Jump Higher With This 15 Minute Morning Routine
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- Опубликовано: 19 май 2024
- 15 minute morning routine that I do every single morning to keep my knees and back healthy in order to make long term vertical jump progress!
Here is the routine:
Bird dog: 1x8
Copenhagen: 1x30 seconds
Curl up: 1x30 sec
Standing banded abduction iso: 1x45 seconds
Kneeling quad extension iso: 3x45 seconds
15 minute walk
If you want me to coach you personally to jump higher click here:
www.thpstrength.com/ 
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Hey guys, completely forgot to add in the video that I also do standing banded abduction ISOs for 1x30 seconds. Sorry about that!
Quick question, can the brisk walk be replaced with a job or run?
Can you describe what the abduction iso looks like? Is there a mini band around knees and standing on one leg with other leg holding abduction?
@@chrispy7009 my hunch is is that it can't since the gait is different and the posture is different.
Do you think your vert is higher than azani. Also i would say DNS is better for core stability and there is better things than bracing. A lot of DNS abdominal pressure methods will increase vertical within minutes. Michael truc is probably one of the smartest guys i met and DNS is usually used more with higher level therapist along with pri. Love your vids
Facts
I've been able to increase my vertical jump easily using an awesome program. You can find it here while it's still available: ruclips.net/video/XSwHcXpwD0o/видео.html
To anyone who wants to increase his vertical jump as well:
- Maintain a balanced diet rich in protein, carbohydrates, and healthy fats to fuel your workouts and support muscle growth and recovery. Stay hydrated to optimize performance and prevent fatigue.
- Consistency is key to seeing progress. Stick to a regular workout routine and gradually increase the intensity and difficulty of your exercises over time.
- Set specific, measurable goals for your vertical jump improvement to keep yourself motivated and track your progress.
See you guys when you reached your vertical jump goals!
Bird dog: 1x8 2:24
Copenhagen: 1x30 seconds 3:55
Curl up: 1x30 sec 5:33
Standing banded abduction iso: 1x45 seconds 7:26
Kneeling quad extension iso: 3x45 seconds 7:58
15 minute walk
Thx man
Jesus Christ bless you!
merp
Beep
thanks
One of my biggest and most important things I learned when becoming a coach was from Stuart McGill - "train your body with intensity and your lower back with volume".
Dad had always had back pain and myself and my brother were able to avoid it and fix a ton of our clients backs due to that advice.
That’s amazing advice
can you also bless me with this knowledge of avoiding back pain when playing Basket ball I am 14 and 5'9ish and I am getting backpain for my lower back got it checked my a doctor . I was told it was somthing like bad posture fixing my posture improved it but when I play ball I feel pain in my back.... Any advice?
@@Midnight_Gust your lower back muscles might not be developed enough, try back extensions and other some similar exercises. Also i wouldn't recommend doing any kind of heavy weightlifting at your age, but when you turn 16/17 practice alot of squatting/powercleans/deadlifts to develop your spine and legs, these will also help improve your hops. Make sure you have a coach or trainer watch you to ensure you have proper form and always try to avoid injury and stop when you feel something wrong. You're way too young to be experiencing back pain so please please please do what you can to avoid it
@@sfsaviation thanks for the advise I will surely follow it
@Midnight_Gust it could be a multitude of things. Personally I like to have whoever I trained do sets of 5-10 RDLs and Shoulder Presses couple times a week with ascending loads as warm-ups and that works very well. Can be DBs or Barbells. Can even be a single kettlebell. Other things work as well like swings, deadlifts, squats etc but that just all depends on form and situation
Beautiful, thank you. I luv how there’s no weights. I’m 55 and still have a 29” vert. Surprising ppl who think I’m just an old guy. I luv how these exercises build an internal foundation to prevent injury and assist explosion. Remember kids- jumping is fun but plan your landing. ACL injury no fun. Enjoy.
