Keep Your VERTICAL JUMP! - Quarantine Plyometric Workout

This is the plyometric workout I've been doing the past 3 weeks during quarantine to replace my weight training and regular programming. A lot of us are missing crucial compounds lifts such as squats, deadlifts and cleans. But, these plyometrics and bodyweight workouts can help you maintain, if not improve your vertical jump.
▶ Resistance Bands Used:
amzn.to/331W5L6
▶ 20 lb Dumbells:
amzn.to/30XIMJ0
▶ Basketball:
amzn.to/331Xgu0
Follow me on instagram:
/ hobek23
Workout Structure:
Warmup:
(0:41 - 2:20)
Workout:
1. Dumbell Squats - 3x12 (2:20)
2. Seated Box Jump - 3x5 (3:10)
3. Dumbell Squat Jumps - 3x10 (4:03)
4. Depth Jumps - 3x3 (4:23)
5. Dumbell Block Jumps - 3x5 (4:53)
6. Approach Jump - 3x3 (5:35)
Check my other videos:
What is your Limiting Factor? - Vertical Jump
• What is your Limiting ...
Top 3 Lifts To JUMP HIGHER
• Top 3 Lifts To JUMP HI...
Dunking with Jeans (attempt)
• 5'9 Dunking with Jeans...
overtimeathletes warmup video:
• Best Warm Up for Jumpi...
project pure athlete block jump video:
• MAXIMIZE Your 2-Foot J...
music: Waves - Ukulele Hip-Hop Beat (Prod. Riddiman)
• waves - ukulele hip ho...

[@Hobe23]

Wow, this video blew up! Since, a lot of you guys are asking what my height is. I am 5'9 or 176 cm without shoes. If your curious on how I improved my Vertical Jump check out my other videos! Here's a clip of my jump progress over the years kzbin.info/www/bejne/m5evZqR3p959ZpI !

[@tristanp.8819]

What camera you using bro?

[@Hobe23]

Canon SL2.

[@jeancarlolinareshercilla280]

I see ur videos and you have a inspiration for me, thank u!

[@dedysinaga3746]

I am 22yo, 170 cm wihout shoes and my jump growth been stuck for 6 years . I can reach and grab the ring with my finger, but still can't fully grab and utilize it to dunk. Can u suggest or make vid about workout or even a solution to my case? Or maybe this is just it for my jump and no more growth? Btw great content bro🔥 *sorry for bad English

[@Hobe23]

It could mean a multitude of things. I doubt that you are stuck. Have you done weight training? Thanks!

[@pirategamervjm440]

no one: Me after i kill an enemy: 2:16

[@nupen1008]

best comment

[@marcelaldo1409]

Need more like lol

[@faded8093]

🤣

[@mcmerry2846]

Lol

[@senord2429]

Lmao

[@adulation1353]

Squats 3x12 2:22 Seated Box Jumps 3x5 3:10 Calf Raises 3:48 Squat Jumps 3x10 4:02 Depth Jump 3x3 4:23 Block Jump 3x5 4:54 Approach Jumps 3x3 5:38

[@hadi8898]

I love you

[@HayzelloOneZ]

I do exercises way harder and no 🧢 my vertical increased by 4 inches in a week. If you guys want my routine I can write here..

[@tomas8742]

nicee btw nordic curl is nice for hamstrings

[@radekvalenta1414]

@@HayzelloOneZ cmon

[@soypolo8163]

Here’s a good one for the people Squats 3x40 or just 4x25 Pylo Box jumps 3x12-15 Jumping Squats (with 10-20 lbs dumbbells) 5x8 or 4x12 Calf Raises 3x12-15 Lunges 3x12 Jumping Lunges 3x12 or 5x8 Seated Box Jumps 3x5 or 5x8 Frog jumps 4x6-8 I think that should be enough to do them 3 times a week or max 4 times. Be careful with some of this workouts if using dumbbells. You can also add some knee jumps too if you’ll like.

[@arvin6606]

This workout is good. What not good is when someone else sees you doing this and thinking something weird

[@YoungAdiMusic]

🤣🤣

[@naveenbaijusworldofgaming9214]

Ya 😂

[@PM_yearsago]

Since when did working out weird?

