10 MIN PLYOMETRIC HIIT WORKOUT - Speed / Vertical Jump Workout

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✖ 10 MIN PLYOMETRIC HIIT WORKOUT - Speed / Vertical Jump Workout ✖
► SUPPORT US ◄
😈 Free Workout Plans: www.out-work.org/
😈 Discord: / discord
😈 Instagram: / nadine_syw
😈 Instagram: / pascal_ghanimi
► ABOUT THE WORKOUT ◄
• What is this workout for? ➝ This workout is perfect when it comes to burning fat as well as increasing your speed and vertical jump. Plyometric is a training method that is used in most sports since it is super effective to increase your performance (especially running and jumping).
• Why should I do plyometric exercises? ➝ Plyometrics help you to reduce your ground contact time (for example when running) as well as an increased ability to jump.
► MUSIC ◄
► CONTACT ◄
➝ E-Mail: syromanagement@gmail.com
ENJOY THE WORKOUT! 💘

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Опубликовано:

19 июн 2024

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Комментарии : 677

@out-work Год назад

Are you looking for a full workout program that actually gets your vertical jump to the next level? We can definetely get you there with our free programs 🙂 www.out-work.org/workout-plans/

@quintapusyt 11 месяцев назад

Would it be worth including boxjumps and/or depth jumps into this workout?

@name49317 7 месяцев назад

does this not put your workout higher?

@princem2314 6 месяцев назад

What music was used in this video?

@Hopefullove 6 месяцев назад

Thank you for sharing!!

@andreaiooqk4967 Месяц назад

Jesus loves you ❤

@drakemcintosh879 Год назад

its so hard to keep up with you dude, but im doing my best to finish this exercise, my legs are burning like hell

@vignarajashibhi907 Год назад

Same I had a very bad knee pain I couldn't even play in full power

@Lanetteluvsfood Месяц назад

@jimmynkgogo7788 10 месяцев назад

I started with this workout a few days ago, I think Monday or Tuesday and I can definitely feel the results. At first I couldn't finish the entire workout. I still can't but there is definitely progress. (I'm a 400m athlete healing from knee and calf injuries)

@Dmgr_ 8 месяцев назад

You should stop doing high level plyometrics and do some isometric first.

@Dmgr_ 6 месяцев назад

@@princem2314Love is gone ( Whales & Jo Cohen )

@KexremMan 2 месяца назад

Did you split it now? If so then drop me the schedule

@aintreckatugan7817 Год назад

Thank you for this workout! You're the best!

@potatolegion619 3 года назад

This deserves more views. Thanks for the workout bro

@Hops402 Год назад

Guys this workout is amazing and gets fast results. About two weeks ago I was barely able to touch rim but after doing this workout 3 times a week I was able to start hanging on rim. Bytw I’m 13 and 5’10. Update: I can dunk know thanks so much! 6ft and 13

@rereaz0n416 Год назад

The fuck u doin 5”10 at 13

@brandonrexhepi5795 Год назад

im 14 and 6 ft and I’m trying to dunk on 10 ft thank you for the motivation

@Chaveyo_Viafora Год назад

@@brandonrexhepi5795 how are you guys so tall lmao im 14" and about 5"6-5"7

@seasclive Год назад

Bro y'all are tall Ong I'm only 14 and 5'5 🥲 my parents are short

@batangml4978 Год назад

Damn big man

@vissi143 Год назад

wow, that workout really is amazing thank you🥳

@abhishektodmal1914 2 года назад

Loved this man. Thank you so much! Subscribed! 😀😄

@spacemrducky6595 Год назад

Thanks man this is useful, I'm 15 and 6'4 but I was barely able to dunk , with this I'm jumping way higher, but is important to add a strength workout

@yueyisheng1525 2 года назад

Love your videos man, I play basketball and this video really help me a lot. I appreciate it man.

@twoinoneisnone1866 2 года назад

just done this 3x over except for knee jumps can't quite do them yet. thank you!