Vert formula is pretty simple. How high you can jump = F/m * d. F is your back squat * % utilization, m is bodyweight, d is your height - your height when crouching before the jump (around 18” avg). Upping that % utilization is what any kind of light weight plyo type work does, as well as good rapid twitch genetics. 70% is mediocre 90% is elite.
Beyond that it’s just your back squat. About every 10-15lbs on your squat adds an inch to your vert. Your squat:bodyweight ratio is basically the single largest factor. I can predict your ratio just from the facts given. Squat/bw * 75% * 18” = 29” works out to a squat:bw ratio of 1.2ish, if you’re 180lbs thats a 215lbs squat.
Everybody should be up here, really paying attention. This man is the proof. I could jump higher than him naturally, now he's flown past me. People probably automatically think he's lying about upping his vert. Nah, he has all the receipts right here on RUclips, he could barely touch rim. Now I'm trying to see if I can catch him. 🙏🏿🏀🔥
Dude you are a beast! Super inspiring, love your little garage setup too! Nice work!
I'm just sitting on the couch, but I tried doing the curl up even there and wow that felt intense. I definitely see what you are saying about putting a timer just because it takes a lot of concentration to keep it up.
Hanging from a pull-up bar always makes my back feel much better
Bro ur the best I was lazy before but now ma willing to try that 15 minute excirse.THANK YOU SO MUCH! I subscirebed to :D
looking more and more professional every time a video comes out
you´re helping me out bro . Thanks!
Thank you very much for the video. I will use these exercises to maintain back health. I've been working in IT for 4 years now and my back started to hurt because I'm constantly sitting at my computer. Furthermore, I hope that the exercises will help me overcome the pain.
Hello, to you from snowy and frosty Siberia))))
you a great teacher, I must confess! cheers mate!
Always good to have more stretches in the arsenal 🤗 I started jumping again 2 weeks ago, after about 6 years without basketball. My ankles and knees are pretty sore.
lets get it
Jesus Christ bless you!
only soy boys get sore
@@galleskovar5323amen
much love brother
Love the bird dog demo, can't believe i don't remember ever learning about it before
This man is SMART! He’s using all the best keywords. These exercises will not only help you with jumping but massively overall for function
can't wait to try this out!
Thank you for the great video, bro. Doctors suggested me similar isometric exercises for recovering my knee (Straight leg holds, with small weight). I think a lot of people would appreciate if you will make more videos about exercises for recovering and strengthening knees. 🤝
Sled push / pull before every workouts 100 yards is the knee pain hack
Well I'm about to turn 40 and planing to get back on court. I will check that morning routine 🏀💪
I actually got 31inch vert without training but i was dumb and I got my knee injured. I started my rehab but i will add this to my day routine.
This will help me out for sure!💪
Starting this tomorrow!!! 💪🏾💪🏾💪🏾
LOVE YOU BRO😭‼️
Thanks for the Knowledge 🤝🏾
respect to him for doing all the research
People crack me up with the genetics excuse. His baseline vertical was 24 inches. Even if your baseline vertical is 14 inches and you work as hard as him you would reach a 40 inch vertical which is still legendary.
Damn bro all these exercise cool ASF!!! SUBSCRIBED!!!
Brett! Just found you a few months ago and loving your content. I really appreciated you laying this out for me. You really connected some dots for me! I would be interested in a newsletter tutorial. 😃 love what you’re doing!
First of all, I wanted to say that your videos are golden, thanks for the work you're doing.
Secondly, I was just wondering: for how long did you have knee pain and how long did it take for you to go to absolutely no pain like today ? Personnaly, I've left knee pain for about a year and a half now and sometimes it's less painful but it always come back at the same level of pain that hurt me when I play.