[@saiyansage8947]

@@PM_yearsago the workout looks weird. That's what he means

[@nellustylejeb7210]

@@PM_yearsago its just a lul sus you know.

[@mr.g1123]

My man, I used to be a professional basketball player in Europe. I’m 1,68cm and could dunk. Here’s a couple of tips. Stretch as much as possible. Jump over some bags you can pile up to achieve your goal. Squat. And what I did, i ran all day with sandbags around my ankles. Well, not really bags, but there are kind of rings filled with sand you can put around your ankle. There are different weights. I wore them all day in every outfit. Walk around with them for 2 weeks l, rest 2 days and do it all over again. I can assure you, you will be surprised with the result. Keep it up!

[@Hobe23]

Thanks for the tip! Appreciate it!

[@Scarlett_XYZ]

what is your name?

[@strapped6700]

Will ankle weights work the same

[@thomdornscheidt2157]

Does anyone know where I can get some of this

[@narucy56]

I appreciate warmup phase. Knee damage is real issue for high jump. Human really needs streach muscle for landing.

[@aaronortiz1840]

Woahh nice content bro!!! This is actually really helpful!!! I know this is ridiculous but I'm just 5'2" and I have no plans on dunking 😂 but volleyball is my sport and atleast I can try to increase my vertical. Thanks bro!! ✊

[@JayFRL]

year late but you sound like the this main character off the anime haikyu you might've already seen it though but just wanted to point it out

[@azelect4630]

@@padgodlol6063 it increases your vertical, that's that

[@herox2357]

Dawg me too same height as well

[@sherrygurno1584]

I’m a goalkeeper and I used this for my workout along with goalkeeper oriented polymetric workouts.

[@mawalibhai636]

Can you put a link here if you have a goalkeeping related workout??

[@gaming826]

Dumbell Squats 3×12= 36 Seated Box Jump 3×5= 15 Pogo Jump 3×10= 30 Depth Jumps 3×3= 9 Dumbell Block Jumps 3×5=15 Approach Jump 3×3= 9

[@JM1675]

I feel like I wasted my 6'6" height, considering my jumping technique is horrid, when I see short dudes jumping like grasshoppers.

[@Hobe23]

If you just practice your technique, I'm sure you will dunk.

[@JM1675]

@@Hobe23 Thanks for your tips. I'll definitely do those exercises! Good luck with your thriving channel by the way, it's coming along nicely!

[@randomupdates4013]

Ya if 6 ft or over, should at minimum (if not overweight) get 1 handed dunks

[@Zoegottiy]

I used to feel that way to I am 6,2 and my friend is 5,9 he dunk before me and I was like oh heck no so I finally started dunking off of hard work but now I’m struggling to find a good strengthening workout without hurting my knees.

[@Zoegottiy]

Hard work work and the right work pays off

[@enginestart3009]

Great exercises. For me, all I need is Full body stretching. Squats(normal and with weights) Deadlifts,heavy and light. Jogging,running. Jumping,touching the rim(always aim above the rim or set the rim to 10ft 6inches or 11ft.

[@TheDee3]

This is just what need... I'm on the dunking grind

[@i.t3504]

Well there is a guy Anthony Hamilton Jr, he’s got a daily routine and you really should check his videos

[@joeyvasquez9547]

I can touch net on 10 but almost at rim

[@TheDee3]

@@i.t3504 thank you

[@i.t3504]

jay 25 no problem

[@kaigagg7252]

I'm 5'10 at 14 how tall do u guys think I'll be when I grow up? Also I can reach 9'4 and 9'6 feet in a good day

[@MrChimi-tz9cj]

This guy sounds very genuine and looks great

[@godmode2461]

I'm fr dumbfounded when I saw your subscriber count. The quality of the video is top notch bro😤🔥

[@Hobe23]

Thanks! I tried! 🔥🔥

[@whitenbald]

Ok dude I have two questions not covered in the vid: 1) How often should you do this (incl. rest days etc.)? 2) How high is your ceiling? (cus you're almost hitting it with your head) Bonus quesh: how tall are you? I'm 5ft7, any hope? I'm very athletic so fingers crossed

[@elie4946]

how old r u?

