Which Plyometrics Will Help You Dunk a Basketball?
Summary
TLDRThis video script dissects over 20 top vertical jump training programs, identifying Plyometrics as a common and crucial component. The host ranks various Plyometric exercises based on their effectiveness in enhancing vertical jump, categorizing them into tiers from 'major adaptations' to 'don't do this exercise.' Exercises like broad jumps, dumbbell Pogo jumps, and depth jumps are highlighted for their significant impact, while others like kneeling jumps are discouraged. The script aims to guide viewers in selecting the most effective Plyometric exercises to improve their vertical jump and overall athleticism.
Takeaways
- đ The speaker analyzed over 20 top vertical jump training programs from renowned coaches and found Plyometrics to be a common element.
- đïžââïž Plyometric exercises are categorized into tiers based on their effectiveness in improving vertical jump, ranging from 'great adaptations' to 'don't do this exercise'.
- đ Broad jumps are highly recommended as they are measurable and can help force adaptation in the body, beneficial for all skill levels.
- đââïž Dumbbell Pogo jumps are favored for increasing ankle stiffness and improving the body's ability to absorb more force eccentrically due to added weight.
- đ€žââïž Lunge jumps are considered good for beginners and intermediates but may not offer significant gains for advanced athletes.
- đš Power skips are excellent for transferring horizontal momentum into vertical, beneficial for single leg jumpers and those new to plyometrics.
- đ Depth jumps are highly effective but should be approached with caution by beginners and measured for maximum effectiveness.
- đ« The script advises against certain exercises like kneeling jumps, which are deemed ineffective and potentially harmful.
- đ The importance of variety in plyometric exercises is emphasized, including unilateral and bilateral movements for comprehensive training.
- đ The script concludes with dunking exercises as a way to cause major adaptations, being the most specific way to improve the skill of dunking a basketball.
- đ The speaker offers vertical jump programs designed to enhance athleticism and explosiveness, suggesting a structured approach for best results.
Q & A
What is the common element found in over 20 top vertical jump training programs?
-The common element found in these programs is Plyometrics, which are exercises designed to increase explosive power and strength.
What are the different categories for ranking the effectiveness of plyometric exercises in increasing vertical jump as mentioned in the script?
-The categories are: top tier (major adaptations on vertical jump), great adaptations, good adaptations, minor adaptations, and the bottom tier (do not do this exercise).
Why are broad jumps considered to cause great adaptations for vertical jump improvement?
-Broad jumps are considered great because they are measurable, allowing individuals to beat their personal records and force adaptation in the body, which in turn increases the vertical jump.
What makes dumbbell Pogo jumps effective for vertical jump training?
-Dumbbell Pogo jumps are effective because they increase ankle stiffness and force the body to absorb more eccentric force due to the added weight, leading to great adaptations in the body.
Why are lunge jumps categorized as causing good adaptations for vertical jump?
-Lunge jumps are good for vertical jump because they involve jumping and landing in a lunge position, which is beneficial for force absorption in a lunge position, but may not be as effective for advanced athletes.
What is the significance of power skips in vertical jump training?
-Power skips are significant because they involve transferring horizontal momentum into vertical momentum, which is excellent for vertical jump improvement, especially for single leg jumpers.
Why are depth jumps considered to cause great adaptations for vertical jump?
-Depth jumps are considered great because they involve a stretch-shortening cycle with a focus on improving force and power, but they require proper execution and measurement of height to ensure effectiveness.
What is the role of band-assisted squat jumps in vertical jump training?
-Band-assisted squat jumps cause great adaptations by pulling the athlete down faster than gravity alone, forcing the body to absorb more force eccentrically and improving explosive strength.
Why does the script suggest that box jumps may be overrated in terms of their impact on vertical jump?
-Box jumps may be overrated because while they are good for the concentric portion of the jump, they may not cause significant adaptations for advanced athletes due to the reduced force of the eccentric landing.
What is the importance of high object touches in vertical jump training?
-High object touches are extremely specific and beneficial for vertical jump training as they force the body to adapt by trying to touch progressively higher objects, directly targeting the skill of jumping higher.
How do hurdle jumps contribute to vertical jump improvement according to the script?
