➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3uJCfR6 ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3DmYTCO Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share How to Do 8 Different Plyometric Exercises #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are plyometric exercises? Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time. Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness. Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively. If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises. Leg exercises There are many plyometric exercises for the legs, including: Squat jumps Stand with your feet slightly wider than your hips. Lower your body to squat down. Press up through your feet, engage your abdominals, and jump up explosively. Lift your arms overhead as you jump. Upon landing, lower yourself back down to the squatting position. Do 2 to 3 sets of 10 repetitions. Reverse lunge knee-ups Start in a standing lunge with your left foot forward. Place your right hand on the floor next to your front foot and extend your left arm straight back. Explosively jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down. Upon landing, move back into the starting lunge position. Continue for 30 seconds. Then do the opposite side. Upper body exercises You can also do plyometric exercises that target your upper body muscles. Here are a couple: Burpees From standing, bend your legs to come into a squat position. Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight. Lower your chest to the floor for one push-up. Jump your feet forward to the outside of your hands, coming into a squat. Explosively jump up and lift your arms overhead. Do 2 to 3 sets of 8 to 12 repetitions. Clapping push-ups Start in a plank position. Do a regular push-up by lowering your body down toward the floor. As you press up, push hard enough to lift your hands and body as high off the ground as possible. Clap your hands together. Return to the starting position. Continue for 30 seconds. Exercises for runners The following two exercises improve speed in runners by targeting the hamstrings and gluteal muscles. Box jumps For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg. From standing, squat down to jump onto the box with both feet. Lift your arms up as you jump to gain momentum. Jump up and backward off the box, gently landing with bent knees. Do 2 to 3 sets of 8 to 12 repetitions. Stairway hops Start at the bottom of a staircase. Hop up the stairs on your right leg. Walk back down. Then do the opposite side. Tuck jumps This exercise improves your agility, strength, and stability. It’s useful in sports training for any activity that requires you to quickly change direction. Stand with your knees slightly bent and your feet shoulder-width apart. Bend your knees and then jump up as high as you can, bringing your knees up towards your chest. Do 2 to 3 sets of 10 to 12 repetitions. Lateral bounds This exercise helps to increase your speed and jumping height. It’s useful for increasing power in soccer players. Start in a squat position, balancing on your right leg. Explosively jump as high and far to the left as possible. Land on your left leg in a squat position. Explosively jump as high and far to the right as possible. Land back in the starting position. Do 3 to 5 sets of 5 to 10 repetitions. Benefits There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking. In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are followed by eccentric contractions (stretching the muscles). This provides excellent results in strengthening muscles while improving agility, stability, and balance. ... https://www.youtube.com/watch?v=V4VKrP7Xl-k

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3uJCfR6 ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3DmYTCO Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share How to Do 8 Different Plyometric Exercises #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are plyometric exercises? Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time. Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness. Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively. If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises. Leg exercises There are many plyometric exercises for the legs, including: Squat jumps Stand with your feet slightly wider than your hips. Lower your body to squat down. Press up through your feet, engage your abdominals, and jump up explosively. Lift your arms overhead as you jump. Upon landing, lower yourself back down to the squatting position. Do 2 to 3 sets of 10 repetitions. Reverse lunge knee-ups Start in a standing lunge with your left foot forward. Place your right hand on the floor next to your front foot and extend your left arm straight back. Explosively jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down. Upon landing, move back into the starting lunge