[@whitenbald]

@@elie4946 I'm 24, can now touch the backboard! Been deadlifting and squatting once a week, and playing basketball/trying to jump as high as I can with proper technique once a week, for about a month now. I can jump and put my palm completely flat on a 9ft ceiling, so I think I could dunk in a 9ft rim lol... I'll keep going. I need to deadlift heavier for sure

[@elie4946]

Jack I’m 16 turning 17 this october and 5,7 hope i can jump higher like u 😭😢

[@whitenbald]

@@elie4946 Believe me, you will! You have to just be patient. I was a very late developer, I hit 5ft when I was 16!!!! Seriously!! There's not only always time to grow, but your muscles will mature and become bigger and more efficient. You will eventually be able to lift heavy and jump high

[@elie4946]

Jack wow thanks i always stretch and exercise everyday to jump higher

[@corneliuksen]

When you realize that this guy has 900 subs, not 900k😤

[@Hobe23]

haha thanks bro!

[@KingKillaMK]

1.1k now!

[@corneliuksen]

1,5:)

[@EnterTainment-vv1qs]

Zaid Abu Hashish 3.2 subs now

[@manusiabiasa7456]

@Just Some Crazy Random Weeb Who Upload Random Video 5,890

[@gimesegle]

This works a lot for volleyball spikers/blockers too so TYSM!!

[@Benjamin-RPH]

Your gym room is better than my house If I have this room I will ( HAVE NO WORD TO EXPRESS MY FEELING )

[@beyonddeluxe4771]

I’m 6ft flat and 16 years old. I can grab on 9ft 6in rim. Recently just started weight lifting and explosive training. Will add this to my routine. I’m gonna attempt to update this as I go :D

[@lincoln2230]

looking forward to hearing the progress!

[@ryanapietu4774]

update

[@epictronologs1793]

can you dunk now?

[@fadd_y3469]

update?

[@dbpickleball]

Great stuff man. I'm working towards the dunk as well and seem to be following similar folks online with PPA and OTA. I'll see you up there!

[@Hobe23]

Thanks bro! See you up there too! 💪

[@kevo_6135]

Those aren’t squat jumps they are pogo hops but great video

[@Hobe23]

thanks!

[@dex_ter2721]

Yeah, that what Im about to say

[@Dan-ty3hr]

@Christian Hayden I think they do. Because they activate the fast twitch muscles while doing them.

[@pedropikiewicz9186]

Great video. Remeber that the plyos are based of no weights. After that, the squat you should be more consistent in explosion because is about acceleracion and force, no muscle grouth. Anyways, great video!

[@Hobe23]

Thanks!

[@J-678hdj]

The warm up is good I don’t know why he did weighted squats and weighted calf raises in the beginning. I always thought you should stat with the light explosive reactivity focused exercise first in a plyo session then go to the heavier stuff at the end. I would have done: Depth jump Seated box jump Squat jump (pogos) Approach jump Block jump Squats Calf raise But he jumps higher then me so idk

[@Nick-fo1np]

Will add this to my workout routine. Great workout brother ❤️

[@Hobe23]

Thanks bro!

[@GuidoHaverkort]

1:15 getting that double purpose training in

[@8wash]

LMAO

[@Jay.Harris]

I’m late to this vid but i’m 14 years old and I use this workout along with a few other workouts and I can dunk on 10

[@patiscool5553]

I'm 5'4, so to be honest I highly doubt I'll ever dunk, still this is a great video, I'll definitely try this out, and hopefully surprise some people on defense.

[@trolltuna3569]

nothing is impossible bro

[@Hobe23]

A lot of these exercises could definitely still improve your game overall.

[@damiand9742]

You gotta be confident

[@calixto3754]

They’re a a guy called Andrew McFly that can dunk and he’s 5’4. I’m also 5’4 at 14 years olf

[@MJ-hb8vc]

How about now?

