10 MIN VERTICAL JUMP WORKOUT (NO EQUIPMENT EXERCISES TO JUMP HIGHER!)
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- Опубликовано: 6 фев 2025
- Get ready for one of the best vertical jump focused leg Workouts of your LIFE! Let's do this! This is a full body workout that will focus on improving your legs and vertical jump, and you can do whenever and wherever you like... You won't need any equipment or weight.
This video is full length which means you can just follow along with whatever I'm doing. If you need extra rest, just pause the video. If you don't need a rest - watch it the whole way through.
You can hit this home workout 2-3 x per week - and if you wanted to keep active on your other days - be sure to check out my other workouts!
How high you can jump is super important for a whole ton of sports. Jumping high requires so much technique and explosiveness that it will translate into a better overall performance within the gym. If you can jump higher, you will more than likely be able to lift heavier and move faster. So, for those of you looking to improve your vertical jump to either impress your friends or become an absolute weapon in your sport of choice, this is what I’d recommend for you!
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I did these 4 times a week. And i promise you will see progress. Trust me. It is very effective. Im 6,1 171 pounds. And honestly have regular genes. So its all hard work yesterday i got my head to mid net and i windmilled for the first time.
Did you have any rest days or no?
@@naa-olbeleku4942 he did it 4 times a week so yeah he did
How is it going now?
@@kulhrada6900 hes probably Busy dunking
just wondering did u do any warmup before this or like did it 3 sets(anything extra)?
I’m just a Mexican training to jump higher so I can jump the border
same amigo
You also need to build upperbody to avoid ricochet lol
Underrated
hola amigo
Yo tambien
I’ve done this a few times within the last few weeks and I already notice a bigger difference in my vertical. Everyone should try this, it’s a shorty workout and does the trick.
Vegas Cruz awesome I’ll give it a try! I’m 5”11 and can touch rim and sometimes grab so I’m closer than some
Jimmy - TLOPO what is your results
did you do this everyday?
@@user57614 bro im literally the exact same as you. 5' 11" and can sometimes grab rim. Has the exercise worked for you? (I've noticed its been a year since you've commented)
@@gildedbat4751 Bruh I'm 5ft 10 and can barely touch the top of the net maybe cause my armspan is 5ft 8.5 but I'll try dunk eventually
I'm 14 and 6'2" and I still can't dunk but I can hang on the rim. One tip for people wanting to increase their vertical is the stretch your glutes and hip flexors first, that'll give you and extra inch just doing that
😪 I’m 13 and only 5’10
i’m 7 years old and 7’3 and i can barely slap backboard
@@livitycore4236 only
I'm 14 5'9 and can dunk
Basketball highlights my parents are 5’8 and 5’11 tho
I have been doing your abs and jump exercises since November 2021 and I have improved a lot on my volleyball spiking. Thank you
I am also a volleyball player. I suffer a lot. I have no jumping. Will these exercises help me increase my jumping?
Do you do this exercise everyday?
I dont know If you will ever see this comment but this workout worked tremendosley I am 15 5'11 and couldnt touch the rim but I used this workout video along with a 4km run and 2 tbsp of apple cider vinegar every day for 2-3 weeks and I can now dunk with ease. I started to see more defined and toned quads within a couple of days. Thank you very much
Why the apple cider vinegar tho?
this works big time. i’ve been doing it *along with lifting* for about 1 month now and i’m touching the rim consistently and even dunking on good days, couldn’t even touch rim before i started. good stuff man 🙏🏼
how tall are you and how old are you ?
Angel Medina around 5’11; and i’m 16
@@jeremiahlight1655 2 years have passed ,can you dunk very easily now?
@@jeremiahlight1655 nah bruh thats what every 5’9 guy says
Am I the only one who is doing this workout to increase the jump height for volleyball? :D
me2:3
i am :)
mee
Me😊
I’m doing it for every sport I play
If your checking the comments to see if this actually works, oh boy does it ever. I’ve been doing it 5 times a week, for 2 weeks, and I’ve gained 7 inches on my vertical! I’m only 12 and I can touch the rim on an 8 foot net, and dunk on a seven foot net. Thank you Fraser for this awesome workout ❤
nice but can I ask how many times do u do this workout per session?
How tall are you??