@user-po6lj7rt1v 10 месяцев назад

This workout is such a good way to help improve in your vertical reach

@quiteon 9 месяцев назад

Fantastic leg workout !! Thank you 🙏🏻✅

@KJDAGOAT2396 Год назад

I did this everyday for two weeks and my speed increased and my vertical jump amazing workout!

@angelomariquita 11 месяцев назад

Update for 2 months please

@DaaZzurp 11 месяцев назад

Update?

@KJDAGOAT2396 11 месяцев назад

@@DaaZzurp Yea still be doing this my legs look crazy rn Faster than I ever was by a lot and also I can finally dunk on 9 feet so I really suggest this

@user-zc1bm9sd5x 10 месяцев назад

@@KJDAGOAT2396 hey man i dont know if this will reach you but i have question,is it okay to do plyo workout on rest days? Eg,upper body for day 1 and for day 2 which is active rest day will be plyo,cardio,abs etc etc what do you think king? Thanks🙏

@yaseenharis5736 10 месяцев назад

@@KJDAGOAT2396bro do I only need to do it once a day or twice?

@yerkiallplats 2 года назад

This was a great workout thanks!

@jettshade7029 2 года назад

Guys, this workout is amazing and gets results fast. Three weeks ago, I could not dunk on a 9”5 goal. Today, I dunked on a regulation 10” goal. I have been doing this consistently three times a week, and it’s crazy how much higher I can jump.

@mootii3978 2 года назад

How tall are you

@jettshade7029 2 года назад

@@mootii3978 6”3 but I’m only 14 and have literally no hops

@iluvvjp7637 Год назад

@@jettshade7029 jeez 6’3 at 14

@jettshade7029 Год назад

@@iluvvjp7637 now 6”4

@iluvvjp7637 Год назад

@@jettshade7029 damn i’m only 5’9 or 5’8 im 14

@olgapetrovska152 2 года назад

This is amazing, thank you

@rikpennartz Год назад

Thank you so much for the video. This really helps!

@starreader7408 Год назад

There's a gradual buildup and rhythm to the exercises. Thanks!

@isaaclanderos8595 3 года назад

Good video bro, it's just what I need

@Hybrid_Therapy 2 месяца назад

Wonderful workout, i was with you 90% of the way.

@umangcogi4496 Год назад

This workout is amazing

@nvrecko 10 месяцев назад

As a goalie i really need to do hiit drills. Im gonna put this on my workout list👍

@SeminalSentinel 10 месяцев назад

Great video. Just what i needed to get into plyometric training. Thank You.

@out-work 10 месяцев назад

Appreciate it and thanks for the kind words ;)

@rianjameso.zamora2173 Год назад

Thanks for this plyo workout

@jeremijsrjabovs5911 10 месяцев назад

This workout is burning me alive! 🔥 Thank you!

@AotheMajin Год назад

Thank you for the workout

@twheeler3900 Год назад

I came across this exercise after reading about it in a magazine. I'm a 50 year old woman looking for something to increase my fitness. Found this on you tube and tried it out. Loved the music, most moves I could do (I'm sure I'll be able to do the pogo and last one soon). Just doing it to increase fitness, strengthen legs and tone waist. Couldn't move on day 2 😂 every muscle ached, but back to it on day 4, and really enjoying it. This is not just for basketball players increasing their performance.

@out-work Год назад

Hey, really glad to hear that this helps and yeah, the workout is definetely intense, I struggled as well with it the first time doing it ;) And most people dont do plyos but they are definetely great for almost everyone, whether one wants to lose weight, stay fit or improve performance 🙂 Really thanks for the kind words and good luck with the workout ;)

@KHLOX_YT 2 года назад

Great work out brother you earned a sub

@arnitpl 4 месяца назад

Good job!

