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He's right. I did it while I played football in high school and this gave me a huge advantage. Now I train like a sprinter and this is still my favorite exercise and have seen a noticeable increase in speed and ease in box jumps
How often did u do it? And for how long?
+Lucas Hammerle it depends. If I do it as a primary lift with a dumbbell in each hand, I go for sets of 3-5 reps usually on each leg. If I do this exercise with my body weight as an auxiliary lift, I usually do sets of 10-20 reps on each leg.
For how long do you hold for? I tried this drill for the first time like Chris demonstrates with no weight and I could only hold it for 45 seconds. The burn was just incredible. Now 1 week later I can hold it for 1 min 10 sec. How many weeks would it likely take to build up to a 5 min hold?
+Totally Raw based on what you've said, I'd estimate it will be around 8 weeks if you continue to have 25 second progressions each week
Cameron, do u do reps in this position or you hold the position?
Video starts at 2:05
Bhaven Chotalia not all heroes wear capes
Bhaven Chotalia thanks
Bhaven Chotalia actually at 0:00
Bhaven Chotalia thx
THANKS!
This makes my legs feel so fresh and powerful and feel very fit.
quite painful though
SETH ROLLINS How many sets should i do
He said hold it but I'm not exactly sure. I'm assuming 2-3 each leg.
@@michaellosauro6881 soooo 2-3x5minutes each leg???
@@rtailgaming he says do once every day. Not sets. Bit I'd be doing sets every other day, maybe 2 days one one day rest.
This is harder than I thought😪it looked so easy😂😂
I think making a whole isometric workout list would be fun
do an isometric workout list aha would be dope
Your videos are by far the best I have found. Thanks for sharing your knowledge.
Thanks for this! Best athleticism channel on youtube
great video, thanks for going into depth and explaining the science behind it
Thanks, just what I needed for football season.
Same concept that oldschool martial artists used to apply. For example holding a wide horse stance, claw grip on jar or fingertip plank positions for time. Builds tendon strength when used long term as well. Good stuff
Make a video on how to incorporate olympic lifting with plyos and strength lifts during a certain microcycle.
Thankyou Mike Outstanding I will be putting that to work on the daily Thankyou
love this video, great information!
Ima do this nightly for a month and after every leg and sprint workout. I'll come back wit results. I set a notification on my phone so If I don't comeback I'm probably dead or some shit. 1 month I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.
ULTAquarius one more week
ULTAquarius how'd it go?
Elite.k™ he's dead
I did it at the end of every workout and got faster but I'm not sure if this excersice did it alone. It did help me with my balance though which I think made me a little quicker. I'd say not to rely on this excersice alone but to do this along with all the other things Chris says to do for speed because they work.
ULTAquarius alr cool, thanks man💯
Hey man thanks, last week I could barely touch rim. Now I can dunk, this definitely works and it works fast. I definitely recommend doing this every night.
Actually?
ya
Braedon Rebenstorf nice results.👍🏾
Did you really dunk after one week? With just doing this? Or you did other stuff to
Braedon Rebenstorf lol doubt it
Such good stuff u deserve waaaaayyy more subs
This is a really good exercise. Been doing it for awhile now
This is awesome. Just did after heavy squats and deadlifts. Really hits the spot. Harder than it looks
Glad I came across your channel. I will try this tonight. I appreciate your knowledge. thank you.
How did it go?
Omg this guy rly helped me im so thankfully i instasubsribed to his channel keep up the good work
Love this stuff👍
sounds good. could you teach us more about isometrics please? i feel like idk anything about them tbh thanks
Search "iso extreme"
+colemartonaf thanks
Great stuff, thanks.
Pretty cool effective techniques
Really a great tip, i used it amd it works. No magical results but slight improvement is clearly visible... great tip... respect
Bhai does this really work? And when do you start seeing results?
@@jazibsiddiqui9366 you litterally feel it after day 1, it just gets better and better (might just be me idk)
Would you recommend holding a weight whilst doing this? Also did you notice speed gains?