@@GDMacHInE haha at this time I was like 4’10
I’m now 14 and can dunk on 9 ft
@@z4cd45 nice!
been doing it for 4 days now, I didn't expect it to be magic, I have already touched the backboard with a finger only but now I can slam it, I think this workout taught me the correct form to jump, that's why my vert increased
Great job ! Make sure to take rest days in between though, to ensure proper recovery for your next session. have a good one :)
Are you still making progress?
Trying to improve my spikes for volleyball Hope's this helps
giovanny tervers me too
giovanny tervers same bro goodluck
What country do u live. Ik it sounds weird but I rlly wanna play volleyball nd I'm in England nd Idk how to start
nuke 12 I know this question isn’t probably for me but do some research and look for volleyball clubs near you or even try to get a school team to play
samee bruhh
This is such a good work out and I recommend it to everyone who want to increase your vertical. Already after about 3 weeks I've seen improvement in my vertical.
Hey Fraser, thanks for being who you are as myself I’ve already begun my body transformation 2 years ago and now I’m just refining and building more muscle. But your channel helps a lot. But, the more important part: your videos let me introduce my younger brother to more core exercises and he is beginning his body transformation as of now and I see progress. Thanks for being the motivation fitness trainer you are. 🤘🏼❤️
Lmao the grammar makes no sense
Thanks for your message brother!
So glad to hear you and your brother are both benefiting and making improvements to your fitness
💪
Hi, im 37 years old. I start the workout today !
25/12/24 Day 1 : done
27/12/24 Day 2 : done
Trying very hard to become a 5'6 dunker.. but I've been seeing major progress with this workout! Almost dunking on 9.5 feet!
Good luck broski
How’s the progress ?
You dunking yet bro bro?
Results brother
how's the progress?
This is really helping me since I’m losing weight while also strengthening my legs. I was already able to dunk but not consistently. Thank you 🙏
I like chicken
we're all here to exercise during quarantine
I came here cuz haikyu
@@DioBrando-tg4ij tryna be the next tiny giant 😤✊
Haha kinda true but I wanna dunk😁. Still I think I’m pretty short so this is gonna take a longggggg time 🙃
@@uhhh6878 how tall are you?
Yessir
Someone had been skipping math classes 7:14
Isn’t that 180° or am I slow too 😭
Luh Kay tha shit a 180😭
@@LucidKay9114 yea it's 180°.... If you want dunk 180° den do 180°
180 hahaha
@@0bada905 lol, I was about to say something
If you really want to increase ur vertical do these exercises and also run up and down a hill..
Thank me later
Yea that works aswell
Christopher Ezike how elevated should the ground be, cuz there ain’t no hills in my country.
Basically, explosive movements
Or stairs
A hill you say i shall use this info
I’ve been doing this 3 days a week for 2 weeks now and I have easily added 2-3 inches to my vertical
How old are you?
Guys,We Really Need Video Like This Cause We Didn't Know What Will Happen In The Future.Maybe Getting Bullied Or People Joking Us And Keep It Up.I Hope You Will Always Make Useful Videos😏😏😏💪💪💪
Thanks Fraser👍👍👍
The part when he jumps on his phone 🤣. Also nice video!
Alright, Fraser, this and the other video for vertical jump are AMAZING. I used to be with a very bad vertical jump, but after a couple months, I actually improved a lot in jumping all thanks to you. I’m hoping I could dunk soon so I will update by the time I do so! Thanks Fraser! Btw I’m 13 years old, 176cm in height and 120 pounds.
I am also a volleyball player. I suffer a lot. I have no jumping. Will these exercises help me increase my jumping?😢😢
Trust me when I say, this stuff works, pair it with a good stretching routine and you’ll be flying. I’m 5’11, white, and in the 9th grade and I can hang off the rim, dunk of alleys and I also got my first backboard blocks because of this video
Thanks for the advice , I'll work on it
What does you being white have to do with it 💀
Genetics @@YnAK700
gonna be trying this for 5 days a week here are the updates
Day 1 - I feel so bad and tired but obviously i don’t see any improvement yet. I will keep following this throughout the week and who knows how long i’ll go.