-Hurdle jumps contribute by improving reactive strength and teaching the body to transfer horizontal momentum into vertical momentum, leading to great adaptations for the vertical jump.
Why is jumping rope categorized as causing good adaptations for vertical jump, especially for beginners and intermediate athletes?
-Jumping rope is good for improving ankle stiffness and provides a lot of submaximal jumps, which are beneficial for beginners and intermediate athletes to build explosive strength and power.
What is the script's stance on the effectiveness of Pogo jumps for vertical jump improvement?
-The script suggests that while Pogo jumps can be included in a training program, there are many other exercises that can provide more gains for vertical jump improvement, categorizing Pogo jumps as causing good adaptations.
Why does the script recommend against performing kneeling jumps for vertical jump improvement?
-Kneeling jumps are not recommended because they do not effectively contribute to vertical jump improvement and there are more effective exercises available for explosive hip extension.
What is the significance of bounding exercises in vertical jump training programs?
-Bounding exercises are significant because they teach the body to transfer horizontal momentum into vertical momentum, are high intensity, and have shorter ground contact times, leading to major adaptations for vertical jump.
How do sprints play a role in improving vertical jump according to the script?
-Sprints are considered to cause major adaptations for vertical jump improvement because they improve velocity, have shorter ground contact times, and involve a faster stretch-shortening cycle, making them an essential part of training.
What is the difference between depth jumps and drop jumps in terms of their impact on vertical jump training?
-The difference lies in the ground contact time and the focus of the exercise. Depth jumps focus on hitting the ground with deeper ranges of motion, while drop jumps emphasize getting off the ground as fast as possible, both causing great adaptations.
Why does the script suggest that approach box jumps are beneficial for vertical jump improvement?
-Approach box jumps are beneficial because they involve an approach step that teaches the body to transfer horizontal momentum into vertical momentum, making them a worthwhile exercise for vertical jump improvement.
What is the final recommendation for athletes looking to improve their vertical jump and dunk a basketball?
-The script recommends practicing actual dunks, as there is no exercise more specific to improving the skill of dunking than performing the action itself, causing major adaptations for vertical jump.
Outlines
đïžââïž Plyometric Tier List for Vertical Jump Enhancement
The speaker has analyzed over 20 top vertical jump training programs and identified Plyometrics as a common and effective component. They spent 30 days refining the best Plyometric exercises for improving vertical jump. The exercises are categorized into tiers based on their effectiveness: top tier for major adaptations, great adaptations, good adaptations, minor adaptations, and a bottom tier for exercises not recommended. The summary includes the rationale behind each exercise's ranking, such as broad jumps being highly measurable and motivating for personal records, and dumbbell Pogo jumps for increased ankle stiffness and force absorption due to added load.
đ€žââïž Analyzing the Impact of Plyometric Exercises on Vertical Jump
This paragraph delves into the specifics of various Plyometric exercises and their categorized effectiveness on vertical jump improvement. Exercises like lunge jumps and power skips are praised for their ability to absorb force eccentrically and convert horizontal momentum into vertical. The speaker also emphasizes the importance of proper execution and progression, especially for advanced athletes, to avoid ineffective or potentially harmful exercises. The summary touches on exercises like depth jumps, band resisted squat jumps, and high object touches, discussing their benefits and proper tracking for maximum vertical jump gains.
đââïž The Role of Horizontal Momentum in Plyometric Training
The speaker discusses the importance of Plyometric exercises that transfer horizontal momentum to vertical, such as hurdle jumps and jumping rope, for improving reactive strength and ankle stiffness. They also mention exercises like lateral bounds and Pogo jumps, which are beneficial for general athleticism but may not be as effective for advanced athletes looking to significantly increase their vertical jump. The summary highlights the need for specificity in training, with a focus on exercises that directly target the skill of jumping higher.
đ Advanced Plyometric Exercises for Vertical Jump
This paragraph focuses on advanced Plyometric exercises and their impact on vertical jump, including depth jumps, trap bar jumps, and explosive step-ups. The speaker explains that while some exercises may be great for beginners and intermediate athletes, they may not offer the same benefits to advanced athletes. The summary emphasizes the importance of force absorption training, maximal effort jumps, and the specificity of training to dunking a basketball, concluding with a list of exercises that can cause major adaptations for vertical jump improvement.
