Channel: Twice The Speed TV

Category: Sports

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Description: Jump Higher: twicethespeed.com If you are wanting to increase your vertical jump by 4-6 inches, you should be doing this workout every other day for the next 3-4 weeks! Here are some notes of the speed training exercises: - The rest time between exercises is 30-90 seconds! - Make sure to perform each rep at 100%! When you are in games, you don’t play at 80% so why train that way! - You should do this workout every other day! - This Vertical Jump Workout is for all ages! - If you have any questions, DM us @twicethespeed on IG. Full Workout Breakdown: Broad Jumps - 10 Total Jumps You will stand on both legs at the beginning of a measuring tape. Then start to swing your arms and jump as far as you can in front of you and stick the landing with both feet and mark how far you got. Take 30-60 seconds to recoup your stamina and repeat it. Single Leg Broad Jumps - 10 Total Jumps You will stand on one leg at the beginning of a measuring tape. Then start to swing your arms and jump as far as you can in front of you and make sure to land on one leg. Stick your landing and mark how far you got. Take 30-60 seconds to recoup your stamina and repeat it. Single Leg Lateral Hops - 2 Sets | 8 Reps Start standing on one leg. From here you are going to explode laterally off the one leg and you will land on your opposite leg. From here do the exact same thing going back the other way. Single Leg Same Leg Hops - 2 Sets | 8 Reps Start standing on one leg. From here you are going to explode laterally off the one leg and you will land on your SAME leg that you jumped off of. From here do the exact same thing going back the other way. Single Leg Butt Kicks - 2 Sets | 8 Reps Stand on one leg and begin jumping. Each jump you will be landing on that same leg while trying to kick your butt mid-air. It helps if you use your arms in the motion as if you were running. Rapid Rocket Jumps - 2 Sets | 8 Reps Jump as high as you can with your hands pointed towards the sky. On your way down make sure you are going to a catchers stance and exploding up. You should be reaching as if you were trying to touch the ceiling or a basketball rim. Rapid Tuck Jumps - 2 Sets | 8 Reps Start in a half squat and jump as high as you can and bring your knees to your chest. Remember to land softly and repeat the jump rapidly. Pogos - 2 Sets | 8 Reps Start hopping using a slight knee bend and using your ankles. From here start progressively bringing your legs out in front of you while you are in the air. Keep doing bringing them as far as you can each jump. These should be rapid jumps, touch, and go. Cheerleaders - 2 Sets | 8 Reps Start hopping using a slight knee bend and using your ankles. From here start progressively bringing your legs out horizontally as if you were doing the splits in the air. Keep doing bringing them as far as you can each jump. These should be rapid jumps, touch, and go. Single Leg Square Hops - 2 Sets | 8 Reps You will start on one leg and laterally hop to your side landing on your other leg. Keep standing on that leg and hop forward landing on the same leg you hopped off of. Next, you will hop laterally back to the side you started at switching and landing on the opposite leg. Once you stick the landing hold for a second then restart to the beginning. Lunge To Lateral - 2 Sets | 8 Reps You will want to start in a lunge. Then hop landing on your back leg only with your knee up. Once you plant the landing on the one leg you will hop laterally landing on your opposite leg. Remember to land softly and controlled. After you land you will get into the opposite lunge as before and do the lateral hop back to where you started. Eccentric Squat Jumps - 2 Sets | 8 Reps In this phase of the workout do this exercise with your body weight! You will perform a normal squat except on the way down you will go slow (4-6 seconds). Once you hit parallel, explode up as fast and jump up in the air and bring your knees to your chest. Remember to land softly. Max Effort Jumps - 2 Sets | 8 Reps This is the finisher for the warmup. You will walk around where you are at and then when you are ready to do a one-step into a max effort jump. Start Your Athletic Journey: twicethespeed.com Subscribe to this channel here: twicethespeed.com/SubToday