Hey guys,

 

The title of this thread may come across a bit gimmicky, but this is 100% honest and I thought some people may benefit from my sharing of this. Following is a workout routine I would do ONCE per week in order to increase my vertical jump. Before I did this I could only touch rim, and after doing it for a month or so I could dunk fairly easily.

 

That being said, it's just something that my body personally reacted well too. I'm not saying this routine is magic and I'm NOT saying this routine will work for everybody. However, I AM saying that it is not very easy to get through this routine in its entirety a single time and this workout WILL challenge you if you have yet to give plyometrics a try.

 

I will also credit bodybuilding.com for the pictures and instructions, but I myself tailored this routine to my needs in order to achieve maximum results for myslef.

 

I really hope it can help somebody out though and feel free to let me know what you think!

 

DISCLAIMER: I am not a certified physical trainer and would NOT advise anybody who does not have a solid fitness foundation to attempt this workout. If at any time during the workout you feel discomfort or that you are at risk of injury OF COURSE you should please cease doing the workout.

 

 

DYNAMIC STRETCHING – 10 min

 

PLYOMETRICS— Complete in succession without rest if possible

 

 

 

 

 

^ Change to 50 yards

 

^ 50 yards instead of 40

 

 

DEATH DROPS ARE OPTIONAL:

 

Immediately after plyometrics...

 

SPRINTS/AGILITY—

 

WARM UP:

• 30 yard run at half speed

• 60 yard run at 70% speed

• 30 - 90 seconds to recover breath

• Full Speed 40 yard dash 3x

Last exercise...

• 90 – 120 seconds to recover, then...

• Full court sprint, try to touch the rim with one or two hands at the end of every lap

• 3 sets of 5

 

Great post brotha!! This is definitely a great program! How much did you increase your vertical?

I love this. I would do stuff like this as a burn out circuit after my hardcore leg workouts

Thanks Scott! I was able to increase my vertical by 5 or 6 inches I would say. Before starting plyometrics routines I could barely touch the rim of a basketball hoop. Now I can dunk with two hands every time . I had never tried plyometrics prior to this routine so it really helped me get my legs used to performing very explosive movements, using those fast twitch muscle fibers. That is why it is important to do these exercises as quickly as possible-- but it can be really tough toward the end of the routine.