đ Specificity and Intensity in Vertical Jump Training Programs
The speaker concludes the video script by discussing the importance of specificity and intensity in vertical jump training programs. They critique certain exercises for their lack of effectiveness and highlight others, like bounding and sprints, for their significant impact on vertical jump due to their high intensity and specificity. The summary also mentions the speaker's own vertical jump programs for those looking to further their athletic performance, emphasizing the need for a structured and progressive approach to training.
Mindmap
Keywords
đĄPlyometrics
đĄVertical Jump
đĄBroad Jumps
đĄDumbbell Pogo Jumps
đĄLunge Jumps
đĄPower Skips
đĄDepth Jumps
đĄBand Resisted Squat Jumps
đĄBox Jumps
đĄHigh Object Touches
đĄHurdle Jumps
đĄJumping Rope
đĄBounding
đĄSprints
đĄDrop Jumps
đĄKneeling Jumps
đĄDunks
Highlights
The common element in top vertical jump training programs is Plyometrics.
Broad jumps are highly effective for increasing vertical jump due to their measurability and adaptability.
Dumbbell Pogo jumps are recommended for their ability to increase ankle stiffness and force absorption.
Lunge jumps are beneficial for beginners and intermediates but may not be as effective for advanced athletes.
Power skips are excellent for transferring horizontal to vertical momentum, especially for dunking a basketball.
Depth jumps are highly effective but require proper technique and measurement for maximum benefit.
Banded squat jumps are highly effective due to the increased force absorption from the resistance bands.
Dumbbell box jumps are good for explosive strength but may not be as effective for advanced athletes looking for vertical gains.
Box jumps are considered overrated and only cause minor adaptations for vertical jump.
High object touches are specific and beneficial for directly improving the skill of jumping higher.
Hurdle jumps are great for improving reactive strength and transferring momentum for enhanced vertical jump.
Jumping rope is good for beginners and intermediates to improve ankle stiffness but less effective for advanced athletes.
Lateral bounds or ski jumps are beneficial for general athleticism but cause minor adaptations for vertical jump.
Pogo jumps without added load are good for training but may not provide maximum vertical jump gains.
Repeated box jumps are excellent for reactive strength and tendon stiffness but may not be the best for advanced athletes.
Seated box jumps are great for concentric power but only cause minor adaptations for vertical jump.
Single leg box jumps are good for unilateral training but may not be the most effective for vertical jump gains.
Bounding exercises are highly effective for teaching the body to transfer horizontal momentum into vertical, causing major adaptations.
Sled pushes and pulls are great for velocity and power, causing great adaptations for vertical jump.
Snap downs are suitable for complete beginners learning to absorb force eccentrically but cause only minor adaptations.
Sprints are essential for improving velocity and should not be overlooked for their impact on vertical jump.
Drop jumps are similar to depth jumps but focus on quicker ground contact times and faster adaptations.
Approach box jumps are beneficial for teaching the body to transfer horizontal momentum into vertical jumps.
Band resisted and assisted Pogo jumps are good for teaching the nervous system to work faster but may not cause major adaptations.
Depth landings are necessary for beginners to learn force absorption but have limited impact on increasing vertical jump.
DR box jumps are good for power and explosive strength but may not be the best for advanced athletes seeking vertical gains.
Dumbbell squat jumps are effective for eccentric landing and stretch shortening cycle efficiency.
Kneeling jumps are discouraged as they do not have a place in programming and do not provide significant benefits.
Lateral bound to box jumps are good for power but are submaximal and therefore cause only good adaptations.
Line hops are common in many programs and cause minor adaptations, beneficial for the central nervous system.
Plyometric sequences are fun and beneficial for beginners and intermediates but are submaximal and not the most effective.
Single leg line hops are good for CNS efficiency but do not significantly contribute to vertical jump improvements.
Standing vertical jumps, despite being less preferred, can cause great adaptations if performed with maximal effort.
Depth broad jumps combine the benefits of depth jumps and broad jumps, causing great adaptations for vertical jump.
Single leg broad jumps, although unilateral, provide great adaptations for the vertical jump due to their measurability.