Day 2 - it’s somewhat easier to do, i don’t know how but i somehow already see improvement in my vertical
DAy 3 - I already see good improvement, my vertical increased like 2-4 inches more. The routine is also getting somewhat easier to do
These 2 guys are in perfect sync always
ikr
They may be twins
FRR
😂
Ofc, they're neighbour
"90 degrees jump" those are actually 180 but its all good...
lmao i want to say also
It is 90 only
@@shaliniudayashankar9456 it 180 bro
@@moved2938 it’s 90 lol
@@connor9626 it’s 180, 90 is from front to side to side to back to back to side and to side to front, he’s just going from back to front and front to back
This actually work! I did this one time a week for about a month and I got about 3+ inches
How long did you do this for?
@@bruh-dc7pv I did all this exercises one time a week until this day.
Did it build a lot of muscle on your legs or just increase your jump? Just wondering, tysm if you reply🥰
@@mb-xf9cy thanks for the feedback😊
@@waagton It does build a bit of muscle but you get inside strength that make you jump higher ⬆️⬆️
After doing this ...now i feel how bad my legs are ... I did 2 sets of these and now my legs are not even moving ... I train my upper body but not the lower thankyou for hooking me up with this workout
I’m a short person but I’ve always wanted to be able to make an amazing volleyball spike so that’s why I’m here lol
To be honest, it's more about technique than workouts, not saying it doesn't help, but a good technique can get your vertical in 3,00m. Above 3,00m it's more about height or exercise
Same, but the jump is really all in the claves
Hinataaa
@@silenciogamesbr9621 yeah man when I was like 14 n 5 9 I could barely reach like 3 m...now I'm 17 n 6 3 now my spike is 3.37
Haikyuu go brr
I'm a simple man. I see Fraser Wilson, I like!
For everyone who needs this workout:
EXPLODE KNEE JUMPS
LUNGE KNEE UPS LEFT
LUNGE KNEE UPS RIGHT
TOE SWING UPS
PLANK KNEE INS LEFT
PLANK KNEE INS RIGHT
PIKE FROG HOPS
SQUAT STRETCH
SQUAT JUMPS
TOE HOPS
LUNGE STEP JUMP
SINGLE KNEE JUMP
EXTENDED PLANK UP
STRETCH ABS LATS OUT
ROTATIONAL JUMPS
PLANK SIDE KNEE IN (Rotate Hips)
SINGLE LEG HIP UP (Left)
SINGLE LEG HIP UP (Right)
STIFF LEG TOE TOUCH
2 STEP JUMPS (Focus on Technique)
Thanks
I've been waiting for this, thank you Fraser.
Day 1:
Felt free in the legs
Day 2:
Legs feeling even better, still sweating a lot after workout, but almost got my first dunk today
Day 3: had footy training so I skipped the workout cos my legs were already tired, stretches has helped me a lot too
Day 4: after a rest day, you could definitely see the improvement from day 1, my hips don’t make clicky sounds anymore, allowing me to jump higher.
Day 5: legs are very sore, the burn is real, but it’s feeling worth it, might extend to twice a day
Day four?
@@0lifetrue0 on it
@@0lifetrue0 I had a rest day
@@mannybowles7063 Oh, definitely. Just wanted to say something in case you forgot 🥂
@@0lifetrue0 aye man all good, I only took a rest day cos I had 2 footy trainings so I was really tired
new dunkers: a gift from the lord
I'm 5'4 and i'm 18. At first i was sad due to my height, but i am ripped and strong.
I'll practice this and jump as high as i can to show the seniors i can play volleyball too.
Good luck man!
I will be updating my journey
DAY 1 legs sore and calves hurt
DAY 2 legs still sore but not as sore as yesterday
DAY 3 definitely improved my vertical by 1 or almost an inch
DAY 4 got used to the workout and dont feel sore anymore
DAY 5 getting better thinking about doing the workout 2 times a day now
DAY 6 extra sweaty today legs aren't sore just can feel it , feeling extra bouncy while I was doing the 2 step approach was getting my head over the top of my door after being tired so I beleive its working
Nah for real
How's it going now
That Journey didnt last very long 😂
i guess his head is sticking in the ceiling since DAY 7.
