#1 Drill to Sprint Faster & Jump Higher AT HOME | Overtime Athletes

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[@overtimeathletes]

Check out my Advanced Vertical Series below 👇👇👇👇 overtimeathletes.com/vertical

[@XxBUTTERCUPxX100]

He's right. I did it while I played football in high school and this gave me a huge advantage. Now I train like a sprinter and this is still my favorite exercise and have seen a noticeable increase in speed and ease in box jumps

[@lucashammerle1033]

How often did u do it? And for how long?

[@XxBUTTERCUPxX100]

+Lucas Hammerle it depends. If I do it as a primary lift with a dumbbell in each hand, I go for sets of 3-5 reps usually on each leg. If I do this exercise with my body weight as an auxiliary lift, I usually do sets of 10-20 reps on each leg.

[@totallyraw1313]

For how long do you hold for? I tried this drill for the first time like Chris demonstrates with no weight and I could only hold it for 45 seconds. The burn was just incredible. Now 1 week later I can hold it for 1 min 10 sec. How many weeks would it likely take to build up to a 5 min hold?

[@XxBUTTERCUPxX100]

+Totally Raw based on what you've said, I'd estimate it will be around 8 weeks if you continue to have 25 second progressions each week

[@decathlete2000]

Cameron, do u do reps in this position or you hold the position?

[@mohammadsawlih3869]

This makes my legs feel so fresh and powerful and feel very fit.

[@mohammadsawlih3869]

quite painful though

[@redrid8499]

SETH ROLLINS How many sets should i do

[@michaellosauro6881]

He said hold it but I'm not exactly sure. I'm assuming 2-3 each leg.

[@rtailgaming]

@@michaellosauro6881 soooo 2-3x5minutes each leg???

[@nikitaw1982]

@@rtailgaming he says do once every day. Not sets. Bit I'd be doing sets every other day, maybe 2 days one one day rest.

[@relaxing.minecraft]

This is harder than I thought😪it looked so easy😂😂

[@timithyplayzminecraft450]

Video starts at 2:05

[@samwidmer2418]

Bhaven Chotalia not all heroes wear capes

[@zerozero5027]

Bhaven Chotalia thanks

[@thatkidjay1279]

Bhaven Chotalia actually at 0:00

[@sternster6933]

Bhaven Chotalia thx

[@AlfonsoCajiao]

THANKS!

[@liljon1863]

I think making a whole isometric workout list would be fun

[@ultaquarius945]

Ima do this nightly for a month and after every leg and sprint workout. I'll come back wit results. I set a notification on my phone so If I don't comeback I'm probably dead or some shit. 1 month I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.

[@Kurd4Eva101]

ULTAquarius one more week

[@Cryoniczz11]

ULTAquarius how'd it go?

[@Kurd4Eva101]

Elite.k™ he's dead

[@ultaquarius945]

I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.

[@Cryoniczz11]

ULTAquarius alr cool, thanks man💯

[@braedonrebenstorf1299]

Hey man thanks, last week I could barely touch rim. Now I can dunk, this definitely works and it works fast. I definitely recommend doing this every night.

[@richdeba]

Actually?

[@braedonrebenstorf1299]

ya

[@tobionalaja1287]

Braedon Rebenstorf nice results.👍🏾

[@princekollie8837]

Did you really dunk after one week? With just doing this? Or you did other stuff to

[@XxRhirschGamingxX]

Braedon Rebenstorf lol doubt it

[@pm2065]

do an isometric workout list aha would be dope

[@emZee1994]

sounds good. could you teach us more about isometrics please? i feel like idk anything about them tbh thanks

[@colemartonaf]

Search "iso extreme"

[@emZee1994]

+colemartonaf thanks

[@joeysumma9552]

I’ve done this for one month straight at the start I could barely go 1 min 20 sec on each leg after about a month I’m up to 3 min on each leg this is 🔥🔥🔥🔥🔥

[@joshhahhuvgg7311]

Did it help you run faster and/or jump higher?