@AhSchit 10 месяцев назад

Good for when I’m rained in and need some cardio. 10/10 killer

@MTBMandalo Год назад

Things I learned Today: Don’t do this right after hitting legs 💀

@ballersam1061 Год назад

I was just about to go to gym and try this (Today's my leg day)

@ekremmmsahinn Год назад

Do this before

@Jmathfinance 11 месяцев назад

Why would you even think of trying this💀💀💀 that was all your fault😭

@pushpampandey1888 11 месяцев назад

🤣🤣🤣

@RealBeanss 11 месяцев назад

When u go to the gym this should be the first thing u do so ur legs would be fresh and ready to go

@user-mv8jc5ne9g 3 месяца назад

A good warmup! ❤

@kietdiep1875 4 месяца назад

Love the format!

@out-work 4 месяца назад

Wow, really thanks so much!

@kevinnn2083 2 месяца назад

100% suggested, I couldn’t dunk at 6’2 ft, started doing this 3-4 times a week for 3 weeks now I can dunk easier than before, feeling more bounce, explosiveness and faster, I do some of these with added 20 lb

@Johny40Se7en 6 месяцев назад

This is a brilliant short and intense workout, cheers.

@out-work 6 месяцев назад

Glad to hear, thanks ;)

@SwishHoopsOffical Год назад

Hi i just started plyromeyrics trying to find the best workout I think I found it my avg jump is 16 ‘ of the ground I need a lot of work tysm

@jacksonmay6893 9 месяцев назад

This 100% works Ive been doing this 4-5 times a week for a little over a month. I went from nicking the rim on 1 of every 10 jumps to getting half my hand over and consistently grabbing it. I’m 5 foot 10 and 15 years old I will update

@somidel 8 месяцев назад

Im 5 10 too i will update you if i ever dunk

@fvsion 8 месяцев назад

if you do this 4-5 times a week your knees are going to collapse by the age of 20

@nhd_cir7500 7 месяцев назад

@@somidelhow’s it going

@nhd_cir7500 7 месяцев назад

How’s it going

@therock3201 6 месяцев назад

U alive mate??

@califitness6786 3 года назад

Awesome workout! Thanks for sharing:) keep it up!

@bluegrey52 Месяц назад

Thank you for making this video!!!

@out-work Месяц назад

Thanks for the kind comment ;)

@sincezero2109 2 года назад

It's fun and good.

@JerrySiasu-tf8cr 11 месяцев назад

Thank bro. Simple but effective

@out-work 11 месяцев назад

Glad this helps :D

@mazenkhalil589 6 месяцев назад

THANK YOU NOW I CAN TOUCH THE CEILING AND I AM 5FT IN YEAR 9,THIS REALLY HELPED I APPRECIATE.🎉

@out-work 6 месяцев назад

Glad I could help!

@ethanvanrooyen165 Год назад

I’ve been doing this for a week or so now and it feels great. I am dunking on higher nets now went from 8,5 to 8,8. Make sure you incorporate strength testing to. Plyometrics alone will not be enough from my experience. Even just doing body weight leg training twice a week and this exercise 3 times a week your vert and athleticism will sky rocket. This is all from my experience so it may be different from you

@out-work Год назад

Hey, really great to hear that this helped you and yeah, adding some strength training can definetely help a lot as well, feel free to keep us updated on your progress 😉

@user-ds1nd5or6x Месяц назад

Great workout!!

@out-work Месяц назад

Thanks a lot!

@shubbe6492 Год назад

Used to watch another channel about vertical practice, before I started to practice I was not even close to dunk and I am soon 20 years old but after that I was able to dunk but rimgraze after one month. I am 6'2 btw and now that I watched this video for about one and a half week I am consistently dunking on 10 feet rims. I also am able to dunk with two hands on a 9'5 inch rim which I couldn't do less then a month ago. Next goal with this channel is to dunk with two feet on a 9'5 inch rim and then 10 inch rim. After that my goal is to learn acrobatic dunks. Thank you so much :)

@quiteon 8 месяцев назад

Thank you so good for my tennis explosivity 🙏🏻

@out-work 8 месяцев назад

Happy to help

@robertskolimowski7049 8 месяцев назад

Many thanks for this🤝

@out-work 7 месяцев назад

Our pleasure! Glad this helps ;)

@Amen771 12 дней назад

just started doing this every weekday for ONE WEEK and I feel way more explosive a week ago, and I can also touch a basketball net easily

@janty962 4 месяца назад

Nice now i know what is phylometrics

@huncho8348 Год назад

Great workout really love it 🙏 but I really want to know the name of the first song you used.

