Top 5 Plyometric Exercises To Jump Higher

In today's video I cover my top 5 favorite plyometric exercises I have used to add inches to my vertical! If you need help putting these exercises into a training plan click here: www.thpstrength.com/
0:00 - Introduction
0:20 - What are plyometrics?
1:24 - How to use plyometrics properly
2:25 - Single leg hopping
3:20 - Depth jumps
4:31 - Sprints
6:13 - Loaded jumps
7:24 - Max approach jumping

[@Tom-kx9mn]

Bro’s bounce in the before pic is already elite 🤣

[@RyanFNCS]

Lol

[@capybarastealthy9099]

Yeah it’s a combination of genetics and interest I know I sound like a bot but it’s true 😂

[@T3NDUCEPlays]

1. Single Leg Hopping 2. Depth Jumps 3. Sprints 4. Loaded Jumps 5. Max Approach Jumping

[@LandonCoulter-rf9oe]

How many reps/sets?

[@parfaitcell3067]

U do U​@@LandonCoulter-rf9oe

[@LagunHan]

3x5​@@LandonCoulter-rf9oe

[@tommyprogress]

Love the emphasis on periodization, too many people's "best exercises for vertical" videos fail to touch on it

[@spidey2k662]

bro hit us with a whole science lesson, you’re an inspiration bro keep working hard

[@chewysaurus]

I'm a girl and only 5'8 with a vertical of 23". I'm trying really hard to increase my vertical to at least 30" in 8 months because I'm going to the open tryouts for my university volleyball team. I'm so glad I found your video!

[@landonwhite7962]

when I saw your videos for the first time at like 12/13 I was so hype I immediately started doing bodyweight jumping exercises 😂 Now at 17 I’m hitting my head on the rim, doing 360’s and windmills. You’re a real inspiration man, your videos are a cheat code for jump training.

[@HungLeFire]

Can u share ur schedule ?

[@delphalt1119]

💀black genetics fr. congrats tho i been training for a year plus now and i can just barely do a dunk

[@JaidenBrown-do7bq]

@@delphalt1119 it did take 3+ years

[@delphalt1119]

@@JaidenBrown-do7bq AT THE AGE OF 17 THO YOU CANT TELL ME THAT AINT GENETICS

[@thisisntsparta5384]

@@delphalt1119 if he's been practicing and learning that stuff for years, its not "just genetics". I see young tall dudes practice dunks for hours straight, a lot of times missing until they hit it. just like thinking Michael Jordan got a 50 inch vertical simply playing basketball and his genetics... its because he trained and practiced constantly, especially for jumping.

[@ymgaming9976]

Thank you, that cleared a lot of my confusion with how vertical training works!

[@freeatlast1810]

Great video. Thanks for taking the time to share your knowledge. Cheers

[@DemonIgnis]

This is the video I was looking for. Thanks so much!!!

[@user-cg6hc3qd2z]

Absolutely love your content.. Thank you . Great video. Thanks for taking the time to share your knowledge. Cheers.

[@JJBed]

Thank you so much from u this is super helpful especially because nowadays there are so many different plyos saying to increase your vertical

[@lucasdatguy2719]

Love this video keep up the great work I can already notice my vert going up

[@sarthakkaushikkua8173]

Absolutely love your content.. Thank you 🙌

[@sammieelem6096]

“Do the thing and you shall have the power “… good video/ info for anyone who wants to jump higher. Good work keep it up

[@Jdubskiiii]

Honestly the best video I've found for jumping higher

[@adonniumgaming4046]

I'm 5'7 and went from 20 to 28 inches in half a year from these videos

[@pinklemonade8283]

good stuff bro

[@poethalaw]

bro that’s huge good shit

[@Randoms.tuff1]

good for you! keep it up :))

[@dodsensei8418]

So you still not dunking???

[@dodsensei8418]

I think at our height depending on your reach you need around 33”-35” vert to dunk, I’m getting my whole hand above the rim now using these exercises. I have no clue what my vert is though

[@Skywalker5743]

Just want to say thank you for these videos, I turned 14 and hit the six foot mark on the same day and realized dunking would be free eats in hs, so these videos have helped get me closer to my goal.

