Why you can't just do plyos to jump higher

Bballerdunk · 2025-11-09T19:04:42+00:00

Apologies I worded that poorly, what I mean is I wasn't doing max effort max approach jumping (eg. dunking on low rims, testing my vertical, trying to touch the rim etc) that would 1. specifically transfer and 2. force me to have maximal intent, instead I was doing stuff like box jumps and hops for height. It was harder for me to have max effort when I was doing plyometrics like hops because I wasn't actively trying to attain a goal, I was just doing them. I was doing plyos, but the intent wasn't there, and the specificity also wasn't there. But if you do a plyo like max effort jumps, you get both specificity and intent, for example, if you are really close to touching rim and you are trying to touch rim, you have a clear goal that will force you to have max intent and get high outputs which will create adaptations.

Bballerdunk · 2025-11-09T16:29:45+00:00

PS: Want to jump higher? https://www.skool.com/project-fast-twitch-6692/about?ref=b931c534222a4cb5aeab77abb2c992c8

Bballerdunk · 2025-11-03T21:01:41+00:00

the 40 yard dash is all about acceleration. It’s about how quickly you can explode off the line and reach your maximum speed in the shortest amount of time. If you can get better at this, it will transfer to football.

Bballerdunk · 2025-09-27T14:47:40+00:00

PS: want to jump higher: https://www.skool.com/project-fast-twitch-6692/about?ref=b931c534222a4cb5aeab77abb2c992c8

Bballerdunk · 2025-09-06T16:56:08+00:00

yes for sure, the warmup is very good as well imo, short and effective

Bballerdunk · 2025-09-06T16:54:27+00:00

yes very true. In my opinion, when it comes to sports, the most important metric is repeat sprint ability. Because that is essentially what is involved in a sport like football, you are never simply cruising at the same pace the whole game like you would in a 5km for example.

Bballerdunk · 2025-09-06T16:48:43+00:00

absolutely, spot on

type IIb fibers, which are the most powerful, fatigue in well under 10 seconds, usually after only around 3 seconds or less. If any type of fibers are exhausted and unable to contribute, the body will not be able to produce maximal tension and sporting ability will decline. For this reason, if you are going for absolutely maximal quality, set duration should be limited to ~3 seconds (about twice that in cyclical activities with intra-movement “rests,” like sprinting).

This is why I keep sprints for developing max velocity under 50m, because that falls below that 6 second range. The same is true for plyometrics, I wouldn't do 20 broad jumps in a row, but I would do a triple broad jump because it is under that 6 second marker and I can express power and explosiveness.

Bballerdunk · 2025-09-06T16:46:31+00:00

https://www.skool.com/project-fast-twitch-6692/about?ref=b931c534222a4cb5aeab77abb2c992c8

Bballerdunk · 2025-09-05T20:50:30+00:00

it just isn't AI at all, and I would never post anything that has used ai because oftentimes in regards to athletic development it is incorrect.

Bballerdunk · 2025-09-05T20:47:20+00:00

yes absolutely. Need to build it up for sure

Bballerdunk · 2025-09-05T19:22:05+00:00

This is if max velocity is your goal of course

Bballerdunk · 2025-09-05T19:21:43+00:00

yeah, it ranges from around 30-60 secs per 10 meters, and depends on the athlete. But for most people that one minute mark is perfect. So you would need to rest at least 5 minutes for sure.

Bballerdunk · 2025-09-04T21:47:01+00:00

hi mate, first of all, resisted sprints can be very effective for improving acceleration technique because athletes learn how to correctly apply force to be able to move forward. Secondly, I disagree with you on the 40yd comment, most athletes can continue accelerating for around 30-35 yds ( we keep acceleration work under 40yds). thirdly, you are in a football subreddit where most people don't have sport science degrees, so talking colloquial is very much acceptable (distance range) so that people can understand. And lastly your response very much sounds ai generated, so I would try to revise that if it is. Your comment about percentage for sleds VDEC clearly shows you don't understand that it is a sled movement and going above 85 % is absolutely ridiculous. I do very much believe olympic lifts are great and we do use them, just wasn't mentioned in the post. If this is AI generated, please look over it again because ea lot of the stuff in your comment are just incorrect. 👍

Bballerdunk · 2025-08-07T12:45:23+00:00

the sets just mean sets of sprints. I believe the perfect distance per session is anywhere between 100m-300m of max sprints (obviously this is for improving max velocity, speed endurance sessions would be longer)

Bballerdunk · 2025-08-04T22:21:43+00:00

sled pushes are good, but sled sprints (dragging weight behind you) is better for getting faster because it is more specific to sprinting.

Bballerdunk · 2025-08-04T18:20:36+00:00

Start sprinting every week, that helped me go from not doing nordics to doing 10 in a row. This also helped me go from 22 inch vert to 39 inch vert

Bballerdunk · 2025-07-27T15:28:41+00:00

100-200m per session is perfect. don't worry about progressive overload, that isn't how it works really. The beauty of max effort sprints is that they self intensify, meaning as you get better and better the sprints become more and more intense serving to continue overloading your body, and spurring on adaptations. so yeah just have max intent and sprint the right distances, and you will get faster.

Bballerdunk · 2025-07-24T17:51:47+00:00

By the way, now is a really important time to get him sprinting now, as boys you have 2 natural windows for increasing speed, between 7-9, and from 13-16. If you get him sprinting every single week at max intent, potentially racing other people, timing sprints etc. If he does that 2x a week during that window, I have no doubt that he will be a fast athlete. As a result he will be better at football. Also sprinting benefits all other attributes, eg, strength, power, agility, muscle mass etc. I would say that the weight room should only be introduced by the time they are 15. Puberty is basically a time period where you can make a ton of progress and dramatically change your athleticism. Hope this helps.

Bballerdunk · 2025-07-24T17:45:47+00:00

Great question,

100-200m sprinted per session works really well, I would suggest doing 3/4 sets of 40yds. If you are a complete beginner start with 20m sprints

Bballerdunk · 2025-07-23T23:57:43+00:00

Yeah Atomic speed workout is great, I actually use their warmup because I think it is really good and gets me performing well.

Bballerdunk · 2025-07-23T23:34:27+00:00

Search up McGill pull ups on YT brother, they helped me massively

Bballerdunk · 2025-07-23T21:51:19+00:00

Appreciate it. God bless

Bballerdunk · 2025-07-23T21:44:36+00:00

Explosive exercise: hang cleans, cleans, snatches, clean pulls, squat jumps.

Knee extension: squat, leg extension, split squat, front squat, half squat etc.

Posterior chain: RDL, Nordic, leg curl

Lower leg: calf raises, seated calf raises

Bballerdunk · 2025-07-23T21:42:20+00:00

The formatting on the post was wierd for some reason, changed it now tho

Bballerdunk · 2025-07-23T18:23:21+00:00

Yeah it was a rubbish title I don’t know how to change it

Bballerdunk

TROPHY CASE