@madhu1349 2 года назад

Your workouts are very effective 💪^_^

@chrisd5554 Год назад

Hello, I loved the workout, but are there any good progressions to the kneeling jump? I’m struggling with the form

@randhirjha4024 6 месяцев назад

Sir I feel so good this workout 🏋️‍♂️

@out-work 5 месяцев назад

Glad to hear!

@spiral310 Год назад

I wouldn't have realised how crappy my arm/leg coordination was without this exercise. thanks so much for posting this! Let's see how much I can improve from my current 10.5 inch vertical jump height 🙏

@bruh5718 Год назад

What is it now?

@spiral310 Год назад

@@bruh5718 I can follow the whole video without pausing in between now. I haven't measured my jump height but I'm visibly jumping higher than my peers.

@bruh5718 Год назад

@@spiral310 Nice! And when do you do this workout?

@spiral310 Год назад

@@bruh5718 on nights that I'm not training heavily, so about 2-3 times per week.

@genesisbenedicto3268 Год назад

@@spiral310 I can follow the vid without pausing and it's only my first day but I can't walk right now 😅

@TheTimeFreezer. Год назад

I wonder how this will go, ive never done plymoterics i will update this as i go. Day 1: 33 inch vert

@AnimalCODM Год назад

Hey bro. I’m so happy I saw this amazing workouts. But can you do plyometrics while having a knee pain?

@AnimalCODM Год назад

@@out-work Thank you. I tried the workout today & I almost fainted 🤣. I couldn’t even complete it(kneeing jumps). I really thought I could do 3 sets. I’m planning to do it everyday for 2weeks at least 1 set. Is that a good plan?

@im.gonnatouchyou 9 месяцев назад

well only being 5'9 i play basketball i have never worked out my legs a day in my life but i can somehow wrap my fingers around a 10 foot rim. i'm going to do this workout everyday for 2 months and i hopefully will come back with a progress update on dunking.

@CreatorOfPlaylist Месяц назад

Thanks!🙏

@out-work Месяц назад

Glad you appreciate it!

@Jolzy 4 месяца назад

this guy made me work damn

@jptheincridiblerb 3 месяца назад

Those in and out squats were pretty smooth tho 😮‍💨

@meshachsantos320 Год назад

Did this tonight, I’ll update you guys for my progress. Im 15 years old 5’5 and i am inches away from reaching the rim. Looking forward to grabbing it with the help of this workout!

@xolofan970 Год назад

how many sets u do?

@xolofan970 Год назад

@@out-work 5 to 6 times a week? Plyo is very intensiv ive never heard to do plyo so many times in a week are you sure?

@joaquinreyes5454 Год назад

@@xolofan970 these are bots

@itzmatr1x755 11 месяцев назад

@@xolofan970 2 - 3 times a week is enough

@socratesph8430 9 месяцев назад

Can u touch the rim now?

@matteaarroyo-fq1zr Год назад

Thank you 🙏

@out-work Год назад

You’re welcome 😊

@akshgoyal7745 Год назад

Great

@tinoftw6033 Год назад

Just completed day 1 I’m about 3 inches away from dunking hopefully this helps Update: 3 sessions after my first plyo workout I am beginning to get a few dunks in Update #2: I am now dunking in game and working towards my first poster. Update #3: Got 2 posters in the same week and continuing the workout only higher from here. Update #4: Jumping in general is just so much easier, started to combine the workouts with isometrics and my hops just keep getting better and better. Even on a off day I can still throw a few down with ease.

@Lee1w23 Год назад

Yo let's go your doing crazy van you dunk now

@Hops402 Год назад

How tall are u and how old are u

@tinoftw6033 Год назад

@@Hops402 5'11 & 16

@prjd.10 Год назад

Another update?

