10 min vertical jump workout (no equipment exercises to jump higher) - Fraser Wilson
video description
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.
Date: 2022-05-21
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Comments and reviews: 9
SensaiCinika
Explosive knee jumps 30 seconds
Lunge knee ups (lift knee up high) (both sides) 30 seconds
Toe swing ups (squeeze calf-s) 30 seconds
Plank knee ins (extend leg back) (both sides) 30 seconds
Pike frog hops (feet to hands) 30 seconds
Squat stretch (push knees out) 30seconds
Squat jumps 30 seconds
Toe hops (continuous) 30 seconds
Lunge step jumps (alternating sides) 30 seconds
Single knee jump (swing knee up) 30 seconds
Extended plank (push shoulders forward) 30 seconds
Stretch out lats/abs (helps with jump reach) 30 seconds
Rotational jumps (90 degree each jump) 30 seconds
Plank side knee in (rotating hips) 30 seconds
Single leg hip up (keep core engaged) 30 seconds (both sides)
Stiff leg toe touch (alternate sides) 30 seconds
Two-step jumps 30 seconds
To much work lol-
reply
Explosive knee jumps 30 seconds
Lunge knee ups (lift knee up high) (both sides) 30 seconds
Toe swing ups (squeeze calf-s) 30 seconds
Plank knee ins (extend leg back) (both sides) 30 seconds
Pike frog hops (feet to hands) 30 seconds
Squat stretch (push knees out) 30seconds
Squat jumps 30 seconds
Toe hops (continuous) 30 seconds
Lunge step jumps (alternating sides) 30 seconds
Single knee jump (swing knee up) 30 seconds
Extended plank (push shoulders forward) 30 seconds
Stretch out lats/abs (helps with jump reach) 30 seconds
Rotational jumps (90 degree each jump) 30 seconds
Plank side knee in (rotating hips) 30 seconds
Single leg hip up (keep core engaged) 30 seconds (both sides)
Stiff leg toe touch (alternate sides) 30 seconds
Two-step jumps 30 seconds
To much work lol-
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Angelouz
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!
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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!
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Manny
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
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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
reply
Maximo8
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
reply
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
reply
Pat
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.
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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.
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Cool
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 -
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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 -
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GlezIsOkKo
I'm 5'1, 15 years old and the last time I checked I jumped 70 cm, but a friend of mine is 6'2 ft and with a jump he can touch ceiling, so I kinda want to increase my jump, since I will never touch that height I want to at least have an higher elevation. Hope this helps.
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I'm 5'1, 15 years old and the last time I checked I jumped 70 cm, but a friend of mine is 6'2 ft and with a jump he can touch ceiling, so I kinda want to increase my jump, since I will never touch that height I want to at least have an higher elevation. Hope this helps.
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RAlpha
I'll be journaling my progress here, hopefully this isn't one of those vids that delete negative comments:
my max vert is about 22 inches give or take, standing vert 18-19 inches, give or take.
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I'll be journaling my progress here, hopefully this isn't one of those vids that delete negative comments:
my max vert is about 22 inches give or take, standing vert 18-19 inches, give or take.
reply
preston
I'm 15 and 5-11 and have don't this for about a week and can dunk on 9. 3, when I could barely dunk on 9 when I started. Do you think I could be able to dunk on 10 in 30 more days at this rate?
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I'm 15 and 5-11 and have don't this for about a week and can dunk on 9. 3, when I could barely dunk on 9 when I started. Do you think I could be able to dunk on 10 in 30 more days at this rate?
reply
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