[@joeysumma9552]

Josh Hahhuvgg Yes this combined with doing some plyometric and top speed exercises definitely improved my speed significantly. I’m a baseball player so I don’t really measure my vertical jump but I can definitely say that it helped me become more explosive which will improve your vert for sure.

[@joshhahhuvgg7311]

Joey Summa that’s awesome man how often did you do the exercise?

[@joeysumma9552]

Josh Hahhuvgg When my season was shut down I did it everyday once it started up again, I did it every other day.

[@jazibsiddiqui9366]

@@joeysumma9552 what else excercises did you do?

[@merlincalo6877]

Thanks for the tip! A few questions: 1.) How many sets do you recommend, 3-4? 2.) If you are doing other legs exercises, should this be a compliment or replacement to those other exercises? 3.) How is this different, then say step back lunges with free weights?

[@UVjoint]

I'm no expert, but here's my answer to #3: When you're doing the lunge, the number of muscle fibers recruited depends on the resistance. But during the isometric, as you keep holding it for longer periods of time, muscle fibers keep getting tired. So, more (and possibly, previously untrained) muscle fibers will have to kick in to hold the same position. So more muscle fibers are trained. The downside might be that as your muscles get more efficient, you might have to hold the same position longer to get the same muscle recruitment effect. This is just my understanding, though. If a professional trainer, physical therapist, or someone like that is reading this, please correct or confirm it.

[@johnbennett9027]

1) sounds like 5 minutes each leg every night or other night depending on preference etc. however it will take time to work up to holding it that long 2) sounds like either - compliment if you have time 3) it recruits maximum muscle without any movement that can allow for injury

[@henrygustafson4816]

Make a video on how to incorporate olympic lifting with plyos and strength lifts during a certain microcycle.

[@AlexanderEmmanual]

Defranco constantly preaches BSS. Such a great way to build strength and power. Love incorporating it. But still unsure how training the nervous system in the glycolitic system for such long periods of time will translate to speed?

[@Cryoniczz11]

Alexander Sandalis it may be due to the fact that sprinting in a neruologically powered and based activity. And the more muscle fibers you recruit the more force you can manage to apply to the ground as a result. Which will ultimately translate to speed over time.

[@inlineboy7749]

i heard quads flexibility is linked with vertical jump, maybe this exercise stretches the leg on the bench ...

[@extrasmack]

Same concept that oldschool martial artists used to apply. For example holding a wide horse stance, claw grip on jar or fingertip plank positions for time. Builds tendon strength when used long term as well. Good stuff

[@mattaustin815]

Really a great tip, i used it amd it works. No magical results but slight improvement is clearly visible... great tip... respect

[@jazibsiddiqui9366]

Bhai does this really work? And when do you start seeing results?

[@gokunowork2674]

@@jazibsiddiqui9366 you litterally feel it after day 1, it just gets better and better (might just be me idk)

[@colemartonaf]

Ive done rehab and a seminar with Schroeder in AZ. Love your videos Chris. One thing to add for people interested, is that the focus should be pulling down into position the entire time with the hamstring and think of lengthening the muscle. Also weight should be on the front half of the lead foot(heel can be on ground)

[@totallyraw1313]

If you're pulling down into position the entire time, you're not lengthening the hamstrings, you're lengthening the quads and shortening the hamstrings, or at least attempting to shorten the hams.

[@colemartonaf]

Yeah that's the point, and how they teach it. You're not supposed to hold yourself up with your quad. They are called iso-extremes and are not done like traditional isometrics

[@totallyraw1313]

Oh ok. Chris did not mention this. I will try it your way next time.

[@totallyraw1313]

Btw does Jay Schroeder still do seminars? I could learn a heck of a lot from that dude!

[@colemartonaf]

I'm not sure, the one I went to was in like 2009 and I think it was his first one.

[@hennyhardaway8070]

I'm so much faster now this really helped I went from a 5.0 40 to a 4.6 40

[@hirdejit9452]

Ck Gore now how much performance in 100m?