Dunks are the most specific exercise for improving the skill of dunking a basketball, causing major adaptations for vertical jump.
Transcripts
I've reviewed over 20 of the top
vertical jump training programs from
some of the best vertical jump coaches
that exist today and do you want to know
what they all had in
common um Plyometrics they all had
Plyometrics that is why I've spent the
last s days going back through these
programs dissecting these programs
blowing the dust off these programs hey
can you please stop blowing protein
powder all over the floor just so I
could Pride the Plyometrics from their
cold clammy hands and do one ultimate
tier list of the greatest Plyometrics of
all time let's
[Music]
go and now that we've had that dramatic
entrance for absolutely no reason let's
go ahead and get started with the tier
list these are 40 Plyometrics from over
20 different programs in where I would
personally rank each exercise for how
effective it is going to be at
increasing your vertical jump our
categories for the tier list this time
are number one the top tier category
this exercise will cause major
adaptations on your vertical jump the
next tier is great adaptations then we
have good adaptations then we have minor
adaptations and finally the bottom tier
on this tier list is don't do this
exercise it sucks starting it off with
broad jumps I'm going to say that broad
jumps will cause great adaptations on
your vertical jump so this is why I
ranked it so high no matter if you're a
beginner if you're intermediate or if
you're Advanced this is going to get you
some gains because it is extremely
measurable you can take a tape measure
you can place it out on the floor and
you can try to beat your personal record
every single jump that is why this
exercise is so underrated because if
you're trying to PR you're going to be
forcing adapt ation in your body
therefore forcing your vertical jump to
increase so starting it off broad jumps
is going to cause great adaptations you
should all have this in your program the
second exercise that we have is dumbbell
Pogo jumps and I am going to put this in
the will cause great adaptations
category as well and I like this
exercise for two reasons number one is
because of course it's going to increase
ankle stiffness and number two is
because as opposed to regular poo jumps
we are now holding extra load and your
body is only used to absorbing the
Ecentric force of your body weight but
when you add extra load now it has to
improve the ability to absorb more Force
eccentrically because of the added
dumbbell so this will cause great
adaptations in your body this is a great
exercise to do I'm going to put it in
the will cause great adaptations
category next we have lunge jumps and I
really like lunge jumps for a few
reasons number one is because not only
are we jumping from a lunge position we
are landing in a lunge position and the
ability to absorb force eccentrically in
a lunge position is always going to be
good this is just an all-around good
exercise however is it going to get you
the inches that you're looking for I
would say for beginners and intermediate
athletes this is going to get you a very
good amount of gains this is going to
make great adaptations in your body but
once you start to get more advanced I
just don't think it is going to get you
any more into is as you become an
advanced athlete so I am going to put
this in the will cause good adaptations
category the next exercise that we have
is power skips and ladies and gentlemen
if I could give you a little fun fact
about vertical jump and if your goal is
to dunk a basketball listen closely any
plyometric where you are transferring
horizontal momentum into vertical
momentum is completely underrated and is
going to be excellent for your vertical
jump power skips is a great exercise
good for single leg jumpers going to be
great for beginners and intermediate
athletes however once you get more
advanced it's not going to have that
much of a potent effect it's not going
to cause that much adaptation in your
body because the force that you produce
during a power skip isn't going to be as
great or even as specific as a single
leg approach jump or if you're doing
single leg dunk so I'm going to put
Power skips with will cause good
adaptations all around good exercise but
once you get Advanced like you are
watching this video it ain't going to do
that much the next exercise we have is
depth jumps and you guys know I love
depth jumps so I'm going to put depth
jumps in the will cause great
adaptations category now if you're a
beginner I would avoid dep jumps until
you do more Force absorption training
but once you begin to get intermediate
or Advanced is going to be a great
exercise for you however the problem
that I see with depth jumps is that
athletes just drop off of the Box you
know it's going to be a slower stretch
shortening cycle longer ground contact
times deeper knee flexion and then
you're exploding up improving your Force
improving your power your explosive
strength such a good exercise but the
problem that I see is that people don't
track or measure their depth jump so if
