The ONLY 3 Exercises You NEED For Better Explosiveness

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I’m Justin, a S&C Coach. I help athletes run faster 40yd & short sprints
I’ve helped multiple athletes 4.4 in the 40yd. I’ve also trained Division 1 soccer, basketball, football & track athletes.
Here is proof of my results and who I have trained:
justjumari.com/
For business inquiries or if you have a question please email:
[e-mail]

[@karasterling1279]

Bro was not yapping he unlocked the other 90% of his brain

[@Ember_Janer]

Thanks bro. Not to be emo but you helped me With my son.
He’s an potential Power 5 collegiate football player but his speed is what colleges question.

[@justjumari]

I can’t wait to see him get there !

[@theemarcus5607]

A simple gym vertical jump workout is something I’d like to see
Sets and reps included

[@justjumari]

Maybe I’ll let you know !

[@matchupking2783]

+

[@Abda-tl3ke]

thank you bro 💯

[@justjumari]

Thanks for watching

[@bole6404]

what non-spike training shoes are best to practice sprints in? Thanks.

[@chyre2251]

Key advice

[@justjumari]

Thanks so much

[@matchupking2783]

not just a great content maker but a great human being, good job as always
and a little q: i now am working where the space is limited 24/7 , is it real that now i will build up some strength and then, after 4 months i will incorporate some jumps and plyos
another q is- while i jump with 1 leg power jumper style in the bottom of my jump i feel like my lower leg cant withstand the forces put into the ground, however when i jump speed style i get up higher, but still at the times this problem occur and may cause shin splints

[@justjumari]

I think it's still beneficial to do some jump rope and extensive plyometrics and even stuff like resisted jumps and depth jumps in place. but if you could go outside in the grass or street and do a couple 10-20m sprints that be awesome!
The second question is gonna be yielding and overcoming isometric strength and extensive knee dominant plyos like backward skips and split stance front foot elevated extensive jumps.
Thanks so much for the words, have a good day!

[@Messup7654]

I had a weak ankle and my left foot would just collapse so you should stop doing single leg jumps and focus on fixing your ankle or calf and doing double leg jumps

[@HennsonMe]

Great Video. Which excercises Would you recommend for improving force a very steep Shin angles (e.g. a crossover with maximum shin angle).
Currently doing repeated Double Leg „Shin Drop Vertical Jumps“ as a warmup and they tend to help but is the more?

[@Messup7654]

Broad jumps and or repeated but also power cleans and just squats

[@theemarcus5607]

Aye bro keep it up
Good çontent

[@justjumari]

Thanks a lot !

[@barakdanino925]

How many reps of the split squats?

[@tommytt2233]

Great content, i have a question. When i start each sprint season my knees (patella tendon) can get a bit sore doing harsh plyometrics like depth jumps, any tips on strengthening that to handle the load? Thanks!

[@justjumari]

thats just a spike in workload. you gotta progressive overload throughout the year!

[@Messup7654]

Warmup before you exercise and spend time working on it like 5 or 10 minutes a day

[@CursedKitten1]

In his explosive tier video he talks about how a couple exercises from that are great to strengthen the patella tendon. I remember low intensity lunge jumps for about 3m was one of them.
Other than that like he said you want to start small and gradually increase the intensity/volume each session.
If you aren't warming up make sure you do that as well.

[@jaquangaines6955]

How many days a week

[@righthandman7330]

I just started track and field and I want to do either sprinting or long jumps, any tips?

[@justjumari]

Do both !

[@Menace2SocietyNDO]

Give us some gym exercises aswell bro

[@Tharini-vh5un]

for the single leg squat (not the barbell split squat) can i also use bands if i dont have enough weight in dumbell? and mix bands with dumbell?

[@justjumari]

yes! this is a great idea. do bands alone or dumbbell with bands!