position. Continue for 30 seconds. Then do the opposite side. Upper body exercises You can also do plyometric exercises that target your upper body muscles. Here are a couple: Burpees From standing, bend your legs to come into a squat position. Place your hands down on the floor as you jump your feet back into a plank position, keeping your spine straight. Lower your chest to the floor for one push-up. Jump your feet forward to the outside of your hands, coming into a squat. Explosively jump up and lift your arms overhead. Do 2 to 3 sets of 8 to 12 repetitions. Clapping push-ups Start in a plank position. Do a regular push-up by lowering your body down toward the floor. As you press up, push hard enough to lift your hands and body as high off the ground as possible. Clap your hands together. Return to the starting position. Continue for 30 seconds. Exercises for runners The following two exercises improve speed in runners by targeting the hamstrings and gluteal muscles. Box jumps For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg. From standing, squat down to jump onto the box with both feet. Lift your arms up as you jump to gain momentum. Jump up and backward off the box, gently landing with bent knees. Do 2 to 3 sets of 8 to 12 repetitions. Stairway hops Start at the bottom of a staircase. Hop up the stairs on your right leg. Walk back down. Then do the opposite side. Tuck jumps This exercise improves your agility, strength, and stability. It’s useful in sports training for any activity that requires you to quickly change direction. Stand with your knees slightly bent and your feet shoulder-width apart. Bend your knees and then jump up as high as you can, bringing your knees up towards your chest. Do 2 to 3 sets of 10 to 12 repetitions. Lateral bounds This exercise helps to increase your speed and jumping height. It’s useful for increasing power in soccer players. Start in a squat position, balancing on your right leg. Explosively jump as high and far to the left as possible. Land on your left leg in a squat position. Explosively jump as high and far to the right as possible. Land back in the starting position. Do 3 to 5 sets of 5 to 10 repetitions. Benefits There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking. In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are followed by eccentric contractions (stretching the muscles). This provides excellent results in strengthening muscles while improving agility, stability, and balance. ... https://www.youtube.com/watch?v=4QLJU1QFxPY

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️Best Supplements to Improve Your Workout https://amzn.to/3eYzuXT ➡️Supplements I use and recommend (Good and Cheap) Creatine: https://amzn.to/3f93xw0 Milky Drink UHT 15g Protein: https://amzn.to/3dsxG9n Whey Protein: https://amzn.to/3eYHUOZ Pre Workout: https://amzn.to/3qTrmL9 Glutamine: https://amzn.to/3dxWJrG ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://amzn.to/3f6zTri Subscribe: https://www.youtube.com/c/ASJSportTraining?sub_confirmation=1 Share: https://youtube.com/shorts/fBAMTzRvBI8?feature=share TAGS: #Shorts #Legexercises #Upperbodyexercises #Exercisesforrunners #Benefits #Cautions #Takeaway What are Plyometric Exercises? Plyometric exercises, also known as "jump training" or "plyos," are exercises that involve quick, explosive movements that aim to increase power, speed, and agility. These exercises are often used by athletes to improve their performance in sports, but they can also be beneficial for anyone looking to improve their overall physical fitness and coordination. Plyometric exercises involve a quick eccentric (muscle lengthening) phase followed by an explosive concentric (muscle shortening) phase. This type of training can help to improve muscle strength, power, and coordination by teaching the muscles to produce maximal force in a short amount of time. Some examples of plyometric exercises include box jumps, broad jumps, depth jumps, plyometric push-ups, squat jumps, tuck jumps, lateral box jumps, and single-leg hops. It is important to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. How to Do 8 Different Plyometric Exercises Here are instructions for eight different plyometric exercises that you can try: 1. Box jumps: Stand in front of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 2. Broad jumps: Stand with your feet shoulder-width apart. Bend your knees slightly and then jump forward as far as you can, landing with both feet on the ground. You can increase the difficulty by jumping farther or by adding in multiple jumps in a row. 3. Depth jumps: Stand on top of a box or step with your feet shoulder-width apart. Step off the box and land on the ground with both feet. As soon as you land, jump back up onto the box or step. You can increase the difficulty by using a higher box or by adding in multiple jumps in a row. 4. Plyometric push-ups: Start in a plank position with your hands on the ground and your feet together. Lower your body down towards the ground and then push up explosively, using the strength of your upper body to lift your hands off the ground. You can increase the difficulty by using a wider hand placement or by adding in multiple push-ups in a row. 5. Squat jumps: Stand with your feet shoulder-width apart and your hands at your sides. Lower your body down into a squat position and then explode upwards, jumping as high as you can. Land softly on the balls of your feet and then immediately lower back down into a squat position. Repeat the exercise. 