Defranco constantly preaches BSS. Such a great way to build strength and power. Love incorporating it. But still unsure how training the nervous system in the glycolitic system for such long periods of time will translate to speed?
Alexander Sandalis it may be due to the fact that sprinting in a neruologically powered and based activity. And the more muscle fibers you recruit the more force you can manage to apply to the ground as a result. Which will ultimately translate to speed over time.
i heard quads flexibility is linked with vertical jump, maybe this exercise stretches the leg on the bench ...
Chris amazing video. Please do a whole video on isometrics for speed and agility, I would be so grateful
Make a video showing us how to incorporate weight training, plyometrics & isometrics into a workout please!!!!
do you need to switch off and do this with different legs extending forward?
Do you do it on each leg, or just the one? if so, how many times per leg?
On that grind!!!Letss gooo
Ive done rehab and a seminar with Schroeder in AZ. Love your videos Chris. One thing to add for people interested, is that the focus should be pulling down into position the entire time with the hamstring and think of lengthening the muscle. Also weight should be on the front half of the lead foot(heel can be on ground)
If you're pulling down into position the entire time, you're not lengthening the hamstrings, you're lengthening the quads and shortening the hamstrings, or at least attempting to shorten the hams.
Yeah that's the point, and how they teach it. You're not supposed to hold yourself up with your quad. They are called iso-extremes and are not done like traditional isometrics
Oh ok. Chris did not mention this. I will try it your way next time.
Btw does Jay Schroeder still do seminars? I could learn a heck of a lot from that dude!
I'm not sure, the one I went to was in like 2009 and I think it was his first one.
Thanks for the exercise Ive tried it yesterday for about 4 mins and my legs are shaking ☺
I have been doing about aminute each day in the morning, how many times should I do this, should I increase the time, and how many sets?
Does it help to add weight like on your shoulders or and hanging dumbbells?
Can you do some videos on foot/toe strength
did u find a good foot/toe workout? how important is it? if u found one did it make a difference? I tried therabands on feet turning front of foot inwards and felt put too much strain through my knee to continue (no knee problems).
You remind me so much of Elliott Hulse so that Strength Camp t-shirt at the end really got my attention. Are you related to him at all? Thanks for the great advice.
Can you only do this for legs or do you need to use it with others
is there isometrics to make the arm more explosive for throws like shot put, javelin and discus?
Hi Dose it work for long distance
Hi there,I read in Military Boarding School.I have atheletics 1 month 20 days later.Will it help? If it is wish me good luck
Do you recommend stretching after or before?
So I don't really care about it too much but I need to bulk up and also get faster and jump higher for next season, so will this help muscle size
Thanks for the tip! A few questions: 1.) How many sets do you recommend, 3-4? 2.) If you are doing other legs exercises, should this be a compliment or replacement to those other exercises? 3.) How is this different, then say step back lunges with free weights?
I'm no expert, but here's my answer to #3: When you're doing the lunge, the number of muscle fibers recruited depends on the resistance. But during the isometric, as you keep holding it for longer periods of time, muscle fibers keep getting tired. So, more (and possibly, previously untrained) muscle fibers will have to kick in to hold the same position. So more muscle fibers are trained. The downside might be that as your muscles get more efficient, you might have to hold the same position longer to get the same muscle recruitment effect. This is just my understanding, though. If a professional trainer, physical therapist, or someone like that is reading this, please correct or confirm it.
1) sounds like 5 minutes each leg every night or other night depending on preference etc. however it will take time to work up to holding it that long 2) sounds like either - compliment if you have time 3) it recruits maximum muscle without any movement that can allow for injury
That shit harder than I thought
yeah! me too!
I swear
Lmao yeah
xxking moneyxx FACTS
how long before it takes effect
How long do you have to maintain that position in order to start seeing some results
muy buena la informacion pero los subtitulos no son muy legibles debido al fondo que tienen
so u just do it once for some minutes or you do multiple reps every day?
I’ve done this for one month straight at the start I could barely go 1 min 20 sec on each leg after about a month I’m up to 3 min on each leg this is 🔥🔥🔥🔥🔥
Did it help you run faster and/or jump higher?
