The OPTIMAL Sets and Reps for Every Plyometric Exercise

The OPTIMAL Sets and Reps for Every Plyometric Exercise // If you're looking for the best exercises for vertical jump or the best exercises to dunk a basketball, in this video I talk about the optimal sets and reps for every single plyometric exercise. This video goes over numerous vertical jump exercises for basketball and explains the best exercises for jumping higher, as well as the best exercises to increase vertical jump to dunk. When talking about how to dunk a basketball, the best exercises to jump higher may get lost in the hundreds of exercises that we're told to do by coaches around the world. I am here to clear out the noise and give you a game plan to dunk a basketball as quickly as possible, while focusing on the topic of jumping and plyometrics. These sets and reps will give you the knowledge to structure your own vertical jump training program.
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0:00 - Intro
2:13 - Box Jumps
2:37 - Lateral Bounds
2:51 - Seated Box Jumps
3:11 - Jumping Rope
3:58 - Snap Downs
4:04 - Tuck Jumps
4:25 - Depth Landings
4:49 - Line Hops
5:33 - Single Leg Line Hops
6:04 - Lunge Jumps
6:37 - Power Skips
7:07 - Dumbbell Box Jumps
7:33 - Pogo Jumps
8:16 - Squat Jumps
8:44 - Explosive Step Ups
9:10 - Approach Box Jumps
9:37 - Drach Box Jumps
9:59 - Lateral Bound to Box Jump
10:27 - Plyometric Sequences
10:58 - Broad Jumps
11:53 - Dumbbell Pogo Jumps
12:18 - Depth Jumps
12:58 - Drop Jumps
13:33 - Band Resisted Squat Jumps
13:55 - Hurdle Jumps
14:11 - Repeated Box Jumps
14:41 - Sled Pushes/Pulls
14:56 - Trap Bar Jumps
15:16 - Band Assisted Pogo Jumps
15:50 - Drach Box Jumps
16:03 - Dumbbell Squat Jumps
16:39 - Standing Vertical Jumps
17:31 - Depth Broad Jumps
17:39 - Single Leg Broad Jumps
17:46 - High Object Touches
18:10 - Bounding
18:21 - Sprints
18:40 - Dunks
DISCLAIMER: This video and description contains affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. This helps to support the channel and allows me to continue to make videos like this. Thank you for the support!
• The OPTIMAL Sets and R...

[@NathanaelMorton]

GET STARTED WITH MY TRAINING PROGRAMS TODAY: rb.gy/aurv0 PART 3: WEIGHTED Exercises: kzbin.info/www/bejne/d3Oslnl-hbmpeZI

[@dudemark3]

Exactly what I needed love your content

[@lindagagliardo7948]

Great info 👍

[@getpape4126]

I lost 10+ pounds in a month cuz I quit drinking and cleaned up my diet and it’s like I took a magic pill to jump higher. Felt like I had springs in my shoes today it’s nuts.

[@NathanaelMorton]

Yes relative strength is a BIG deal. Great work keep it going!

[@Rayziki]

Love to see it

[@MojoMoneyMajor]

Very useful information without any filler 💯

[@NathanaelMorton]

Glad it was helpful!

[@eddiecase1976]

Sunday I touched 10' off one foot. I'm 6-8" from putting one down for the first time since 1990-something. I watched this video 3x, and took notes.

[@NathanaelMorton]

I’m glad, you’ll get it brother! Keep working 💪🏼

[@JonathanRequina-tm8pr]

how is it now?

[@eddiecase1976]

@@JonathanRequina-tm8pr haven't tried in awhile

[@user-yt5ub5bj5b]

how long should i rest in between high object touches/dunks?

[@habibmerheb5402]

thanks for the video man you answered my recent question

[@NathanaelMorton]

Glad to help!

[@Tomasvideos94]

Nice I really love plyos for basketball took me from slow non explosive player (witch is very bad for a pg) to one of the fastest player I know

[@NathanaelMorton]

Love it brother, they’ll definitely change your athleticism!

[@baptiono]

Could you do a video about the height of the box/ platform in depth or drop jumps?

[@NathanaelMorton]

Yes I got you 👍🏼

[@CTM_05]

Which Plyometrics should a beginner do and for how many weeks? Till I can do intermediate plyometrics and advanced.

[@user-zh3hp8is3i]

bro how much time i need for dunking almost 2 months i do some of these workouts and i can touch rim

[@ethandavis4969]

What exercises will help my with a volleyball block touch? Thats what im looking to increase but i find most people are only teaching jumps with a conventional approach.

[@1991pavlik]

Approaching jumps, is useful for handball as well (shooting and blocking)

[@mikeb3167]

Yo Nate! Appreciate you big dog!!

[@NathanaelMorton]

Same to you brother!! 🙏🏼

[@user-pt6kb4sf2j]

how do i know which rep range to pick for lunge jumps when it is 3 sets of 5-10 reps. How do i know what specific rep to pick. same thing got pogo jump when they are 10 to 20 reps. how do i know what specific amount of reps to pick

[@NathanaelMorton]

You can’t go wrong with any. Start with lower reps and progress to higher

[@ahmedsaed7197]

can you do one for soccer

[@Foob108]

what do you think would be the best for single leg improvement

[@NathanaelMorton]

Single leg approaches.. like high object touches, dunks, etc. Add some strength work to that and you’re getting the best gains possible.

[@jimmyjames-un2uc]

As a beginner should a start with Major adaptation plyometrics or start with minor to good plyometrics and ease into the great to major adaptation plyos?