[@Tharini-vh5un]

thanks so much@@justjumari

[@leroy5272]

qualities really good now

[@justjumari]

I appreciate you that means a lot

[@joshuaedano3455]

I usually do wall squat, split squat, pogo jump, tuck jumps , stairs sprint in the morning and play basketball in the afternoon, is that ok? Or is it too much? I do the plyometrics fast for fast twich muscle fibers and i want to dunk sir

[@justjumari]

It’s kinda just random exercises put together and alot of stuff . Check out my free workout in my description to learn how to put it together

[@zannon7]

If I only do 1 leg day per week with medium-high intensity volume,would that help increase me speed? Because through out the week I have 2 sprint sessions,2 plyometric sessions and I’m playing my sport(football ⚽️) 5 days a week.I usually do my leg day on Saturday and sunday is my rest day.

[@chrzmaxx9140]

seeems like to much volume personally i cant advise but i would do low level plyos daily like pogos rather than 2 full on sessions of ploys then footy 5 days. I learned you dont need that much volume to get optimal gains

[@zannon7]

@@chrzmaxx9140 those 2 sessions of plyos aren’t really that intense tho, I have 3-4 plyos only with 3 sets and 5 reps

[@Messup7654]

@@zannon7that’s good enough if it’s not enough than do harder exercises or do 3 a weeks instead of 2

[@flightreacts4603]

Hey Justin, i couldn't receive the improvement checklist

[@justjumari]

What do you mean

[@flightreacts4603]

@@justjumari i wrote my email and my email couldn't receive anything

[@naobrasileiro4998]

9:49 that monster guy who has no idea what he's doing in training just does it

[@justjumari]

one of the most athletic people, my best friend is just like this. His brain is completely empty and doesn't care about science of shit lol but he is ridiculous

[@Santa-ny1yp]

Nobody said there'd be math!

[@crazylongjumper95]

Main RFD exs in your opinion?

[@justjumari]

RFD is mainly gonna come from intent and velocity . So anything high velocity with max intent it can be a speed squat, a medball throw, a sprint, resisted sprints have higher RFD over longer periods of time because of the resistance profile, but doesn’t mean that’s the only way you feel me

[@crazylongjumper95]

@@justjumari Strongly agree. Thanks boss🇮🇹

[@elyesacetin7770]

Can you do a video about strengh training in the gym just for start and acceleration

[@naobrasileiro4998]

Dam, that's a big mistake, he say this

[@justjumari]

I have a video on that but Ill make another one for it!

[@justjumari]

lmao its all good@@naobrasileiro4998

[@Uchitagi]

@@justjumarilink it

[@dea393]

@@justjumari yeaaaaahhhh pls

[@magnum_fitness169]

Is 12 min rest for 40m to much

[@justjumari]

I’d do 4-8 mins

[@magnum_fitness169]

Are there any bad things about 12 min rest, Cuz I feel they work grate for me, allows me to recruit the most fast twicht

[@bruhbrogaming3380]

dub

[@justjumari]

Goat

[@7upox592]

1st

[@justjumari]

Your a real one

[@ashishnagar1376]

Make a video on steroids for athletesim

[@justjumari]

Not any big reason too tbh I don’t suggest them and I don’t see the point in possibly making someone interested in them so maybe one day but idk

[@ernstjaidenrothlisberger3461]

Y only 40 yards, y not 100m, rest 4 min

[@justjumari]

We want to keep sprints under 6 seconds. Anything after 6 seconds isn’t anaerobic so is becomes aerobic and won’t train raw speed or fast twitch fibers

[@ernstjaidenrothlisberger3461]

@@justjumari thx

[@MikeMike-ms1ns]

​@@justjumaribut my 40y is slightly over 6 seconds too 😅

[@gauravdesale47]

Mogs my hindu

[@justjumari]

?

[@royceroof]

blah blah blah and more blah

[@meaningofreason]

?

[@apolyedapolyed7524]

I don't care exercise or not.