I'm not this guy but I had knee pain for years until I started running, I know it sounds crazy but I ran twice a week for about an hour for about 2 months and I haven't had knee pain since, I stopped running about 2 months ago and it hasn't returned
@@josesixx8197 I'll corroborate this - I ruptured my ACL 8 years ago playing soccer, started running distance (many marathons ago now). Now the only time my knee hurts is when I take more than two days off from running. Otherwise it's fine, even when I play soccer. Running is possibly the best cure for bad knees IMO.
Amazing content ❤
Awesome content. Thankyou
Starting this tomorrow!!
Yessir thanks for bangerzz
I hv increased 4 inches vert this last month. Just train lower back, and hv strong knees and do streching
Well now I hv 31 inch vertical jump
Good work. You're very thorough. Insane gains. And credit to planning and work ethic.
Great content brother
Great video! Adding this to my routine for a while and see how it goes 💪
News?
Any update
You still coming back?
Has this routine help any
I'm gonna do all of this for the next 30 days! Let's get it & thanks Isaiah!
did it give any noticeable results @rameezmalik8263?
any results?
results?
Bruh are you dead ?
Bruh are you dead ?
Good vid bruddah
Hopefully it helps, def gonna try it
stay healthy may God bless you
Lol your evolution is amazine
I like your new camera
Just subbed. Question, does this routine have to be done in the morning or right when you get up. What am I losing out on if I do it at night?
I think it's just the way he does it. I don't see why you wouldn't be allowed to adjust the time to your liking.
Geez the curl up is so tough. I can only manage it about 4 seconds. Really hard keeping my head off the grounf
@isaiah Would you recommend we follow your jump technique video before we start jumping? So we practice proper form. I know I have vertical potential but it's going to take a while... I'm currently at 24 inches without real training.
Living near a beach afforded me access to jumping in place on the sand. Kept doing sets of 100 jumps. Being 5’6” this helped my vertical by at least 6 inches which was enough to dunk on a 10’ high rim. Results are dependent on diet and discipline.
Just 100 Jumps like pogo jumps?
@@USERc2ele yes. jump on the same spot, as high as you can. Another tip: Casually walking on your tippy-toes.
@@jorgiebutt tippy toes is funny, but it actually works?
@@jorgiebutthow many sets per day?, also max effort or just causal?
@@USERc2ele
Tippy-toes as you casually walk anywhere. Easy to do, but hard to so them consistently.
Depending on your age, you may be able to do it daily. I did these nightly at the beach. But never when I had a game. I needed rest. Otherwise: injury.
Thanks
Lets see if this routine will ad to my vertical
“I’m not naturally gifted” anyone who can jump 50 inches is gifted no matter how hard they work lol
No, not true your just blaming genetics because you wasn't exersizing like he was that's why he got a 50 inch vert. He said it himself he's NOT genetically gifted ALL his vert is just the results of his exersize so how about instead of sitting on your ass how about you go exersize till you get simular results 🤡
No he just worked hard and didn't sit around and cry about genetics 😂
@@user-lw8cn4qh4zGenetics definitely play a role. Regardless, most people won’t even put in the effort to reach their genetic potential.
you have no right to talk about genetics until you’ve put in the work for it to matter
@@who_dis. ong
cool routine
@IsaiahRivera1 Would you do stretches before these? If so which ones. Could you possibly do a video about stretches?
people who are naturally gifted always say they aren't naturally gifted. I hope that's not discouraging, I'd just say, he doubled it, so maybe I can double mine, which will be very good.
The science of jumping
Love the Trunks reference lol
Do you do this before your dunk sessions the same day as well? Also do you do this competition days?
One day you will get a 60
Inch vertical😊 I believe in that
nice video
Yo I'm really serious about jumping higher let's go
Just subscribed. 25 working a 12 hour job but still grinding. Also going to be 26 tomorrow
Happy birthday
@@Channel-pc3gg thx
Happy birthday bro
@@Last-_-Yuto life check?