[@NathanaelMorton]

Definitely start with minor, squeeze all the gains out and get yourself used to plyos. Then go up to good, great, and eventually major. Spending a month in each would be a great idea.

[@jimmyjames-un2uc]

Thanks for the advice@@NathanaelMorton

[@f1n3ss3r4]

Hey how could I program a workout using Plyos and weightlifting to not only get strong but more athletic? How many days do you think I would have to be training?

[@Angel-.]

Do high intensity workouts. So do these but with a lot of high intensity so you just don’t get strong and slow, but strong and athletic.

[@Angel-.]

3 times a week for plyo but add a day in between every plyo workout to allow your legs to adapt to it. Also try to get range of motion for more flexibility, it helps a lot. Add like strength training in the days ur not doing plyos. So I would do plyo on Monday, Wednesday, and Friday. And Sunday rest and Tuesday Thursday and Saturday weight training and you can also do weight training on everyday of the week arm day leg day, etc

[@user-mw3hd5ig5u]

hi nathanael, i workout every day at 6:00 before school should i ea t beforehand or do it on an empty stomach? and if i should eat something what should it be an how long will it take to digest

[@NathanaelMorton]

You don’t need to eat - your nutrition from the night before will be plenty. Just get protein and carbs afterwards. If you want to eat before you can, just keep it light.

[@user-mw3hd5ig5u]

@@NathanaelMorton should do this every morning

[@user-mw3hd5ig5u]

Hi Nathanael, why are some people like shaedon sharpe, anthony edwards, lebron james, naturally athlectic? like what genetic makes them more naturally athletic than others? Did they do something as kids thats different to others?

[@questribe]

you should now make a video about the order you would do these exercises in a single workout

[@NathanaelMorton]

That would be a good one!

[@eafe1569]

what is this based on? or is this just what you personally like to do?

[@NathanaelMorton]

Just my experience as a trainer. Not based on anything except bro science… kidding, but not necessarily. Just the 10 years that I’ve been training athletes, this is what I’ve seen and believe from my experience. I could most definitely have gotten some a bit wrong.

[@Fire_soul1796]

How much rest between sets do you recommend?

[@NathanaelMorton]

As much as possible to be as effective as possible on the next set. For some easier exercises it might be 30 seconds. Some tougher exercises it might be 2 minutes

[@maskoffmike]

🔥🔥🔥🔥🔥

[@NathanaelMorton]

💪🏼💪🏼

[@EmirEldem]

preciate u cuzzo

[@NathanaelMorton]

Got you

[@user-mw3hd5ig5u]

Hi nathanael, why are some people like shaedon sharpe, anthony edwards, lebron james etc: more naturally Athletic? what genetic makes them more naturally athletic than others? or is it something they did as kids which is different?

[@NathanaelMorton]

For those guys, genetics are the difference maker. Sure, it could have been part environment, but it’s like a V10 engine in those guys while the rest of us are running around with V6’s or V8’s. Essentially, their sympathetic nervous system is more efficient than ours. Their force production is higher, rate of force development is faster, reactive ability is better, their mobilization of testosterone, growth factor 1, and insulin is more efficient. As a summary, they are naturally able to respond to stress, perform better, and recover faster than everyone else.

[@gugunsingsit6484]

All i have is one light homemade barbell what should i do to jump higher please help 😢❤

[@Angel-.]

A lot of this stuff you can do at home with no equipment. Use a backpack and just put heavy stuff in your room in there or box jumps jump on ur bed or a chair, and for sprints and approach jumping and high object touching, you can do that outside

[@Sheikho]

How many sets for Max Jumps??

[@NathanaelMorton]

Until you see a drop off in performance

[@Sheikho]

@@NathanaelMortonThank you!

[@supermax5000]

Is it best to lose weights to start doing plyometrics if you're overweight?

[@NathanaelMorton]

Yes - start with very light plyos as you reduce body fat

[@supermax5000]

@NathanaelMorton I've been doing basketball for a few months though. So I'm a bit jumpy but still can't fully dunk.

[@St.Dimees]

JUMP (can i have the free ver program)

[@NathanaelMorton]

THANKS FOR THE SUPPORT! kzbin.info/www/bejne/ioHRoYl8js9qhM0

[@LeoMessy-qx7lh]

so you shouldnt get even close to failure right?

[@Mostafa_shendy]

First

[@NathanaelMorton]

🔥🔥

[@oworld4057]

You're whole high-school team can dunk but what have they won? 🤔

[@NathanaelMorton]

Not much.. but we're working on that.

[@josetrejo8254]

If you're dunking your already winning buddy

[@JJk_Glazier]

@@NathanaelMortonare these good for American football players?

[@Hosanna_intheHighest]

Hey everyone, just wanted to share some good news, it is very important. I wanted to say that Jesus Christ loves you and died for all of our sins. Jesus also rose again from the dead three days later, proving everything He said to be true (before He died He said He would rise again from the dead). Everyone has sin and the wages of sin is death. Sin leads to death and death leads to hell (Romans 3:23, Romans 6:23) But Jesus died for our sins and paid our debt to sin, so anyone who chooses to believe in Him will be saved from hell and could go to heaven. If you want to make Him your Lord and Savior you could say this prayer: Lord Jesus, I confess You as my Lord and Savior. Please forgive me for all of my sins, I repent and I turn to You. Please help me to live for You, and I love you. In Jesus name, Amen! If you prayed that, Glory be to God! Please get a Bible, read it every day, pray everyday and please go to church. Jesus loves you!

[@Sighkevin]

Amazing video, I just found your account today and been binging your videos 🦾

[@dudemark3]

Exactly what I needed love your content

[@NathanaelMorton]

Appreciate you! 🤝