first and performance second. Ultimately what you want is consistent improvement with even healthier feeling joints (in particular knees).

[@christopherputong5215]

Bro can you share your week to week schedule on your over all body workout?

[@yeeteryyeets9336]

I’m 5’10 235 and can grab rim, I wonder if I did a year or two of plyo and squats if I could bang, or if just losing like 70 pounds would help.

[@buddycasas8939]

Inspiring

[@Shawn-ho6de]

Cool video

[@chooktin78]

This guy has such a kind face.

[@tats_sacs]

Maybe ask Jordan kilganon’s work out routine.

[@buddycasas8939]

Amazing

[@TehNubTwinz]

I wish jumping made more sense, I have been able to dunk since I was 14 and I’m only about 6’0”. I never trained jumping it was always just natural to me. I have friends with similar builds or even taller than me who have worked for years to try to train to get it but no luck. Love the videos as always! I’ve been dealing with serious knee pain lately too.

[@geort45]

muscles have different types of fibers, you won the "lottery" and you have more fibers for fast powerful contractions than average guys

[@ArbazKhan-qj4bu]

you gotta keep doing this and get to the point youre dunking , would love to see that

[@vittoriomascolo6326]

I was 17 18 years old and playing basketball i wanted to improve my vertical jump..i am 1.80 meters (5.11/6). There was this jump program called Air Alert 3 and i did It for 2 months...result : i was jumping like a cat and felt light like a fade, dunking like if i was on a trampoline all the time. End of the story? The air Alert jumping program was absolutely NUTS. Doing It with a coach would be even better.

[@victorg5242]

[@wrathshammer4076]

How are you able to touch the rim at 5'9" with a 24 inch vertical? Your standing reach at 5'9" should be 90 inches max and an nba rim is 120 inches so your vert should be around 30 inches to touch the rim....please explain.