Which Plyometrics Will Help You Dunk a Basketball?

Summary

This 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

• 📚 The speaker analyzed over 20 top vertical jump training programs from renowned coaches and found Plyometrics to be a common element.
• 🏋️‍♂️ Plyometric exercises are categorized into tiers based on their effectiveness in improving vertical jump, ranging from 'great adaptations' to 'don't do this exercise'.
• 🔝 Broad jumps are highly recommended as they are measurable and can help force adaptation in the body, beneficial for all skill levels.
• 🏃‍♂️ Dumbbell Pogo jumps are favored for increasing ankle stiffness and improving the body's ability to absorb more force eccentrically due to added weight.
• 🤸‍♂️ Lunge jumps are considered good for beginners and intermediates but may not offer significant gains for advanced athletes.
• 💨 Power skips are excellent for transferring horizontal momentum into vertical, beneficial for single leg jumpers and those new to plyometrics.
• 📉 Depth jumps are highly effective but should be approached with caution by beginners and measured for maximum effectiveness.
• 🚫 The script advises against certain exercises like kneeling jumps, which are deemed ineffective and potentially harmful.
• 🔄 The importance of variety in plyometric exercises is emphasized, including unilateral and bilateral movements for comprehensive training.
• 🏀 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.
• 📈 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

00:00

🏋️‍♂️ 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.

05:02

🤸‍♂️ 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.

10:02

🏃‍♂️ 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.

15:04

🚀 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.

20:04

🏀 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.

Keywords

💡Plyometrics

Plyometrics refers to a type of exercise that emphasizes explosive movements, focusing on increasing power by improving the stretch-shortening cycle of muscles. In the context of the video, Plyometrics are the core exercises for enhancing vertical jump, with various types of plyometric exercises being ranked according to their effectiveness in improving one's ability to jump higher.

💡Vertical Jump

Vertical Jump is a measure of how high an individual can jump vertically from a standstill. It is a key performance indicator in many sports, especially basketball. The video's theme revolves around identifying and explaining plyometric exercises that contribute to improving one's vertical jump, with the script detailing how different exercises can have varying impacts on this athletic ability.

💡Broad Jumps

Broad Jumps are a plyometric exercise where an individual leaps forward as far as possible, landing on both feet. The script mentions broad jumps as an exercise that can cause 'great adaptations' on vertical jump, highlighting its effectiveness due to its measurability and the ability to challenge personal records with each attempt.

💡Dumbbell Pogo Jumps

Dumbbell Pogo Jumps involve performing pogo jumps (a repeated hopping motion) while holding dumbbells, adding extra load to the exercise. The script categorizes this exercise under 'great adaptations', emphasizing its benefits in increasing ankle stiffness and improving the body's ability to absorb more force eccentrically due to the added weight.

💡Lunge Jumps

Lunge Jumps are a plyometric movement that starts and ends in a lunge position, requiring the jumper to explode upwards from this stance. The video script discusses lunge jumps as causing 'good adaptations', particularly beneficial for beginners and intermediate athletes, but less so for advanced individuals looking for significant increases in vertical jump.

💡Power Skips

Power Skips are a plyometric exercise that involves skipping with power, transferring horizontal momentum into vertical movement. The script notes that power skips are excellent for vertical jump training, especially for single leg jumpers and those new to plyometric exercises, categorizing them as causing 'good adaptations'.

💡Depth Jumps

Depth Jumps involve dropping from a height and immediately jumping up as high as possible, focusing on the stretch-shortening cycle and explosive power. The video emphasizes the importance of depth jumps in improving vertical jump, especially for intermediate and advanced athletes, but advises beginners to approach them with caution and to measure their progress by touching high targets.

💡Band Resisted Squat Jumps

Band Resisted Squat Jumps are a plyometric exercise where resistance bands are used to add tension during the descent, forcing the athlete to generate more force upon jumping. The script places this exercise in the 'great adaptations' category, noting its effectiveness in enhancing force absorption and power output for improving vertical jump.

💡Box Jumps

Box Jumps consist of jumping onto a box from a standstill, focusing on explosive power and concentric strength. The video script categorizes box jumps as causing 'minor adaptations', suggesting that while they are beneficial, they may not be as effective for advanced athletes looking to significantly increase their vertical jump.

💡High Object Touches

High Object Touches involve jumping up to touch a high target, such as a rim or a mark on a wall, with the goal of progressively reaching higher. The script highlights high object touches as causing 'major adaptations', emphasizing their specificity to the goal of increasing vertical jump and the importance of setting and surpassing personal records.

💡Hurdle Jumps

Hurdle Jumps are a plyometric exercise that involves jumping over a series of hurdles, enhancing reactive strength and the ability to transfer horizontal momentum into vertical. The video script categorizes hurdle jumps as causing 'great adaptations', noting their value in improving vertical jump, especially beneficial for teaching the body to transition momentum effectively.

💡Jumping Rope

Jumping Rope is an exercise that involves jumping over a rope that is spun around the body. While it is not specific to vertical jump training, the script mentions it as causing 'good adaptations', particularly for beginners and intermediate athletes looking to improve ankle stiffness. However, it is noted as less effective for advanced athletes seeking to maximize their vertical jump.

💡Bounding

Bounding is a high-intensity plyometric exercise that involves jumping forward with large, powerful strides, focusing on horizontal to vertical momentum transfer. The script ranks bounding as causing 'major adaptations', highlighting its effectiveness in improving vertical jump due to its intensity and the emphasis on explosive power.

💡Sprints

Sprints are short-distance, high-speed running exercises that focus on velocity and acceleration. Although not a plyometric exercise per se, the script includes sprints as causing 'major adaptations' for vertical jump, due to their ability to enhance speed, stride length, and the stretch-shortening cycle, which are all critical for improving vertical leap.

💡Drop Jumps

Drop Jumps are similar to depth jumps but involve a shorter ground contact time and a faster stretch-shortening cycle. The script categorizes drop jumps under 'great adaptations', emphasizing their role in developing explosive strength and power, which are essential for increasing vertical jump performance.

💡Kneeling Jumps

Kneeling Jumps involve jumping to one's feet from a kneeling position. The script uniquely categorizes this exercise as one that 'sucks' and should not be included in training programs, suggesting that it is inefficient or potentially harmful compared to other exercises for improving vertical jump.

💡Dunks

Dunks, in the context of the video, refer to the act of jumping high enough to slam a basketball into a hoop. The script concludes with dunks as an exercise that causes 'major adaptations', emphasizing the importance of practicing the specific skill of dunking a basketball to improve one's vertical jump and overall athleticism.

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