Great workout at home bro, I can say thank you for showing us how to do that. In my channel I talk a lot about intermittent fasting which is a great way to lose belly fat and weight loss. But I like your videos a lot, great quality and great content.
been hearing rlly good reviwes on this ill come back at the end of the year and say how its going, im 5'4 and my vert is 14 so we will see
I appreciate all your help bro, your vids have not only improved my body but now your helping me with my game💯One of the real one☝️ preciate you
I think these exercise for 10 min really approved my jump. Thank you so much bro❤❤love from india❤
how much improve
I’m 5,8 1/2 and I can clearly touch back board so I’ll add this to my workouts and I’ll update as I go
Day 1: Nothing too crazy, can feel the lower muscles activate and feeling good
Day 2: sore, kind of stiff down where the muscles are but can feel it working
Day 3: feel explosive a little more but will have to keep doing consistently. Soreness is gone as well.
Day 4: I feel I can jump higher and it’s getting easier
Day 5: nothing much at all decided to rest off everything
Please do updates
Im abt the same as you
@@andisharku first day doing this i increased my vert by 4 inches
NippleMan69 69 wait fr?
@@Humungulus. it didn’t increase my vertical today but I did it at 5pm, Its 9pm for me right now and I am about to go to bed so I can get a good sleep, When I wake up I will do my usual stuff and try and touch the top of the hallway frame, I am 1.5-2 inches away from touching it, My legs always hurt but when I do light exercise the leg pains go away and I can jump my highest!
@@123Hoops i could now do a windmill and east bay after doing this daily for the past 2 years, my vert is resting at a clean 38
Who here in quarantine tryna come out looking like Micheal Jordan? 😂(S/O to "The Last Dance" release)
🤣🤣🤣
I did this for two weeks and I went from almost touching the rim to finally touching the rim, thank you 😁
How many times a week did you train?
This is a real video no extra talking
I'm 14 and 5'5, imma update every month. As of the 5th of December 2020
Now: 20inch.
Month 1:
Month 2:
Month 3:
Let's go!
Good luck
Good luck g
Good luck
Lets go
Oh man… I just lift and I was looking for something to diversify my training and get some dynamic movement into my session.
This looked so easy and the guy in this doesn’t falter, I was a mess and it killed me.
I’ll be building this into my workouts!
Thank you my man
Hey man how has it been going so far?
@@imbetterthanyoutfohandimgo28 I got covid, so I’ve only just returned to the gym in the last couple of days
very very inspiring. i'm an obese beginner, but this seems as a very good, no nonsense approach to fitness. you have the physique of a demi-god, congrats
Love your workouts have done so many I love your videos and how short they are but I'm sweating by the end. The only two things I wish you would do is add like an extra window saying what's coming up next and you doing an example of it because when doing your new workouts I don't know what it is and then I have to wait for you to preform it and rewind the video to do it. The other thing I wish you would give us 2 to 3 seconds between workouts to set up for the new workout because by the time I get set up the timer is already going and I don't do the full time of that exercise. Thank you so much man for this workouts!!!
i’m a 5’7 kid...i can barely touch rim so appreciate you making content to jump high.
Great workout, can't wait to try it out!
Let me know how you go!
@@FraserWilsonFitdo u perform this everyday or are there resting days?
Finally, i found the way to play volleyball. Thank you very much 😘
Don't forget to watch haikyuu!!
this was one of the best workouts ive ever done !
been doing this whenever i remember for i think 2 months now? and now i can get my entire forearm over a 14s volleyball net with my swing and approach and my whole hand over with a regular hop
I'm learning this for my upcoming Army obstacle test. Love from Pakistan 🇵🇰
Man you’ve changed my figure
I am doing this exercise from last 3 months and now I can jump higher ...I start this exercise for my height but after I addicted to this then I realise this is for high jump
Bro huh??????????
Me: ok let's do it !
Also me: *see the first exercise* NOP..
Esse cara é uma lenda
Thats crazy most insanely tortorous ive ever tried ty
07/23: I’m 18, 6’1, and 170 pounds. I can already kinda dunk the ball but I want more bounce so it can be a lot easier and so I can do more versatile dunks. I did my first workout of this and it’s way harder than I thought it’d be. It looks easy at first glance but actually doing it will kill you lmaoo. I’m gonna try to do this 3-4 times a week and update on my progress. I’ll see you guys in two weeks!