[@hennyhardaway8070]

wimpy singh 11.3

[@hirdejit9452]

previous time

[@hennyhardaway8070]

wimpy singh 11.8

[@hirdejit9452]

in how many months u did it?

[@gabekb1228]

I'm going to to do this for a month and I promise I'll share results to anyone who asks...but keep in mind I'm doing vertshock too so it may not be an accurate opinion

[@FebreezeAd]

gabekb12 how is it going?

[@hirdejit9452]

gabekb12 how much?

[@kevinfiala6064]

gabekb12 ?

[@sethoeser510]

Did it work?

[@gabekb1228]

oh shit sorry. it works but u gotta do it with a routine...and u should do them everyday

[@saifjarral23]

Can you do some videos on foot/toe strength

[@nikitaw1982]

did u find a good foot/toe workout? how important is it? if u found one did it make a difference? I tried therabands on feet turning front of foot inwards and felt put too much strain through my knee to continue (no knee problems).

[@Josepowerzoro]

Anyone one watching this video this exercise and other isometric exercise like the isometric squat do work in increasing your strength in your legs and explosiveness.I’ve done it for a bout 2 weeks with other exercises it plays a big role. So don’t forget isometrics exercise as well as plyometric and strength training.

[@jacobw4631]

I've been doing this for 2 weeks almost everynight and I went from barely being able to touch rim to easily being able to grab the rim and dunk a tennis ball.

[@jblamango3197]

Nice Progress bro

[@williamsfarve7641]

Can you notice results in a few days

[@mulluneshtamelsow9126]

Update

[@mc2theblackops]

you can do it for your chest as well. hold the bottom portion of a dip where you feel the stretch on you chest.

[@esakhan4295]

genius - doesn't work for a push up tho - its too easy!

[@maffbuckley600]

Waw it’s actually tougher than it looks.. I’m ok at long distance, fastest 5k is 21:31 so thank you for this advice- really appreciate it 👍

[@miriamwafawanaka3763]

Yeah it hurts😂😂

[@vlotg-2362]

That shit harder than I thought

[@arknayanam9262]

yeah! me too!

[@poopypants1250]

I swear

[@DBeastLee]

Lmao yeah

[@wundrz4107]

xxking moneyxx FACTS

[@KingBorium]

This is awesome. Just did after heavy squats and deadlifts. Really hits the spot. Harder than it looks

[@nygmafia1985]

Thanks, just what I needed for football season.

[@ogtimmy2355]

Your videos are by far the best I have found. Thanks for sharing your knowledge.

[@coolz1241]

Been doing this since 2022, I started around the 1min mark. I am at the 3min mark as of jan 2024. With my personal best at 3min and 40sec in one go.

[@duke2be]

Thanks for this! Best athleticism channel on youtube

[@michaelsheehan1044]

Thankyou Mike Outstanding I will be putting that to work on the daily Thankyou

[@mrmaker92]

Unfortunately no cuing in this video. Therefore: Front leg is basically doing a hamstring curl, on the rear leg just squeeze the glute as hard as possible. Also, this is a quasi isometric movement so minimal eccentric movement will happen. You should do this to fatigue. It’s like a all out sprint. Don’t just hang out. If you’re aiming for 45 sec go all out in these 45 sec. Insight on Jay Schroeder’s work is pretty tough to find online. I got these cues from Joel Smith’s Just Fly Sports podcast.

[@user-ji9vp2qp2e]

Glad I came across your channel. I will try this tonight. I appreciate your knowledge. thank you.

[@jazibsiddiqui9366]

How did it go?

[@martinpower5]

I will do it daily for a month, already doing it for a few days.

[@sethsoccerdude720]

how is it going

[@tobionalaja1287]

Seth Baugh how'd it go?

[@hirdejit9452]

martinpower5 any improvement and how much?

[@crazyman5520]

Did it work?

[@snart2255]

I improve in a week, I'm about 212 went down from 4.8 to 4.6 in two weeks

[@nakajaaaa]

What were you running ?