you could touch something if you could
touch a rim or a net or a backboard or a
vertec or a high wall I'm telling you
that's going to be so much better if you
have a Target to touch with your depth
jumps than just going out and doing five
sets of three depth jumps not knowing
how high you're even jumping it's an
excellent exercise there's no wonder
that it was one of the most common seen
in all of these programs that I have
reviewed depth jumps got to have it in
your training next we have ban resisted
squat jumps and I'm going to immediately
put that and will cause great
adaptations because there's a reason why
a vertax is so expensive they work if
you just set up a couple dumbbells add
some bands to it put it over your
shoulders and do band resistant squat
jumps once again it's going to be
pulling you back down faster then you
can just fall down obviously gravity can
only pull you down so fast but a band
can pull you down down faster meaning
you hit the ground harder meaning more
force is going into the ground meaning
that you have to absorb more Force
eccentrically excellent exercise highly
highly underrated and will cause great
adaptations on your vertical jump next
up we have dumbbell box jumps now this
is one of my favorite exercises however
I'm going to put this in will cause
minor all right all right I'll move it
up will cause good adaptations I almost
put this in minor because while this is
one of my favorite exercises this is not
going to be that effective for your
vertical jump sure if you're a beginner
if you're intermediate it's going to be
great for explosive strength great for
power in theory it's excellent and then
you're also removing the Ecentric
Landing because you're Landing up on a
box so while I love this exercise I
don't think that anybody who is really
Advanced is going to see that many gains
from dumbbell box jumps next up we have
box jumps and I'm immediately as fast as
my little fingers can click moving this
to will cause minor adaptations because
box jump jumps are not some crazy
beneficial exercise they are going to do
exactly that they are going to cause
minor adaptations on your vertical jump
they're overrated you just need to use
box jumps properly to get all the gains
and benefits from the concentric portion
of the jump and minimize the force of
that eccentric Landing box jumps love
them but they're not going to do that
much for your vertical jump box jumps
will cause minor adaptations on your ver
high object touches immediately moving
it to will cause major adaptations on
your vertical jump what are we trying to
do we're trying to jump higher how do
you try to jump higher if you just try
to jump as high as you can over and over
and over again your body will be forced
to adapt as long as you're measuring and
trying to touch something higher and
higher and higher well okay I couldn't
touch the rim now I can touch the rim
well now I can get my fingertip over the
rim now I can get my whole finger over
the rim now I can get my palm to the rim
now I can get my whole hand over the rim
now I can get my wrist to the rim oh now
I can dunk a basketball high object
touches are extremely specific extremely
beneficial they will cause major
adaptations on your vertical jump
because you're doing the exact thing the
exact skill that you're trying to
improve next up we have hurdle jumps and
I'm going to put hurdle jumps in will
cause great adaptations on your vertical
jump for two main reasons number one is
because they are excellent in improving
your reactive strength and number two is
because they are one of these
Plyometrics where you are teaching your
body to transfer horizontal momentum
into vertical momentum now there's a ton
of different variations of hurdle jumps
we could do penultimate hurdle jumps we
do repeated hurdle jumps we can do
Galloping hurdle jumps hurdle jumps
great adaptations on your vertical jump
next up we have jumping rope and while I
want to put this and will cause minor
adaptations on your vertical jump I am
going to put this and will cause good
adaptations especially if you are a
beginner or an intermediate athlete who
has ankle stiffness to improve but
there's going to be somebody out there
who says well my great uncle Frederick
said that he gained 10 Ines by doing
jump rope for 5 minutes every day he he
probably got some bounce but once you
begin to get to uh being an advanced
athlete jumping rope is not doing that
much for you it's just a bunch of
submaximal jumps and once you become
Advanced what you really need to do is
force adaptation force your body to jump
higher by doing Max effort jumps and
jump rope is just not that so while it's
great for beginners and great for
intermediate athletes it's not going to
do that much if you're Advanced lateral
bounds or ski jumps I like this exercise
a lot it's the first lateral exercise
that we have it's going to be great for
explosively working your adductors and
your groin I'd probably put it in good
because it gives you great adaptations
in general athletically but when it
comes to vertical jump I'm not sure that
lateral bounds deserves a spot in good
adaptation so I am going to put it in