@tinoftw6033 Год назад

@@prjd.10 gotchu bro ^

@diversegaming4169 10 месяцев назад

I am 12 years old with a height of 5'5, i have started doing this workout 3 days ago, i've went from reaching 8'2 to touching 8'7 in just 3 days! I plan on continuing this workout and i will update you guys after Two more weeks of doing this. I will touch that rim one day, keep hustling Kings! 👑 Thanks for the workout, OutWork! ❤

@out-work 10 месяцев назад

Keep it up! Really so glad to hear that this works for you even though the progress almost seems to big for just 3 days haha ;) Great work and keep us updated!

@diversegaming4169 10 месяцев назад

@@out-work I, myself could not have believed it either, haha I just finished my workout today and those lunge jumps don't seem to be killing me anymore and I am able to keep up with you now! 😁

@AhSchit 10 месяцев назад

I’m 11 and I hit 9’ today because I did this workout twice a day for 1.5 days.

@FarisAndMazenProductions 10 месяцев назад

@@AhSchit11?? Good Work Boy!

@KevinCungthabawi 9 месяцев назад

How u soo tall for ur age, I’m 5’2 and I’m 12😂 my parents are actually pretty short😢 Dad:5’3 Mom:5’2 1/2

@builder481 Год назад

amazing workout can you do plyometric workout for the upper body?

@builder481 Год назад

@@out-work thank you

@realisticgaming5225 10 месяцев назад

Amazing

@out-work 10 месяцев назад

Thank you! Appreciate it!

@TheRandomFootballer6 Год назад

Just what I need

@out-work 11 месяцев назад

Really glad to hear that this helps and thanks for your kind comments ;)

@user-hu4up3qt7x Год назад

i touched the moon after this workout, deff recommended

@out-work Год назад

hahaha, thats some fast progress ;D Glad this helped 😉

@timelessadventurer 4 месяца назад

This kicked my butt!

@allennalop9171 Год назад

It’s easy to watch but it’s hard to do but it’s fine to keep the work

@johngismolado 7 месяцев назад

Thanks 👍

@out-work 7 месяцев назад

Thanks so much, really appreciate it ;)

@gageoaks620 Год назад

When should I do this workout after or before lifting and how often like every day

@abetarabay 5 месяцев назад

I am really thankful that you made this vid I started yesterday and I can run a bit faster but it was only yesterday (I am on my way to becoming a football or soccer player) btw I am 9 and I am 4,9

@out-work 5 месяцев назад

Wow, really glad to hear, thanks for the kind words and good luck on your journey!

@danthemanhd3920 Год назад

How many times should I do this a week? Especially because I do other workouts during the week but I want to work this in more than once… any suggestions?

@TheRandomFootballer6 Год назад

I subbed

@R4ndom_hub 4 месяца назад

Thank you

@out-work 4 месяца назад

You're welcome

@ajitchoudhary04 Год назад

Sir,I'm doing your 100 day plyometrics vertical jump training program so it can increse my vertical

@Luka-rg5ij Год назад

can I add this to my weights workouts and do them in the same day?

@NikitaPl15 Год назад

Hey, will it improve speed or ex.power if this endurance workout?

@yooyoodem6171 4 месяца назад

Thanks bro

@out-work 4 месяца назад

Any time

@justine3233 Год назад

I started to do this workout today. I will update you guys for further progress.

@sh3rvz 9 месяцев назад

Update?

@theyluvchelsea6354 3 месяца назад

I'm 5'10 and I've been doing this workout about 2x a week, (to be more explosive, and eventually dunk) paired with basketball drills, and trying to touch my ceiling 10-15 times. I'm also reallyyyy close to touching the backboard (about 1-2 inches away). Today before I did this workout, I tried to approach and jump and touch the ceiling, (like I normally do) and to my surprise I actually touched my ceiling (I couldn't do it before, I was about 1 inch away, so my vert increased at least an inch). I'm definitely making progress with this workout, and I wasn't even doing it that consistently. I'll make an update after doing this consistently for 2 weeks, and hopefully by then I can touch the backboard.