[@doubleog3383]

great video, thanks for going into depth and explaining the science behind it

[@llewelluynzepper6741]

Thanks

[@ragingron5680]

This is a really good exercise. Been doing it for awhile now

[@yg__a19]

But doesn’t doing his activate and work your slow twitch muscles since its endurance and for sprinters you want to work on your fast twitch?

[@yg__a19]

Highlight King lol idk

[@AmericanTestConstitution]

a lot of weird things works fork sprinting. flexibility is as big factor as strength when it sprinting, just like martial arts kicking. You have have to do resistance training in extended (delicate ranges) so you need to use a light weight, so you do not snap your shit. The fast slow twitch weight lifting ideas are not everything about being fast or slow in reality.

[@trysten6277]

9vybes no? How would this work slow twitch muscle fibers? Its for five minutes...

[@jaydenakers898]

No, that would be high reps , this isn't really reps at all, it's a timed workout that hold the sole purpose to bring high motor recruitment and your muscles will fire much harder and faster. One on my favorite workouts for explosion

[@KrysJ77]

Jayden Akers did this workout really make you jump higher? Literally right now my first time doing it and I held it for a minute and 30 seconds. This really helps you jump higher?

[@kendandav]

love your videos. Puting this to get a 4.3-4.4 40 time

[@dr.skycrafter9966]

Did it work?

[@kendandav]

@@dr.skycrafter9966 didn't get a 4.3 but did get faster

[@dr.skycrafter9966]

@@kendandav how much faster?

[@kendandav]

@@dr.skycrafter9966 i didnt time it but just by playing sports i have gotten more athletic

[@bigchief2572]

Chris amazing video. Please do a whole video on isometrics for speed and agility, I would be so grateful

[@johnandreinavasantos1204]

Thanks for the exercise Ive tried it yesterday for about 4 mins and my legs are shaking ☺

[@akalajones3719]

so if i build up to 5 minutes i would have at least a 35inch vert?

[@emman8101]

I remember i used to do this and I actually got really good results I felt faster and lighter when running after a few days

[@JS-id7nd]

Patricia Lawson how long did you do it for and how many reps?

[@rodgerbane3825]

Great stuff, thanks.

[@dtman315]

question? Fast twitch muscle fibers are needed to run fast and jump higher, so can you explain how this exercise recruits those muscle fibers?

[@gokunowork2674]

Motor unit recruitment trains fast twitch muscle fibers

[@itsksultan]

love this video, great information!

[@nancysmith9487]

Pretty cool effective techniques

[@Mrts3000]

Make a video showing us how to incorporate weight training, plyometrics & isometrics into a workout please!!!!

[@coolnahuelsmith]

So whats suppose to hurt or burn the leg that is in the chair or the other one?

[@marcoskrupiczer6595]

nahuel smith The other one

[@antoncoker]

marcos krupiczer for me after the work out both of them r burnt out

[@24unityHowsen]

How many seconds do we do this and reps? I’m trying to run faster and I run a 4:86 40

[@Randomlego108]

how much improvement should I expect after a month

[@fbdarrows]

try it for a month and find out

[@khalidayoub11]

Zach Smith how was it ?

[@tobionalaja1287]

How was it?

[@connor13434]

How was it?

[@masterofdisaster2323]

How was it?

[@kernel1kadafi]

Would you recommend holding a weight whilst doing this? Also did you notice speed gains?

[@tomvoss3373]

If you do this for 5 min wouldnt you train the type 1 muscle fibres? For sprinting and jumping you use your type 2b fibres?

[@jerryhuras1494]

It's about activating more of the muscle, in this exercise you first activate those preliminary explosive fibers and then with time more and more fibers would activate to compensate for the first ones, making it so you activate more of your fibers when jumping/sprinting. Should be paired with different explosive exercises.

[@gadwinbat1474]

Omg this guy rly helped me im so thankfully i instasubsribed to his channel keep up the good work

[@totallyraw1313]

Has anyone here managed to hold this drill for as long as 5 min? The first time I tried it, I could only make it to 45 sec and then the burn was too much. Now 1 week later I managed 1 min 10 sec. Roughly how long do you think it will take to get to 5 min?