[@toti259]

Very nice video Rivera, thank you.

[@user-ft8vp6gl5k]

Super helpful content. Apreciate the video.

[@pasigiri]

Max approach jumping. I used to do this all the time on a basketball goal that was 9.5' tall. The point was I was having fun dunking over and over and over again. It was low enough for me to just do a regular one-handed dunk at the time (middle school) but high enough to add difficulty when trying to do something fancy and/or two-handed.

[@dj-flights7376]

Great info, thank you.

[@bxlynt4555]

This is by far the best video on how to get a higher vertical

[@DayOneVisuals]

Appreciate you 💯💯 this some good advice

[@domidunks]

Great video, it's helpful to realize sprinting doesn't load the patella as much. I was doing 2 sessions a week for a while but both my patellas started to get some slight discomfort so I decided to cut out the second session. I was hesitant to do the sprints that I got programmed but my knees felt fine so I went for it, this makes sense now haha.

[@deadynvela_is_goat]

im 5'6 now i can grab ring off one and two footed jumps. Thanks to ur vids

[@KenKaneki-xm1jp]

any day this man and john post it’s a good day

[@trimotionmedia5487]

This video is dope as fkkkkk. Love how you mentioned high jumpers correlation to how many times they have max jumped in their life correlates to how high they can jump. Over the years growing up I did tons of 8-9 foot miniball dunking with my friends. Throwing alley oops and always saying, "STRETCH THE LIMITS!!" We were unathletic white dudes. Now I'm a decent jumper who is 5'10.25" with No shoes on who can easily touch the rim and kinda almost dunk. Been getting back into Basketball and going to start training more! I have a base with Powerlifting, Bodybuilding, and Crossfit, but I will still ease my way into Vert Training. Excited to test these out

[@westimportcars]

Thank you!

[@mangomariel]

A great thing for max approach jumping is do it in a gymnastic rack if your gym has it. Just go max for a bar you think you can reach, and grab it. Once you grab it you can do a abdominal crunch, or a pull up for your lats, or something fancy, or just calmly release yourself to the ground. This will save your ankle and knees in the long run, as the landing is what wears on your joints. Now of course you need to train for the landing as well, but you can do that by doing other more safe, and less joint tearing things. I also find it more fun to do it in the gym rack cus I can get fancy with some noob acrobatic stuff, like a cheeky 360 or a flip through the legs.

[@joshbruno3756]

Thanks man🔥🙏

[@silashoeyer]

Nice quality!

[@lawrencedavid8159]

YOO great video G. Hoping you could reveal the dosages (reps, sets, frequency) for these exercises? Also, can I jump right into these exercises or is there any prep work you recommend doing in the gym first?

[@bubrfranek7112]

thanks im 2'2 and i can do 360 windmill

[@erfan2245]

Thank u 🏵️

[@user-qo9pm7vs9w]

Great advice.

[@goaliegrizz8925]

Are you doing these workouts?

[@millonariodesdelos1763]

Hi Isaiah. I really love all your videos. I want to ask if you can do a video about how to do a dunk session. Because as you just said, I have spent like 5 years in the weight room and doing plyometrics but I haven't seen results. My max vert has been stuck in 36". I just want to know how I can incorporate a dunk session if I lift weights 3 times per week. I would really appreciate it. Love man! ❤🏋️🏀💪

[@Jellyfishmustard]

Thank you i’m 5’6 and you helped me go from missing backboard to grabbing rim at 14

[@CJ-TAY]

how longd that take bro

[@yassinxd_1426]

We need next part 💥💥💥

[@timjc23]

Awesome video. I'm going to request a workout for my 12 year old. I'll hit up your website!

