4.3K
AUThe number 1 key to jumping higher even if you have bad genetics or dealing with injuries
@austenyoung1
#Pair Programming Means
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1.1K
ELSuper simple template to plug and play exercises into. If you’re an athlete, try to build on said exercises for a month or so. Give yourself a chance to adapt to them. Then change the stimulus, keeping the same core principles in place (something fast, something heavy, armor work). Run it for a month. Then do it again, for years.
During certain months, maybe you choose to bias certain qualities a bit more. Maybe you’re a little beat up coming off the season? That could mean we go more strength and armor focus, while still dosing the fast stuff. Never abandoning a quality entirely, just biasing certain ones at certain times, is the foundation of effective programming. For both hoops and performance actually.
Commit to this for the long haul and watch what happens
@eliteathleteconstruction
3.7K
IMProgressive overload is more than just doing more weight each week. You can progress by manipulating speed (intent, bar velocity), volume (sets, reps, frequency), and variation (exercise selection).
As long as you continue to change those variables up, you'll continue to adapt
If you wanna get coached by me personally to jump higher, comment GETUP!
@im.riqb
3.6K
IMNon functional overreaching is when performance has been suffering for multiple weeks or months due to excessive intensity and volume with minimal recovery. Basically chronic fatigue. Try to avoid this at all costs.
Comment "recover" and I'll tell you everything you need to do
@im.riqb
2.2K
PJYou’re vertical isn’t increasing because you’re probably not doing these 3 things:
1️⃣ Prioritizing protein.
It’s hard to overeat when you’re actually hitting your protein target because protein is so satiating, which keeps you lean without obsessing over calories. (Aim for roughly 1 gram of protein per pound of your goal bodyweight. Ex/ I’m 200lbs and aim for 200 grams/day)
Lean body = better power-to-weight ratio 🚀
2️⃣ Sprinkling in submaximal plyometrics.
Low-level hops, pogos, skips, and rhythm jumps done consistently build tendon stiffness and connective tissue resilience.
This is what keeps you elastic and springy.
Think “practice your bounce,” not “destroy your joints.”
3️⃣ Touching high output.
You don’t stay explosive by moving slow all the time.
Strategically layer in maximal effort jumps, bounds, and plyos to train your nervous system to produce force fast. Intent matters.
If you’re over 30 years old and wanting to jump higher, and improve your overall athleticism and health, make sure to follow @pj_performance_training
With the right systems and support, your potential is limitless 🙌🏼
@pj_performance_training
6.1K
IMThe goal of a short amortization (the phase in between the eccentric and the concentric) use all the elastic energy you stored.
When you descend into a jump, your muscles and tendons are being stretched under load. That stretch stores elastic energy in the musculotendinous unit. If you redirect yourself quickly (short amortization), you're able to use that elastic energy that you stored into a more explosive concentric muscle action.
The longer it takes for you to amortize, the more elastic energy will leak out resulting in less energy return during a jump or a cut meaning a lower jump or slower cut.
If you wanna get coached by me personally to jump higher, comment GETUP!
@im.riqb
107.5K
CODon’t do squats and deadlifts first in your workouts.
Leave those till the end.
Instead, do these exercises first in your lower body lifts👇🏼
🔹 Static Lunge
▪️ Deceleration Side Lunge
🔹 Single Leg RDL
▪️ Step Up
🔹 Tempo 45 Lunge
And they will eventually progress to these movements in the game ⤵️
▫️ Single Leg Dunks
🔹 First Step Speed
▫️ Lateral Quickness
Start working on this NOW because even though we’re just halfway through the season now, spring is closing in
And that’s when everyone else starts to work.
So if you want to ever get ahead of the competition
Then you need to start now 💪🏼
If you don’t know how, comment WORK and I’ll help you get faster, be quicker, and add 6” to your vertical ✅
@connor_barber_
16.9K
JPHere are 3 of the most common issues that I see with athletes who are training to jump higher…
1. You do too many exercises, all the time. Stop choosing 20 different exercises to do within your workouts. Doing this will slow down your body’s ability to truly adapt to any one stimulus. Choose a squat pattern or two, a hip extension movement, a hip hinge pattern, get on a leg extension machine and a hamstring curl machine, and find a way to load ankle plantar-flexion (calf raises). Pair that with jumping and sprinting. At times you can add in more specific exercises but the bulk of your training year round should generally revolve around the same movements.
2. You think you’re trying hard, but you’re not…Intent is the KEY in training and without it, you’re not going to reach an elite level. I want you to take a good look in the mirror and ask yourself…Are you actually giving 100% effort on your sprints, jumps, and lifts? If you’re honest with yourself, the answer is probably no…I have to call out my athletes from time to time and remind them that they’re not there to check the box, saying that they trained. They’re there to actually improve. The more elite you become, the harder it is to improve and intent ends up mattering that much more.
3. Thinking more is better…more training is not always better. I have had so many clients who feel that they’re not working hard enough, and I totally understand the feeling but good training allows for downtime, and recovery. You shouldn’t be pushing yourself 5 or 6 days a week. It’s unsustainable and will absolutely get you hurt. I wouldn’t recommend more than 3 hard training sessions per week, but as the point above mentions…give it your all for those hard sessions.
Interested in following a great training plan to help you reach your athletic goals? Check out the links in my bio for online jump training programs and 1 on 1 coaching!
#jumptraining #workout #basketball #dunk #hooper
@jp.dunks
4.2K
A5I wasted my PRIME years… or did I?
I did the whole weightlifting thing. Chased big numbers, and actually got pretty strong for a tall skinny dude (IYKYK).
But I had to ditch the ego for efficiency, my wheels were about to fall off. Through fewer exercise and more awareness, I’m jumping higher as I get older, sheesh 😏
And if you’re an athlete ready to ditch the weights and ego with 1-on-1 coaching, DM me ‘MOVE’
#movementrecode
@a5blake
3.3K
AU99% of cases it’s one of these 3 issues I see keeping athletes stuck jumping the same height.
Need help fixing one of these? Dm me.
@austenyoung1
4.2K
AUMost jump training on here is made for views not results.
This is real jump training from 8+ years coaching, 500+ athletes, and a 15-20 inch gain myself.
Dm me if you need further help
@austenyoung1
74.9K
ISTraining always does two things at once:
1. Increases fitness (strength, power, elasticity, coordination)
2. Increases fatigue
Fatigue masks fitness.
You can be the strongest you’ve ever been and still jump low if you’re buried in fatigue.
On top of that, every quality has its own timeline:
-Max strength is robust and hard to fatigue
-Elasticity is fragile and easy to fatigue
-Power sits in the middle
If you spam high intensity and high volume all the time the risk of injury goes up.
The fix is proper program design.
Here’s how to set up your training:
1. Pick one main focus for the month
Hypertrophy → Max strength → Power → Elasticity → Approach jumps
2. Build each training session around that ONE clear goal, and then set it up like this:
-Full warm‑up
-Elastic exercise
-Power exercise
-Squat or lunge pattern
-Accessories for lower leg, hamstrings, core
3. Every few weeks, let training get a bit easier
-Drop volume, keep quality high
-Let fatigue fall so your fitness can finally show up as PR jumps
That’s periodization: stacking adaptations so you jump highest when it actually matters.
Comment PROGRAM if you want a free guide on this subject.
@isaiahrivera1
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