[@dog-tc5uc]

long.

[@petruradu7242]

it will take you some time but is worthit

[@totallyraw1313]

How long did it take you and what did you get out of it?

[@princekollie8837]

Were you able to jump higher after doing this?

[@monsterxpancake]

I'm gonna try it right now, I'll let you know

[@antoncoker]

Left foot hold: 1 minute 50 seconds Right foot hold: 2 minutes Will update in a week I’m making massive progress rn, about 30 secs a day

[@europaeuropa3673]

I'm up to 2 minutes on each leg. At 2 minutes, my leg just about collapses due to fatigue.

[@theblessedone.]

Wait are u doing this all at once? Or you're doing it in sets

[@antoncoker]

BL_ESSED all at once sometimes sets

[@antoncoker]

BL_ESSED I can do a 6 minute wall sit now so I should be fine in doing this for 5 minutes- you can perform sets though

[@theblessedone.]

@@antoncoker Madd Have u seen an improvement in your speed? What's your 100m PB? Was this the only exercise you did? (Ik im asking a lot of questions but i need to know more😂)

[@johnbennett9027]

You remind me so much of Elliott Hulse so that Strength Camp t-shirt at the end really got my attention. Are you related to him at all? Thanks for the great advice.

[@sanyang9610]

This is like Tim Grover Jump Attack workout

[@AdamsSanctum]

Such good stuff u deserve waaaaayyy more subs

[@kronophorus3255]

Get ready boooiis. I'm gonna do this for 1 month and we'll see if I my vertical increases by 2 meters. I don't expect too much and I'll report my progress about every week!

[@hamzahalrousan4716]

DarkMonster Gaming how's it going!? =]

[@3DHDcat]

@@hamzahalrousan4716 did u get it

[@brucelee3677]

Does it help to add weight like on your shoulders or and hanging dumbbells?

[@stevencohara8903]

Damn this is a lot tougher then it looks😂

[@trex82513]

I'm guessing you do it for both legs, correct?

[@dodgy9213]

Can you only do this for legs or do you need to use it with others

[@gregklagklagenberg7795]

I used to do invisible chair In martial arts training Same isometric but involved both legs at same time It was a competition last to fall 😏 I have a young sprinter 15... Can you bring something specific to a young athlete ??

[@thonmaker6533]

thanks im a fetus 7'3 and im already running faster ive been doing this workout for 3 days and im faster than my twin fetus

[@VippuAutospa]

Thon Maker bruh im a 5'10 sperm and im still racing with my fellow brothers

[@jordanrohaven1]

😂😂😂

[@mariahsboston]

Lmao

[@forcealpine87]

That's nothing. I'm 12, can bench press a mountain and can fly.

[@siggietyrone3965]

@Nate Hill I am -1 and can control the fabric of reality. I controlled some of my energy in a way to condense matter into a black hole. And this doesn't even take account that I am able to travel different universes proving the multiverse theory is true.

[@liljon1863]

I made me a whole calisthenics list

[@ryanhunter726]

If u can do this for 5 min without stoping your a god this feels like my legs are geting rilted in half but i can run faster so it works

[@oofrocco1088]

On that grind!!!Letss gooo

[@pelikanflyeralseinehandels8952]

so u just do it once for some minutes or you do multiple reps every day?

[@burhohdzc2809]

really cool exercise !! Not gonna lie but it helps a lot

[@aryamikkakar1196]

really?

[@miriamwafawanaka3763]

After how many weeks or months🤔🤗

[@kernel1kadafi]

Love this stuff👍

[@oliverdonoghue1124]

So I don't really care about it too much but I need to bulk up and also get faster and jump higher for next season, so will this help muscle size

[@phalle32]

Should I always try to achieve the 5 minutes per workout? I did one rep of 40 s/leg today and I'm fried.