[@adrianthomas378]

the fact that he fully stated what plynometric means tells me he knows his shit and what he is doing. Great vid

[@MakNotGaming]

I can already dunk without training or anything but i wanna learn more and wanting to learn more would lead to this

[@LucasPhYoutube]

great video i see your video quality is always getting better😂❤

[@buddycasas8939]

Great❤

[@buddycasas8939]

Inspiring

[@liammomin1209]

Great video!! Can anybody how much should one do for each exercise?

[@theoriginalrudeboy2916]

isiah pls do a volleyball spike video.. would love to see it and good content !!

[@elgoblino3225]

How many reps of max approach jumping should I do? And how many seconds in between them?

[@herkusbut]

I'm 6'5(6'3 wingspan 86kg bw) and can barely dunk a basketball, I've been training plyometrics for months now and haven't found exercises that lead to a too significant difference in verticle. I'll try these out thanks man🙏

[@CJ-TAY]

update

[@bryancrouse7370]

He said plyometric is one part of it hit the dand weight room too.

[@oussamaelfhmi1486]

thanks .

[@BlurryAhhUncleProductions]

Bro thank you, I'm 5'3 and I'm trying to jump high enough to dunk, and possibly to dunk a 10 foot rim

[@IsaiahRivera1]

You got this!

[@diegoaguila1666]

Bro....at 5'3 you're not dunking a 10 foot rim

[@adonniumgaming4046]

@@diegoaguila1666 shortest dunker ever 5'2 so shut up

[@chanagregarelaceite5579]

It’s possible if you have very long arms and around48-50 inches vertical

[@pinklemonade8283]

​@chanagregarelaceite5579 bro that's like the world record vertical 😭

[@marcovidoni6767]

Hi Isaiah, very helpful video but I have a question. How many reps and sets I have to do for each exercise? Thank you very much

[@MrDunkallday]

nice video bro

[@Hoop639]

I would switch depth jumps and Hopping, i think intensive hopping is what we train to train. Im just picking at details, but that how i view it. Hopping at a descent speed while getting some air time is wildly taxing, i feel wipped after

[@IsaiahRivera1]

I ranked them in order of my favorite ones! But def a time and place for both. I wouldn’t say one is better than the other, they’re just tools

[@vb_andrecampos]

Your videos help a lot man, I’ve gone I’m 5’8 and I’ve gone from not touching backboard to dunking a baseball. Imma dunk soon

[@samharden3966]

How much time did it take from touching backboard to dunking

[@vb_andrecampos]

@@samharden3966 Took about a 3 months from touching backboard to rim. About a month from there to dunk a baseball. Working on the full dunk

[@Roadtodunking0]

@@vb_andrecamposmy finger tips touching the rim now . Can I dunk in 2 months? I’m 6’4 current vert 20 in

[@vb_andrecampos]

Really depends on how serious you've taken it. If you have been only the minimum and haven't truly worked on it consistently then if you do it might take 2-4 months. If this is your max effort already might take 6+ months. @@Roadtodunking0

[@TheDancingGlizzy]

Definitely @@Roadtodunking0

[@Usermwaoeuw28181]

Hey Isaiah, im a student, 16 years old from Belgium. I have been Watching A lot of your videos recently and i just find the machanics and science behind your reasoning so interesting. I would love to study this subject, any idea how? I feel like some random high school here wont ever go into detail as much and use mordern studies

[@thedude7737]

yeee mauro get that belgium bounce

[@IsaiahRivera1]

Good place to start is reading the book “science and practice of strength training”

[@Usermwaoeuw28181]

@@IsaiahRivera1 alright thanks man!

[@Usermwaoeuw28181]

@@thedude7737 haha!

[@user-eh1wz4bh7v]

Yo man you have been super helpful but ive always wondered how tall are you??

[@_nico8]

can u make a workout with of of these like how many sets and reps i have to do of each

[@axelsjourney]

I understood you on the flat tire part XD It feels so awkward...I literally pressed all my weight onto my leg just to feel like I awkwardly got hugged by the ground in a forceful way. 6'0 with and can touch rim but haven't been able to hang. Not athletically gifted at all :'(

[@L4zzA]

when you say earlier in you training cycle what do you mean? could you give us a few examples of what a cycle would look like and how long would that last? It'd be great if you could put it in relation to an average basketball player that has one game per week, 2 to 4 hours of basketball sessions per week and some gym workouts in between.