I've been doing this for 2 weeks now and went from almost touching the rim to touching it which is already progress. I'll keep on this journey with you!! 26/07
@@2pamela126 Have you been doing other workouts on top of that or just this exercise?
@@bl0q241 Right after I finish the routine I added some jump rope consisting of 10 sec. both legs, 10 sec. one leg and a 10 sec. break. You do that 8 times and then 1 minute of freestyle (jump rope is more for the cardio, though it also helps with your legs)
@@2pamela126 Oh nice. I was just wondering because I’m already exercising on top of this but I’m really putting an emphasis on all the workouts that give you that extra bounce like split squats, calf raises, etc, lmaoo. But I’ll let you know where I’m at once it hits the two week mark.
I don’t actually know if both of you will see this message or just one of you but how has it been going?
I just jumped with my head straight into the ceiling😂🤦♂️guess the workout does his job💯
How many inches is your vert?
are youokay-
@@kainoarl2572 69
Marking this. As of today I’m gonna wake up and do these exercises daily. 🙏🏾
How’s it going
@@logankrambeck3114 Oh man I can touch the rim comfortably now. I’m working on the actually fundamentals to dunk appropriately but definitely worth it bro.
@@yamoisredeemed ye ive done this and it acc helps
@@yamoisredeemed so in total how much do u think your vertical increased so far
@@logankrambeck3114 well I’ve done more plyos and more than just this. But with only this exercise I can say that solid 4 inches have been just with this adding it on my daily routine
Yoo Ive been dong this for two weeks, three times a week and ive already gained 3 inches. Thanks man, I’ll keep doing this.
Fr?
@@Xxwaynexx121 yup im 5'7 and i can now touch the backboard with my fingers and half palm . Before i did did i couldnt even touch it
How often did you do it per week
Nvm
How about now ?
This is no joke, I play two sports that has jump as a fundamental, i insantly got + 3 inches onto my vertical jump in a matter for 5 weeks.
I pulled something in my toe doing the first workout but I still got through it!! I will be doing this everyday!!
@@bozidarpuric531 It didnt last a week :)
not everyday, rest is as important
Im 14 at 5'2 and due to me being small, I have been thinking that having a high vertical would be a good way to compensate for my height, so thank you!
Same here I’m 14 but about 5’4..how tall can you reach? As in like in feet
@@Nicholas.whelan We have a basketball ring in our neighborhood and its over 7 feet and the last time I've checked how high I can reach on it was 2 weeks ago and I was able to touch the middle part of the net but I do not have a complete idea of how high is my vertical or how high I can reach but what im certain is that I have a higher reach than my friend group that is as tall as me too
I'm 12 and I'm 4'8 : 😔
But when it was my 12th bday I was like 4'6 so maybe there will be more soon.
My bday is July 2nd
@@dripalien4529 bro ur 12 don’t worry about it ur gonna grow, just keep working on jumping and you’ll be dunking by highschool
@@dripalien4529 bro youre 12 dont worry
I'm 13 6'0" with a 29 inch vert I'll give everyone a one week update after doing this 5 times a week
Week one: 29 inches feeling a little sore will probaly will improve next week
Mcflurry Bros please do bro I’m 6”1” with same very and need to know if this is legit
Same vert*
i'ma comment on here so i know to come back to check on you
One more day for update
so whats the results
😮😮😮😮 i did it ....feels just wooow..😮😮
Knee jumps 30s.
Lunge knee ups 30s c/L
Toe swing ups 30s
Plank knee ins 30s c/L
Pike frog hops 30s
Squat stretch 30s
Squat jumps 30s
Toe hops 30s
Lunge step jump 30s
Single knee jump 30s
Extended plank up 30s
Stretch out lats/abs 30s
Rotational jumps 30s
Plank side knee in 30s
Single leg hip up 30s C/l
Stiff leg Toe touch 30s
2 steps jump 30s
Me after trying this:
I'll find u
And I'll teach u how to rest
I’ll do these once a day for the 3 weeks I have off for the outbreak. I’ll let you guys know results every couple of days
Day 1 before workout: standing- 26 inches. 2 step approach- 31 inches. 3 step approach- 36 inches
Nice, keep on updating us
Just commenting so I know which comment to come back to
simon larch keep us updated
Where's day 2?
Great workout man! I'm adding this to my routine 🔥
Me too🙂
So did it work ?