6. Tuck jumps: Stand with your feet shoulder-width apart and your hands at your sides. Bend your knees slightly and then jump up, bringing your knees towards your chest. Land softly on the balls of your feet and then immediately jump again. 7. Lateral box jumps: Stand to the side of a box or step with your feet shoulder-width apart. Bend your knees slightly and then jump up onto the box, landing with both feet on top. Step back down to the starting position and repeat. You can increase the difficulty by using a higher box or by performing the exercise more quickly. 8. Single-leg hops: Stand on one leg with your other leg bent and lifted off the ground. Hop forward as far as you can, landing on the same leg. Repeat the exercise, hopping in the opposite direction. You can increase the difficulty by hopping farther or by adding in multiple hops in a row. Remember to start with lower intensity plyometric exercises and gradually increase the difficulty as your strength and coordination improve. It is also important to wear appropriate footwear and to use proper form to reduce the risk of injury. how to dunk,how to touch rim,how to increase vertical,how to increase vertical jump,vertical jump,how to jump,tips for dunking,progress,day 1,motivation,inspiration,progress for dunking,dunking at 5'7,dunking at 5'8,how to dunk at 5'7,short people dunking,vertical,workout,working out,plyometrics workout,plyometrics,plyometric vertical jump,plyometric dunking,dunking progress,how i increased my vertical ... https://www.youtube.com/watch?v=cCC_r4zcKpQ

➡️The Best Vertical Jump Program! Start now!! https://bit.ly/VerticallJumpTraining ➡️BEST Products To IMPROVE Your Training Performance⤵️ https://bit.ly/JumpHigherr ➡️Best Supplements to Improve Your Workout https://bit.ly/SupplementsForTraining Vertical Jump Guide: How to Do Vertical Jumps Properly Vertical jumps can become an essential part of your power-training program. What Is a Vertical Jump? The vertical jump, also known as the countermovement jump, is a plyometric training exercise that uses your bodyweight to activate muscle groups across your body. Perform vertical jumps by bending your hips, knees, and ankles until you lower to a quarter-squat position. Push into the ground and lift your body with an explosive movement. Use an arm swing movement to engage your upper body. While keeping your core engaged, land softly on the balls of your feet. Repeat this movement for the desired number of repetitions. Once you’ve practiced standard vertical jumps, consider trying other jumping variations like box jumps, depth jumps, drop jumps, and squat jumps. Meet One of Your New Instructors 4 Benefits of Doing Vertical Jumps Including vertical jumps in your strength-training program can have several benefits. Vertical jumps increase leg strength and explosive power. By activating your glutes, hamstrings, quads, and calves, the vertical jump can increase your leg power and allow you to jump higher with practice. Vertical jumps can improve your athletic performance. If you’re a volleyball or basketball player, vertical jump training can improve your sports performance and jumping ability. Vertical jumps can improve your weightlifting form. Vertical jumping can improve your lower body explosiveness during weightlifting exercises like the power snatch. Vertical jumps can improve your cardiovascular health. You can program your plyometric exercises into high-intensity interval training by performing several repetitions with set intervals, increasing your cardio fitness over time. How to Measure a Vertical Jump Test Although you can use a digital vertical jump tester, there is a simple way to measure your vertical jump height. Begin by standing next to a wall with a piece of tape on your fingertips. Place the tape on the wall to measure your standing reach height, which will act as your baseline. With another piece of tape on your fingertips, perform a vertical jump, placing the tape on the wall as high as you can. Use measuring tape to measure the distance between the two pieces of tape. How to Do Vertical Jumps With Proper Form For vertical jumps, begin by performing 2–4 sets of 1–5 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout each set. Stan ... https://www.youtube.com/watch?v=R2e0ZEaszwE