[@buddycasas8939]

Great

[@JordanWells-ft5fw]

I’m 6”2 and used to windmill dunk in competitive games, put back dunks, easy. 4 years later post Covid after a few stupid injuries I can barely touch the ring. I still play A grade competitive but I need to get back to flying again. I’ll use this and report back on my progress

[@herkusbut]

you got it bro

[@ifixyewyt]

How the progress now? You get bounce from this

[@lunar6383]

Can you alternate a power workout and an elastic workout in the same phase? This just seems more efficient to me and will use it if it’s just as effective.

[@jg_jumps]

Hey Isaiah! How often through the week/month are you doing strength work? And how do you know when its time to reduce/remove strength work?

[@IsaiahRivera1]

I lift 2-3 times per week and dunk 1-2 times per week. I never take away lifting away completely, but I’ll decrease volume a lot right before I have to compete

[@adamnguyen4517]

If I’m in more of a general strength period, would you say max approach jump days separate from my weightlifting days are a good volume of plyometrics? Or would you say it’d be beneficial to do add some plyos before my weightlifting sessions? Thanks for any response!

[@IsaiahRivera1]

Yeah that’s a good amount of volume if it’s a long session

[@ivanmrrc2453]

Should you do plyometrics with strength training at the same day if you are doing splits on top of trying to increase your jump?

[@user-rz2qy8ju4i]

New vid lesgooo

[@shaneasante4402]

2 questions. 1: can you add these in all 1 workout 2: should you do plyometric exercises on the same days you are doing the heavy lifting e.g squats

[@IsaiahRivera1]

1. Just choose one 2. Do it at the beginning of your workout

[@BakerBen33]

Love your content Isaiah thank you! I am 39 yrs old trying to have a higher vertical at 40 than I did in my 20s. Because of your videos I have gone from a 23 inch vertical to 29 in 4 months. Any advice you would give someone like me specifically with more miles on my body?

[@BakerBen33]

My vertical in my 20's was only around 33 inches, I'd love to read the 36-40 range. Thanks in advance for your advice!

[@IsaiahRivera1]

First off that is amazing progress! And from my experience with older athletes the most important thing is listening to your body and managing injuries! Always stick on the safe side when picking weights and use perfect technique. Don’t sacrifice form to push the weight up

[@user-vo4on3qk9j]

Golden retriever!

[@emanofficial8003]

Do a full follow along plyometric workout

[@clintguia7984]

Great video as always, but I have a question.. What is the scientifically better way to dunk, single leg or two foot?

[@IsaiahRivera1]

Depends on your genetics, but two foot is generally easier to improve

[@Ajlvr09]

Hey! Can I have some workouts if I only have kettlebells and dumbbells at home? I also have a bar but it’s light enough for me to do some reps

[@user-sr3dn5oc2k]

14!超愛世念！有夠幽默😂

[@Thatguynumber1_]

How would you recover from depth jumps affecting your CNS and why does it negatively affect it?

[@silasmiller7560]

hey so i’m a middle schooler and i’ve been really wanting to work on my vertical. I’ve been working on plyometrics for about 3 months and i’ve seen insane progress. in fact I did get my first rim grab and 9.6” dunk a couple weeks ago. the problem I am having is my knee pain. I’ve been trying to do max approach jumps but my legs just end up giving out. i’m a one foot jumper and i’m looking for help with that. Anyway you could help would be great.

[@IsaiahRivera1]

Watch my knee pain video!

[@josiahdale8051]

Im 5'5 at 13 and touching rim. Hopefully these workouts will give me enough bounce to finally dunk.

[@Leftiesinvolleyball]

I know you have many videos on bodyweight training but I want a new video I'm 5'7 and can touch the rim I have a 33 inch vertical I don't have access to the gym will you make a video on best bodyweight strength and plyometric exercises for vertical jump

[@adriandavejalapan4720]

i have a question when should i use isometrics, should i use isometrics on rest days?