Always do this before a leg day in gym :D
I'm 5'10" and I'm 16 years old
Before doing this workout, I could only get about half of my hand over the rim. Within about three weeks of doing this workout, I was able to get my whole hand and wrist over the rim and I can comfortably grab the rim with two hands. This workout is very effective. I did this twice a week while also adding some Bulgarian split squats and walls sits to this workout. Overall, definetly worth doing. The results are fantastic.
this helps so much, i’m trying to add 3-6 inches to my vertical jump for goalie
ride on bro
I did it today, first thing I almost vomit, second my legs feel extremely tired, am I going to stop? No, I want to be able to spike and block in volleyball so yeah, I'll update in a couple of weeks
That was amazing I play basketball and this helps so much 🔥🔥
Did that vid help you dunk?
I’ve gotten chased down by the cops and feds 3 times- all 3 times i couldnt shake tem cuz I couldnt hop the fence. After doing this training every day in jail for the last 5 years my vertical has increased by 16 inches ima 100% confident I’ll shake em when i’m back on these streets cuz. Believe dat.
Started doing this daily to get my standing tuck will check back when I get it 😊
Has it worked after 1 month?
You can tell this dude fast 🤦🏾♂️🤦🏾♂️🤦🏾♂️
My dream is to dunk despite being 5'5, but im a natural jumper thats why i believe in myself that i can dunk someday. I will do this workout for months and will update you guys on the result. 🤞
What’s the results saying so far
What happened?
so far I can grab the rim now but i sprained my ankle just recently hahaha
@@kobemaikahlroa747 do you do this everyday or once a day? Whats your intervals in a week?
@@K4RLGaming 2x a week because you still need to work on your other muscles, I do PPL split
great workout i can already see my improvement
Finally workouts I haven't seen before and can actually use!!
Thanks to this i now have the jump to hit the topest of the board also my hieght is 5'7 in 13 years old also im filipino from the phillipines
after 2 weeks of training i can dunk now, thank you so muchhhhh ❤
is that true sir
Bro this is amazing this is what i wanted thx man
Happy to help man :)
Wow this is hard.
Took me 40 minutes to complete this 10 min workout… crazy heart rate… and i run regularly!
Gona keep doing this hope to see some improvement in completion time!
This workout works very well, I m in my 3rd weeks and I already have noticed i touch my ceiling bedroom with my head While in the begining i didn t able to do this.
Bro your training is so much UNDERRATED
Week 1 of training. Sorry for my English I’m still learning and I’ll tell update (edit) every week and tell you if it helped me dunk I’m 5’5. And again sorry for my English
I’m just trying to get a higher vertical so I can meet my goals
RIP phone 😂 nice lower body workout! 🔥🔥
About to do this tomorrow. Let’s see how it goes
I’m a high jumper jumping about 4’4. Hoping this does something for me, these comments are giving me hope🤞🏻
make sure you work on your jump form aswell, helps a lot
This exercise can make me jump higher
Currently I'm newly 14 6'1 and cant even touch rim, im planning to start this tomorrow and do this 6 times a week i'll update you on my progress.
Day One: I'm tired and sore but feel good. no change so far, i'll keep updating.
Yeah keep going and use this exercise consistently to improve vertical jump top G
I’m 6’3 and I can grab the rim but I can’t get over the rim to dunk. Dudes be clowning me at the gym because shorter ppl that’s me dunking and I can’t yet.
Also, ur 14 and 6’1. U probably gon be at least 6’5 by 18
alright im going to do this 3 times a week for a month ( rn im 16 and between 5'11 - 6'0 and i can touch and hang on a 9ft rim ) i hope i can dunk on it by the end of this ( i'll update every 2 weeks or ask for an update if i forget )
I'll wait for your updates ;) good luck
Let me know how much this truly helps with increasing the jump
Update
update
@@mogumoguokayu1418 i was on holidays for the past 2 weeks school starts again in 2 days and i didnt hoop that much but i kept training ! so i'll give a full update of this month of training monday.
just finished , I'm gonna stick with it for a while and see of there's any improvement 🙏🐰
Bruh. I did this shit a while back and I did good. This shit was a intense workout for me this time. Got to get back to the grind, this video helps a lot, thank you!