[@rheubhenncabizares9912]

This Increase Vertical Jump Exercise Is Perfect For 6"0(182cm) and 183.9cm),6"1(185.8cm and 186.6cm) and 6"2(188.9cm) To Dunk

[@gato49]

Great vid I will definitely have to use some of these exercises in the jumping routine. Would recommend doing the static stretching or foam rolling after because it can interfere with or numb the muscle jump reflexes before jumping.

[@Hobe23]

Thanks for your input!

[@kingsleyemelike8992]

Do you have any static stretching you would recommend

[@gato49]

@@kingsleyemelike8992 depends on what is tight on you.

[@wahidahmad2577]

Thank god this is free lessons!

[@gleny4559]

UW PAC gym...miss it so much!

[@SurfandSand808]

Chris has some great programming. He helped me too. OTA is good stuff.

[@mike_nba]

im just impressed that the air pods didn't fall lol. great tips tho, i dig that workout

[@Hobe23]

Yeah me too. Thanks!

[@jarrellruelan7276]

Bro try for your approach left right left for explosiveness and it makes clean stutter steps, to improve your jump

[@Hobe23]

Thanks for the tip! I noticed I have a lot of stutter steps.

[@jarrellruelan7276]

@@Hobe23 I know cuz that was once my problems before I started playing volleyball

[@ibojofamily8472]

Speed training would definitely help. You can be explosive on the vertical jump but being explosive when running is probably what you're lacking. Work on that and you'll jump higher for sure. Everyone just works on vertical jump but not on the basic factors that significantly help with jumping. Don't be a slow dunker, you would be just playing yourself and it'll take my more time.

[@Hobe23]

Hey, thanks for your input. I agree on your idea on speed. "explosive when running is probably what you're lacking" - I'll definitely take into consideration. I would assume sprints are the go to exercises for this?

[@ibojofamily8472]

@@Hobe23 Yup, sprints will help. But if you have any football conditioning type drills that you know of, that'll definitely help with overall speed and explosiveness. Goal is to do these speed drills at a high intensity in short bursts. Usually 3-5 sets for each type of drill you find. And if you have any resistance, that'll help even more. Preferably sand but if you don't have that, then just good old grass but with some height. Or you could go with resistance bands and do stationary speed drills. Football players are extremely explosive and jump higher than basketball players for a reason. They emphasize on speed a lot more.

[@Hobe23]

@@ibojofamily8472 Thanks for your tips! I was already considering adding sprints to my workouts, but now I'm convinced.

[@Zoegottiy]

I’m not explosive but I get up there somehow I suck at running full speed and dunking I would have to slow down a bit then jump

[@ALMIGHTYSUPREME]

I better hurdle everyone on the field this year from this

[@Hobe23]

haha bet.

[@brayleeeee7158]

I’m 5’9 and I can touch the rim with my two hands but really struggling to dunk with a ball.

[@a_vlb1945]

Brylle Alvarez same

[@kawhileonard1421]

Here's Lamelo Ball's dunk technique, he can dunk without palming the ball and this is the easiest way to dunk !! kzbin.info/www/bejne/omS8pmSbgLuhi7c

[@seitrand7297]

I'm 13 and 5'8 (without shoes) and i really want to improve my vertical. I just found this in my recommended.

[@leanMPG]

You're amazing knowing you're 5'9. How many times should I do this workout per week? I was hoping to increase my vertical jump and dunk someday. btw I'm 5'11 I can barely touch the rim since I injured my lower back. Thanks in advance.

[@Hobe23]

3 times a week is good. Thanks!

[@minecraftgamers2767]

@@Hobe23 Hey Hobe should I incorperate these workouts into my workout schedule

[@kinodertoten4922]

Dont worry about the bills, food and rent just keep on jumping son. We got you

[@pichregz3773]

i wish i can afford an area where i can work out peacefully ...

[@salvadorojeda472]

Wow.....definitely adding to my works out routine.

[@daiki9865]

Thanks bro for sharing workouts for free!

[@Hobe23]

No problem bro! Glad it helped!