[@user-wj3jg9sz2u]

how many sets and repetitions should I Do of each exercise? and how many times a week?

[@niletheus]

How many sets and reps should I do for each exercise and how often in a week should I do plyometrics?

[@djxJm]

see how much working out can take. like if if its to easy do more reps or sets

[@jeffersfilms]

Thoughts on weighted pogo jumps?

[@dangeworsky1597]

Sprintin while having jumping knee good or Bad? I make progress i Can Play 25 min Basketball without pain now but Not with max effort jumping What do you think ?

[@PaSQUO481]

How many times a week can i do depth jump? And how manu series?

[@josephparkes6412]

With single leg hops, you prefer going for height or distance?

[@sj_leee4995]

how do you deal with significant muscle imbalances?

[@calvinlee3652]

Got some pain in my front hip during flexion, especially when raising my knee in sprints. Do you have any tips?

[@YoungJohnHolmes]

It's hard to say without knowing your current fitness and health. Assuming it's not injured, it could just be weak or very stiff. Stretch often and lift heavier. I had knee/hip pain in the past that was fixed by squatting more.

[@aceyyyyyy]

hey isaiah is doing box jumps good for vert? because ive been doing box jumps on a 28 inch box while holding 10 or 25 pound plates but saw someone say that its not that good for vert because youre mostly just bending your legs to get on top of the box

[@IsaiahRivera1]

Depends how you use them. I mainly just use them as a rehab tool because you can remove the landing out of the equation

[@jordantecson2093]

If i can get half my hand over the rim (where the knuckles are at) how close am i to dunking? That was my vertical pr at 5ft 10 years ago with minimal training. But seeing ur progress makes me wanna actually train for it. Im not much of a baller but enjoy the art of dunking.

[@jordantecson2093]

5ft 10, years ago lmao

[@thetopshe]

If I'm a one foot jumper, for depth jumps should I only use one leg to land and jump with?

[@PiethagorasTearem]

Is it wise to do this training block while cutting?

[@St.Dimees]

wait so rq question Should i build stronger legs befor starting to workout plyometrics and then after i have strong legs do plyometrics?

[@josemouche2.029]

My single leg jump is so much higher than my 2 foot jump, do you have any tips on improving that? (my standing vert is a little higher than my 2 foot approach jump)

[@dovenbeats2]

sounds like you need to improve technique on 2 foot jump

[@simplydull3752]

yo Isaiah quick question, I always have a problem where I can never run at full speed for a jump attempt because I always feel like I'm going to slip. I don't know if it's all in my head or if its my shoes. Do you have any tips for jumping on slippery courts?

[@IsaiahRivera1]

Gotta find shoes that work for you. If it’s the court then there isn’t much you can do

[@simplydull3752]

@@IsaiahRivera1 thanks, appreciate it

[@user-bq1xp1ih9z]

I just got interested in dunking, barely a beginner, so I’ll just save this video for future

[@theheebs100]

you can use loaded jumps to train your one foot jumping. just take one of those plates and hold it with both hands in sort of a rack position. put one leg behind you on a raised surface similar to doing to rear foot elevated split squat and do the jumps.

[@superperson8149]

I’m 13yrs old about 6ft and I gained like 3 inches on vert in like 3-4 weeks and I want to do more so this helps me a lot

[@Roadtodunking0]

How??? 3 inch in 3-4 weeks

[@Roadtodunking0]

What’s ur vert before that

[@whhdhfbehdv]

Sets and reps on 4th and 2nd one pls

[@jazzcat705]

can i build my vert significantly just by doing these consistenly?

[@form2k751]

Should I do these 3x a week along with weight training

[@giddyy_2100]

Why does your vert go down after doing depth jumps, and do you end up jumping higher after you recover, and how long does it take to recover?

[@IsaiahRivera1]

CNS fatigue! And it depends on the person and how long you’ve trained them as far as recovery timelines. It could be anywhere from a week to a month of unloading