minor adaptations however that is just
for increasing your vertical jump when
it comes to athleticism in general
change of Direction lateral
explosiveness you are going to want Lal
bounds it's one of the best thing that
you could do but as I've said multiple
times now in the case of increasing your
vertical and helping you really dunk a
basketball it's going to cause minor
adaptations on your ver next up we have
Pogo jumps I'm not going to put Pogo
jumps in great although dumbbell Pogo
jumps and Pogo jumps you should be doing
both of those you shouldn't just ever
stick to one you want the added load
from dumbbell Pogo jumps you also want
to do Pogo jumps without the added load
but I am going to put pug good jumps and
will cause good adaptations just because
there's so many exercises that we could
do that are going to get you more gains
on your vertical jump than Pugo jump
next up we have repeated box jumps
they're very similar to Pogo jumps but I
do like repeated box jumps a little bit
more than I like Pogo jumps and here's
why they're both going to be great for
reactive strength they are both going to
be great for tendon stiffness and Ankle
stiffness however because you are
dropping backwards off of the box and
Landing that puts your ankle into more
of an ankle more of a dorsy flex
position position and I do like that
just a little bit more so I love this
exercise I'm going to put it in Great
adaptations not the best thing that you
could do but definitely an excellent
exercise that will cause adaptations in
your body and get you some vertical jump
gain next up we have seated box jumps
and I'm going to put this in minor
adaptations I like these a lot better
than box jumps it's going to be great
for concentric power but I just don't
think it's going to do that much for
your vertical jump and if I'm looking at
Pogo jumps dumbbell box jumps power
skips lunge jumps I just can't see
putting seated box jumps in there with
it so seated box jumps is going to as I
stated be great for concentric power
you're you're taking out the stretch
shortening cycle so it is just
concentric power great for if you're
doing contrast training and you want a
deep range of motion Pio you can make
the Box a little bit lower cated box
jumps great love it but it's going to
cause minor adaptations on your ver next
up we have single leg box jumps and I'm
going to put this in will cause good
adaptations for for no other reason than
it's a unilateral exercise however when
I'm looking like jumping rope I'm sorry
I'm so I'm so sorry Uncle Frederick I'm
sorry I'm moving jump and rope to minor
adaptations I just can't see it with
lunge jumps power skips dumbbell box
jumps Pogo jumps single leg like
actually single leg box jumps could come
down here too like these just aren't the
cream of the crop this just it's
Cutthroat out here next up we have
bounding and bounding was present in a
lot of these vertical jump training
programs that I have reviewed I'm going
to put bounding in will cause major
adaptations because it will bounding
will cause major adaptations on your
body so bounding is one of those
exercises that is teaching you to
transfer horizontal momentum into
vertical very underrated it's a high
intensity High intensive plyometric it's
shorter ground contact times very
intensive exercise I do like it a little
bit more for single leg jumpers than
double leg jumpers however Bal pounding
I am going to put in will cause major
adaptations on your vertical jump next
up we have sled pushes and sled pulls
depending on how heavy the sled is it's
great for velocity great for power I'm
going to put sled poles in will cause
great adaptation snapd Downs if there
was any exercise on this list that I
would think about putting in don't do
this exercise it sucks it would be snap
Downs however snapd Downs don't suck
they're just for complete beginners when
you are first trying to teach your body
to absorb Force eccentrically so snapd
Downs definitely I'm not going to put it
in don't do this exercise it sucks
because it doesn't suck however snapd
Downs are going to cause minor
adaptations on your ver next up we have
Sprints now I know we're talking about
vertical jump here but I am going to put
Sprints and will cause major adaptations
in your vertical jump because there is
just no other exercise that you could do
to improve your velocity more than you
can Sprints there is nothing there's
nothing with shorter ground contact
times there's nothing with a faster
stretch shortening cycle there's nothing
that's more involuntary than a Max
effort Sprint so I am just going to put
it in major adaptations you got to be
doing your Sprints squat jumps will
cause good adaptations on your vertical
jump if you're a beginner you're going
to get a lot of gains from it
intermediate even but once you get to be
Advanced they're not going to do that
much for your vertical jump it's great
for the stretch shortening cycle great
for absorbing and producing force great
for you know the movement pattern of an
actual vertical jump get you some squat
jumps and get you some gain next up we
have drop jumps and I don't think I can
put that anywhere except will cause