[@MichelleRoots]

Great plyometric workout! I do similar exercises to increase my vert too! I went from pizza box vertical to jumping out of the gym (well at least it feels like it lol)

[@Hobe23]

haha, pizza box vertical. First time hearing that. I'm sure your vert was higher 😂

[@hengmengly7820]

Without any training i can already grab the rim and I’m only 5’8ft or 173cm without shoes so hopefully with this workout I can finally fulfill my goal

[@eduardoramirez4768]

Those don't really look like squat jumps look more like explosive calf raises

[@calbear105]

Pogo jumps

[@luizclaudio527]

Also called Thrust Ups if Im not mistaken

[@youngwok2368]

Keep up the work Hobe!!

[@Hobe23]

Thanks!!

[@andrewbranson4874]

For your approach jump, watch some videos on the volleyball approach (indoor, not beach)

[@ravdealagdon7638]

Practice makes perfect (and determination)

[@victorcervantes278]

I don't play basketball but this will help me to improve my swimming starts

[@nicolasfranklin2012]

I'm interested with basketball since i seeing other youtuber doing a 1v1 video. And then i was want to start play and train. But, realize i'm to short for this kind of sport (my height is 160cm) and i don't have any friends that doing this thing.

[@hisoka8011]

Just go and play, keep in mind that u won't be any tough center etc. , so focus on being a point guard and great passer

[@Hobe23]

If you focus on dribbling, shooting and get creative with your ability to score. I don't see why height would deter anyone in terms of their ability to play. I've seen people who are short who can outplay any 6'3 dudes. It's just that in the NBA, the players are generally all tall and have the ability to what short guys do. No sport is short for anybody. When you can show people you can play, the last thing on their mind is your height.

[@sampletext9817]

Your penultimate step should be heel first that contacts the ground. I recommend you to try the penultimate jab!

[@SomeGuy-fl1gz]

Basket ball players be like: Im a 6'7 guard Basket ball players also be like Im 5'2 and i can dunk

[@cheezelite1656]

I'm 6,0 16 and can just about dunk on a 10ft rim, gonna see what this does for me in about 3 months, hopefully I'll be windmilling

[@thianthang6794]

just showered after i finished doing this… First time i felt alive again!!

[@josiahjackson1249]

I'm only 5'2 at 14 years old and i am like 4 inches away from touching rim

[@izzattemirov4065]

das cap

[@josiahjackson1249]

@@izzattemirov4065 its definely not

[@josiahjackson1249]

@@izzattemirov4065 i actually barely touch backboard now

[@josiahjackson1249]

@@izzattemirov4065 but it doesn't sound believable

[@izzattemirov4065]

@@josiahjackson1249 choose: 🎩 or 👒

[@crazyhdvids4486]

I only did seated box jumps and I’m dunking now I just upped the volume and did only those lol

[@HuskyBloxFruits]

Thanks

[@Hobe23]

No problem!

[@JayzsMr]

In my opinion you can just do the depth jump it's the only really plyometric exercise from those you do and which uses the principles of plyometrics as originally intentend. To increase difficulty you can just increase the drop height.

[@Hobe23]

I agree that plyometrics initially revolved around depth jumps or drop jumps. But, I feel seated box jumps is a great exercise to create power without a stretch-shortening cycle and a good enough reason to add it into your routine.

[@kieru_]

can i do plyometric workouts while doing leg strength workouts? basically i work my legs 2 days a week. is it a good thing to do?

[@jacobs3614]

Definitely

[@Hobe23]

For sure!

[@kieru_]

thanks!

[@connor4263]

not a basketball player but a pre pro male ballet dancer. i do these workouts every day and ive gotten insane changes in my height. thanks for this man

[@Hobe23]

No problem!

[@guyeshel9316]

Looks so good

[@piyushsharma8253]

Can u make a video on vertical jumps for overweight player ......

[@sharunsunuwar]

Nice content. Keep uploading more videos like this.

[@Hobe23]

Thank you, I will!

[@monkeyd.kenneeth9110]

bro what is your height?

[@Hobe23]

5'9 or 176 cm without shoes.