[@xxstar77]

I believe that's the end goal, or once your there keep going. Because why stop if it benefits you.

[@decathlete2000]

is there isometrics to make the arm more explosive for throws like shot put, javelin and discus?

[@northkoreanjesus8476]

I have been doing about aminute each day in the morning, how many times should I do this, should I increase the time, and how many sets?

[@vaigaprabheesh6641]

I am able to do 5 minutes per leg By the end i feel like fu*ked up Its tough, my legs feel like disabled😂 But it helps you with strengthening at that specific joint angle which is same while sprinting and taking of for a vert💥 But should i continue doing and progress to 10 minutes or so,,🤔🤔

[@Verticaljumpworld]

Nice tips. These are similar to the exercises we give away in our *FREE JUMP GUIDE*.

[@101jayjayrocks]

Why does my leg thats on the bench hurt more

[@farhanadilfahim8650]

Hi there,I read in Military Boarding School.I have atheletics 1 month 20 days later.Will it help? If it is wish me good luck

[@nicksioa6376]

How does this static exercise help with an explosive movement like jumping?

[@existance1000]

Should i warm up before doing this drill?

[@pelikanflyeralseinehandels8952]

El Kasior you could but don't need to. u can use drills like this as warmup for your other workout tho

[@mikewhitlinger7327]

do you need to switch off and do this with different legs extending forward?

[@ciaranhanrahan6748]

how long before it takes effect

[@nikitaw1982]

First my quad fatigued and couldn't do any more. Than when they got strong my ass got super sore and tight. I did too much too soon and had to stop after maybe a week and a half. Thanks I'm coming back to it after a few years. I remember the pose would suck all the oxygen out my blood and I felt like passing out. I swear this might be a short cut to ramp up ur vo2max pretty quick. This time I'm going for accumulated time with 20 second rounds totaling 3 minutes per leg. I'm going to increase weekly until 6 minutes per leg then increase length of holds until after probably a few years a static 5 minute hold. Thats the plan... See what happens.

[@AlexVinchenzo]

tell us your results later

[@theblessedone.]

What's the results then?

[@gokunowork2674]

how did it go

[@23Tigernation]

Are you still doing this ? What sport do you do

[@mendo16021972]

muy buena la informacion pero los subtitulos no son muy legibles debido al fondo que tienen

[@chippi3878]

Do you recommend stretching after or before?

[@blakehampton351]

How long do you have to maintain that position in order to start seeing some results

[@mattkonny9735]

Damn I used to judge by amount of views, but when you got 1k thumbs up, and 4 thumbs down that's crazy

[@jonathonvickers8171]

How much does the speed program cost

[@joelito8]

Should this be done in the beginning or at the end of the lower body training day for athletes?

[@looper7853]

end

[@cooperkennedy7917]

Do you do it on each leg, or just the one? if so, how many times per leg?

[@veikkorauva5427]

what to do when you have good workout you do weight training and plyo you get stronger but you stop seeing results in vertical jump?

[@calebsterrett]

Do you alternate legs or do you use the same leg everyday?

[@bremiller2081]

Is this suppose to be done on each leg?

[@aymanhussein2948]

breann miller yes

[@bremiller2081]

@@aymanhussein2948 Thank you!

[@adrianwambua3750]

What’s up guys I need some help/ advice Back when I was younger I was kinda overweight and I got my knees into trouble so it still gets me sometimes now Will this exercise strengthen my thigh muscles and therefore my joints to the knee? Thanks

[@gold1736]

1 year late but, most of the time thigh muscles arent the muscles u should be targetting for bad knees, most of the time bad knees are the results of weak/inactive glute medius muscle and glute maximus muscle

[@williamkimmins3737]

So how far up should the back knee be? Because once I settle into a Bulgarian with my back knee all the way down I can hang out there forever.

[@angelroman169]

but won't you be working slow twitch muscle fibers cause of the endurance

[@NicholasSunderland]

Better late than never. You won't be, because you aren't doing the concentric portion of the movement.

[@Naitructus]

Should I add weight after a while?