great adaptations because we have depth
jumps here so drop jumps and depth jumps
the only difference is the ground
contact time drop jumps is going to be a
shorter ground contact Time a faster
stretch shortening cycle and the focus
of a depth jump is to hit the ground
deeper ranges of motion get as high as
you can whereas a drop jump is get off
of the ground as fast as you possibly
can but will cause great adaptations on
your vertical jump if you do some drop
jumps next we have trap bar jumps and as
cold as these are as much as you guys
would love me to put these and will
cause major adaptations I don't think
trap bar jumps are causing major
adaptations especially when you get to
be an advanced athlete once you're more
advanced you really need to touch the
two ends of the force velocity curve
force and velocity and power is great
explosive strength is great speed
strength strength speed that's all going
to be great but trap bar jumps in my
experience with the athletes of that
I've trained I just haven't seen trap
bar jumps get crazy amounts of gains I
think it does deserve a spot in great
adaptation not going to put it in major
not going to put it in good tuck jumps
I'm going to put in will cause minor
adaptations I like to use tuck jumps as
a regression um just for for single leg
hopping that's what I use tuck jumps for
we do a tuck jump then we do a single
leg tuck jump then we do forward tuck
jumps then forward single leg tuck jumps
then we get into forward hopping and
forward single leg hopping that's why I
use tuck jumps otherwise I would not
have that in my program ever because
tuck jumps are really just going to
cause minor adaptations on your vertical
jump explosive step-ups will cause good
adaptations on your vertical jump I
could put it in Great you know for
beginners this going to cause a lot of
adaptation it's going to get you a lot
of gains even intermediate athletes
going to get you some gains um you're
improving your power it's a deeper range
of motion it's concentric focused um but
you are also landing on that single leg
you know it's a unilateral EXC size um
you could do it with you know body
weight or you could do it with dumbbells
explosive step-ups is going to get you
some good adaptations on your vertical
jump however I don't think I could put
it any higher than that approach box
jumps I am going to put a approach box
jumps in will cause good adaptations for
one simple reason we are now approaching
the Box doing our penultimate step and
jumping onto the Box teaching our body
to transfer that horizontal momentum
into vertical momentum so so that one
part of the approach makes this a
worthwhile exercise box jumps can stay
down here in minor adaptations approach
box jumps is going to be great and I
think anything where you're doing an
approach and transferring that
horizontal into vertical is going to be
underrated and you need to do more of
that for some reason ban resistant Pok
jumps are on here twice so I guess we
have only 39 of the most common
exercises all right guys so as I am
editing this video I realize that I
obviously cannot read and ban resisted
Pok was not on there twice it was band
resisted Pugo jumps and then band
assisted Pugo jumps so band resisted I
would put in the great category band
assisted I would probably put in the
good category it teaches the central
nervous system and the stretch shortning
cycle to work faster than it is used to
it's an excellent exercise to do if you
want some over speed work or if you need
a little bit of a break and you're not
fully recovered from your last session
and you want to still get some good work
in however I would keep them in the good
category ategory next up are depth
Landings now depth Landings are very
important this is where you're just
dropping off of a box and you're
teaching your body to absorb the force
of that Landing depth Landings are very
necessary especially for beginners you
have to do Force absorption training you
have to teach your body to absorb Force
before you go crazy getting your
vertical jump and producing all this
Force however as great as these are as
beneficial as these are especially for
beginners they're not going to do that
much for increasing your vertical jump
so they will cause
adaptations on your ver next up we have
Dr box jumps I'm going to put these in
will cause good adaptations Dr box jumps
are going to be great for beginners
intermediate athletes once you get
Advanced they're not going to do that
much for you unilateral exercise great
for power explosive strength etc etc
good exercise but not a great exercise
dumbbell squat jumps I guess if we have
trap bar jumps up here we have to put
dumbbell squat jumps up here as well I
do like dumbbell squat jumps more than I
like trap bar jumps but you're going to
get the eccentric Landing with more load
than just your body weight if you do
these repeatedly you're going to get the
efficiency of the stretch shortening
cycle dumbbell squat jumps are going to
be great adaptations for you however
they're not quite major once you're
super Advanced dumbbell squat jumps
aren't going to change your vertical
jump that much kneeling jumps don't do