@petarvukovic5533 Месяц назад

update?

@user-et4tf9fo7s 17 дней назад

Update?

@flix.8098 3 месяца назад

I am a basketball player my height is 155 centimeters and iam very slow and unathletic at first i couldnt touch net, but after doing this for 2 months 3 times a week i almost touch the backboard i feel like i have more stamina and iam way quicker at first i coudnt finish the workout but doing it for 2 montsh straight now its very easy so i do this workout 2 times a day instead of one and after the second one my legs burn as fuck most intense excersices are jump squats in and out squats and lunge hops thank u outwork for this amazing workout appreciate it! ❤

@anjanareynolds5379 2 дня назад

If your legs burn like crazy u are doing it right 🙂

@azlanmuhibbuddin141 Год назад

those lunge hops burns so much

@PC-ko2eu Год назад

Hey Syro, out of all of these exercises, which ones are the most effective other than kneeing jumps. This has helped me a lot. Very effective, thanks so much

@PC-ko2eu Год назад

@@out-work Ok will try it. Thanks

@ghosthunter1813 Год назад

I always get cramps while training my legs And yes i drink alot of water I also do stretches before and after Any other tips? would appreciate any help

@jevfuego545 Год назад

Day 1 completed

@billiscool7647 Год назад

Been working cardio and legs a ton, and I heard this stuff is good for hockey. Hoping to take it to the next level a little bit 😉 Thanks bro

@Hops402 Год назад

If this becomes to easy should I keep doing this one time a day and train legs for strength, muscle endurance, and building muscle? And also for some reason after 6 months of doing this workout I still can’t get a knee jump. Do you know why is that

@SwoleKitchen Год назад

Probably gonna steal these for my client's

@TheMrVamy Год назад

Added this to my daily workout, havent seen any results yet as its only my 2nd day doing it but hoping to get results soon 👌

@Lee1w23 Год назад

Yo what about now

@gederlys7559 Год назад

just wondering have u noticed any results ?!?

@matthiasceus Год назад

RESULTS MY BRETHREN!

@OverpowerWolf Год назад

have you gotten any results yet?

@cookedbyme1659 10 месяцев назад

Yo bruv been 8 months turn on ur notification my man what happened

@moon.mp3201 Год назад

My achilles hurts just watching this. I’m still gonna try it. 😞

@TomasArtom 4 месяца назад

Cool

@luhhpoonie Год назад

Hey this is my first day doing this workout but I hope to see results soon but I will u guys updated 👍🏾

@Lee1w23 Год назад

Yo how you doing what's the progress going my man

@samuelltlau641 Год назад

I play basketball and Followed this workout consistently for bout 30-50 Days. I can assure you, the results are great - ✔️ • Back at it again - Part of my Morning & Evening Routine. Got to get that Fast Twitch Fibers Activated.

@itsyaboiidren6088 Год назад

Man this works! Before doing this workout i can barely touch the basketball net but now after a week of doing this 3x a week i can now almost touch half of the net! But man do i have a question. Is it okay for me to do this while wearing ankle weights?

@itsyaboiidren6088 Год назад

@@out-work okay thank you for your response! i will try using weights once a week a see the results. Keep doin what you doin man!

@vuquocthang796 Год назад

That's good

@vuquocthang796 Год назад

@@out-work i'm from Vietnam

@Lee1w23 Год назад

Hello iam levi I can touch the rim iam 5,9 at 14 holy moly this workout is the best polymeric workout I've ever seen I'll keep you updated when I can hang on rim iam subbed now best video and channel ever my man

@Lee1w23 Год назад

@@out-work updates: Haven't stayed consistent through this month did 2 workouts last week 3 the other just today I can now dunk a tennis ball oh my gosh this workout really have fast results I prob increases my vertical by 2 to 3 inches in 2 weeks wow thanks bro I can’t consistently dunk one tho like on a bad day I can touch rim easily

@Lee1w23 Год назад

@@out-work just finished day 4 of your free vertical jump plan day 5 tommorow can’t wait to see better results with the plan