@Channel-pc3gg my jump got higher and the back pain from working 12 hours is fading away. Keep pushing
It surprises me that he does isometrics. I've long thought that they'd hinder the stretch reflex. I now believe that it does not. It's hard to imagine the best jumper in the world doing anything suboptimally.
Yo Isaiah, I been following your channel for about like 3 years now. I’ve been jumping right left my whole life. I want to change to right left like your approach. Is this possible ? If it is how can I do it. I would appreciate a response very much. Thank you 🙏
Definitely possible, but I’m a left-right plant btw
@@IsaiahRivera1 Oh shit u right my bad 😂 What would you suggest me doing to change my plant so it’s normal and fluid like yours ?
What are essential workouts with no equipment?
Do you know anything about knee pain, because every time i play basketball i get this pain underneath my kneecap. Its only when i play basketball to.
Hi isaiah Do u face any knee pain or patella tendonitis problem ? however
how do u solve it ?
You are extremely naturally gifted. A 50 inch vert is something most guys can never achieve in their lifetime
Does running decrease jump vertical,? I like running for two miles for warmups and i feel good
Great
I think I’m either way too weak or physically incapable of doing the McGill curl up are there any progressions I can do for it?
My god 50 inch vert??? That’s more than any nba player
Just one question Ive been trying to figure out for so long. How long should you rest between sets and exercises?
2 min or until you feel recovered enough
Bro really said he's not naturally gifted
Yo we need a night routine
What stratchings should I do in the morning?
thank you so much! is there any ways to get taller?
I wanna get to atleast 5'10 by the end of this summer hopefully
you acting like hes god or sum
All genetics
The ears help provide a glider like tool
Bruh - The coordination to do the birddog squares....
I got a question on the brisk walk, i have been doing it for 3 days now, cause i just started using your routine. But i can feel my shins burning a lot at 7 minutes already. Im always just taking the pain and go for the 15-20 mins. But i wanted to ask if that is normal, or if im doing smth wrong
Nice, bro i can do plyo every day?? Like 5 days or 6 day a week
Knowledge
Bro needs to make his own app already
FR
Before workouts or just straight after waking up?
Vert is measured from stationary position
Fire bro let's see if 5'9" me can get to dunking
So even with this do i still need to do plyometrics? Like I do this in the morning and after a while do plyometrics?
On the curl up, does it matter to switch leg positions at all?
How many days you rest after lifting day and chest day and dunking day
Do you if’s it’s still possible to gain vertical after 30-40 years old? Because I only lost vertical and speed after say 35 so I felt it was a lost cause to work out any athletical abilities
Hey man, I don’t want to rewatch the video every morning, can you put a summary in the bio?
Done!
Thank you so much!
Does the back of the head come up or stay down on the curl up?
I have aged and now have a worn cart ledge in my left knee. Any advice to strengthen it young man?😇✝️
Bro I’ll be real I’m 35yrs old, I’m just skimming the rim, but I want to dunk so bad. With hard work and dedication how long would you think it would take to get to that point where I’m dunking?
Isiah i believe you can reach a 55 inch vert, your young also
Your 26 or something right? Yeah you could defo hit that 🐰🐰🐰🐰
I BELIEVE IN U BRODIE!
Thoughts on the atg lunge ?
What capability does this workout change on our body and makes us jump higher?
Prevents injuries. Can’t train if you’re injured. And you can’t jump higher if you can’t train.
It only boosts the recovery speed for knee and lower back.
@@IsaiahRivera1 thx, so just doing static stretching is not enough to prevent injuries?
@@ahmetipek6059 Dynamic stretching is best to prevent injury before jump training, then static stretches after.
Is there much of a difference between core stability and strength? If so how could i improve core strength for vertical?
Core stability is good to resist rotation. That is how Bruce Lee was so strong. He would train core stability. Ex. One arm pushups, avoiding rotation.
His jump grew from 5 to 50 inches, just like my jawnson!
Dude im crushing my Fingers with that one exercise