this exercise it sucks thank you thank
you we finally have an exercise in this
category don't do kneeling jumps they
suck I get it they look cool explosive
hip extension yada yada yada there's a
million 17 other exercises you could do
for EXP exposive hip extension there's
just no point in kneeling and jumping to
your feet let me tell you a quick story
I once knew a freak athlete named Lenny
Wix who jumped from his knees to his
feet with a
315lb barbell on his back and you're
going to think I'm lying so I'm going to
put it on this video he later said
probably one of the stupidest things
that I've ever done however one of the
most impressive things that I have ever
seen but nonetheless kneeling jumps just
don't have a place in your programming
they they just they suck don't do that
exercise it sucks lateral bound to box
jump will cause good adaptations think
about it to really increase your
vertical jump to really Force
adaptations you need to be doing maximal
jumps or doing things that your body has
not seen before a lateral bound to a box
jump it's all submaximal unless you're
doing the lateral part as far as you
possibly can but a lateral bound and
then you're jumping onto a box normally
you're just you're not jumping onto a
box as high as you can it's just it's
all submaximal work so it's going to be
good adaptations but it's not going to
be great line hops a lot of these
programs had line hops I'm not going to
put this and don't do this exercise it
sucks because it doesn't suck it's a
good exercise it's just going to cause
minor adaptations on your vertical jump
this is more of a central nervous system
exercise however it was one of the most
common exercises that I saw come up over
and over and over in multiple programs
so that is why it is included in this
video and on this list I am met
sequences these will cause good
adaptations on your vertical jump
however I'm not going to put it in Great
plyometric sequences are fun however
very similar to lateral bound to box
jump plyometric sequences are normally a
handful of sub maximal jumps so they're
not going to force that much adaptations
but if you're a beginner or an
intermediate athlete plyometric
sequences are not only fun but they will
get you some good adaptations on your
vertical jump single leg line hops I am
going to put in minor adaptations as as
well because single leg line hops are
going to be great for the efficiency of
your central nervous system however
they're not going to do that much for
your vertical jump standing vertical
jump now I don't like a standing
vertical jump as much as I would like I
would rather you do an approach vertical
jump however we can't deny it standing
vertical jump H it will cause great
adaptations if you just stand and you
jump as high as you can especially if
you're trying to touch a high object we
can't deny that standing vertical jumps
will cause great adaptations on your
vertical jump depth broad jumps I don't
program these much myself however I will
put them in will cause great adaptations
because not only are you dropping off a
box doing a depth jump but you're doing
a broad jump and if we have broad jumps
in this category why not have depth
broad jumps in this category because you
can measure the broad jump in the depth
broad jump as well so depth broad jump I
do think they can be a great exercise to
get you some great adaptations on your
vertical jump single leg broad jump I
really just want to put in good
adaptations because I don't like it as
much however I feel that's unfair if we
have braad jumps here we should have
single leg braad jumps here you can
measure it it's going to be great for
all the same reasons that broad jumps
are great except it's going to be
unilateral so while I don't necessarily
love single leg broad jumps performing
them myself it is going to get you some
great adaptations on your vertical jump
last but not least we have dunks and I'm
going to put dunks in the will cause
major adaptations because if you're
trying to dunk a basketball if your goal
is to dunk a basketball you need to be
dunking a basketball ball small ball
dunking low Rim dunking High Rim dunking
if you don't have that you could do high
object touches there is nothing more
specific that you could do to improve
the skill of dunking than actual dunking
itself so we end it with four exercises
in our top then we have a whole bunch of
exercises that will get you great
adaptations then some good adaptations
minor adaptations and then only one that
you should not do this exercise
hopefully doing this tier list and
giving you my explanations as to why I
placed everything where I did helped all
of you and if you are interested and you
want to take the guess work out of all
of this I do have vertical jump programs
that will take your athleticism and your
vertical jump to the next level I have
beond the M strong and bouny beond the M
project plyo beond the m 1 2 and three
those are meant to be done in sequence I
have indestructible knees upper body
programs any program that you could use
to become as athletic and as explosive
as possible
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