[@thefoxinator3923]

Roll Glutes Hamstrings Hip flexors Dynamic stretches Resistance band stretches Frog squat warm ups

[@tomhotchkiss7444]

Great video but ur "squat jumps" arent squat jumps, squat jumps are where you do a full squat, jump, land, and repeat

[@დათოქურასბედიანი]

I love this video. It helped me alot i am 5.7 and i couldn’t even touch top of volleyball net but now i can spike really easily i can jump higher then new with my head

[@vishalnarreddy16]

also can you message me how much your vert increased and how much time it took

[@selmanfejzic5474]

I am 14 and I am scared to jump in my house because I will hit my head(I am 5'10" and the ceiling is somewhat below 8'2")

[@zavdab5238]

Uhhh go outside??

[@jadencold1828]

How long would it take to get like extra 10 inches to your very with with workout

[@indracodone4422]

I can hit my head on the ceiling just fine tan q

[@tuneese2561]

😂😂😂

[@CucuyBros]

Thanks for posting this. Very helpful 👍

[@uptalk144]

I need to find a house with basement ceilings that high.

[@samuelachhangte8130]

Great video....love it👍👍👍

[@DwyaneWadeCounty]

My man, FYI, the NBA official game ball and NCAA Solution ball have more grip. Try dunking with those 2 balls and see if it helps!

[@Hobe23]

thanks for the tip!

[@dremndishot2695]

The thumbnails for these videos are always so funny lol

[@AbdullahMuhammed-qj2yb]

Iam a certified fitness trainer and a vertical jump specialist you are doing some good work but you need to count the grounds contacts and add some more work like hurdles jumping and speed workout because speed related to jump

[@igna_im]

nice vid man, keep it up.

[@Hobe23]

Thanks! Will do! 💪

[@sarahtwirls8945]

I don’t do basketball, but I’m using this for my gymnastics, great vid!

[@Hobe23]

Thanks! Glad it helped.

[@Elonmusk321]

That’s not a sport so this is prolly useless for you

[@calebsainsbury6583]

Ur the best utuber

[@P1xyt]

Dunking by next June grind

[@איתיחזן-י9ז]

Tnx for the workout bro, it’s very helpful (:

[@Hobe23]

No problem :)

[@sjmakesit9968]

Im 15 6”2 rn i can touch rim at 10 you think ill be dunking in 2 months by doing this 3 times a week

[@julianmoyer3420]

I'm new to the vertical workouts. I'm assuming I do this every other day, but I wanted to make sure first. Or is this an every day workout?

[@myskrillaa]

Once or Twice a week

[@yanbricoli9792]

Nice work out 💪🏻

[@renesandleeorate6612]

next stuff is your landing man if possible try landing both feet prevent to injuries . great work!

[@Hobe23]

thanks for the input! will do!

[@tez2142]

Really liked the video bro !!

[@Hobe23]

Thanks man!

[@aminedoussri3030]

Good job bro

[@Hobe23]

Thanks!

[@brandoandthenewromantics5842]

I'm 6'6 and he can dunk higher than me. Inspirational dude.

[@treykowitadraco6418]

Trust ur self I’m 5’4. Dunking on 9 foot rims and I’m 14 don’t let anything stop

[@kumaSOevl]

Great video

[@Hobe23]

Thanks :)

[@hriatt9991]

Same height mate.Let's go!

[@bastian5742]

what ur height

[@hriatt9991]

@@bastian5742 barely 5'10 now

[@TheJc71693]

Yesss, shoutout Waterloo!

[@JJ7_athletics]

Great channel and workouts! Way to train for performance.

[@Hobe23]

Thanks appreciate the comment!

[@maharudar723]

Good video overall

[@timothyjamesacenas4704]

Good workout Thanks men

[@BruceVayne]

Una desconfianza me da esa sillita

[@Kendine1güven]

Good

[@danielguansing]

Man your landings kinda scary, I injured my MCL 3 years ago.. Always landing on one foot, because, bad habits.. Anyways keep up the good work! 👊

[@chrrles3842]

can’t do half of these because my ceilings too low😭 my tall ass gonna cause damages

[@DerikNelson_]

Im 6'2 and can barley grabbing rim but this should make me dunk in a month or two

[@Hobe23]

You're already pretty tall, so go for it!

[@sjmakesit9968]

Same