Josh Hahhuvgg Yes this combined with doing some plyometric and top speed exercises definitely improved my speed significantly. I’m a baseball player so I don’t really measure my vertical jump but I can definitely say that it helped me become more explosive which will improve your vert for sure.
Joey Summa that’s awesome man how often did you do the exercise?
Josh Hahhuvgg When my season was shut down I did it everyday once it started up again, I did it every other day.
@@joeysumma9552 what else excercises did you do?
How many seconds do we do this and reps? I’m trying to run faster and I run a 4:86 40
I used to do invisible chair In martial arts training Same isometric but involved both legs at same time It was a competition last to fall 😏 I have a young sprinter 15... Can you bring something specific to a young athlete ??
How does this static exercise help with an explosive movement like jumping?
Anyone one watching this video this exercise and other isometric exercise like the isometric squat do work in increasing your strength in your legs and explosiveness.I’ve done it for a bout 2 weeks with other exercises it plays a big role. So don’t forget isometrics exercise as well as plyometric and strength training.
what to do when you have good workout you do weight training and plyo you get stronger but you stop seeing results in vertical jump?
Waw it’s actually tougher than it looks.. I’m ok at long distance, fastest 5k is 21:31 so thank you for this advice- really appreciate it 👍
Yeah it hurts😂😂
Is this working the hip flexors?
Do you alternate legs or do you use the same leg everyday?
I'm so much faster now this really helped I went from a 5.0 40 to a 4.6 40
Ck Gore now how much performance in 100m?
wimpy singh 11.3
previous time
wimpy singh 11.8
in how many months u did it?
you can do it for your chest as well. hold the bottom portion of a dip where you feel the stretch on you chest.
genius - doesn't work for a push up tho - its too easy!
wait so how many times do u do it a day? just hold that position for each leg for 5 minutes each day?
love your videos. Puting this to get a 4.3-4.4 40 time
Did it work?
@@dr.skycrafter9966 didn't get a 4.3 but did get faster
@@kendandav how much faster?
@@dr.skycrafter9966 i didnt time it but just by playing sports i have gotten more athletic
Will it help with Olympic lifting?
Is the 90degree leg suppose to hurt/burn or the one on the chair?
so if i build up to 5 minutes i would have at least a 35inch vert?
Do you have to do five mins on each leg?
How much does the speed program cost
If you do this for 5 min wouldnt you train the type 1 muscle fibres? For sprinting and jumping you use your type 2b fibres?
It's about activating more of the muscle, in this exercise you first activate those preliminary explosive fibers and then with time more and more fibers would activate to compensate for the first ones, making it so you activate more of your fibers when jumping/sprinting. Should be paired with different explosive exercises.
Do you have to switch legs?
Can u do it during the day to
What’s up guys I need some help/ advice Back when I was younger I was kinda overweight and I got my knees into trouble so it still gets me sometimes now Will this exercise strengthen my thigh muscles and therefore my joints to the knee? Thanks
1 year late but, most of the time thigh muscles arent the muscles u should be targetting for bad knees, most of the time bad knees are the results of weak/inactive glute medius muscle and glute maximus muscle
question? Fast twitch muscle fibers are needed to run fast and jump higher, so can you explain how this exercise recruits those muscle fibers?
Motor unit recruitment trains fast twitch muscle fibers
This is like Tim Grover Jump Attack workout
Do I need to be warmed up to do this?
I've been doing this for 2 weeks almost everynight and I went from barely being able to touch rim to easily being able to grab the rim and dunk a tennis ball.
Nice Progress bro
Can you notice results in a few days
Update
how many sets should I do for each day?
Does this strengthen hamies too?
can i add like 5 inches to my vert with this thats about what im missing to dunk since i can already grab the rim
So how far up should the back knee be? Because once I settle into a Bulgarian with my back knee all the way down I can hang out there forever.
Should this be done in the beginning or at the end of the lower body training day for athletes?
end
thanks im a fetus 7'3 and im already running faster ive been doing this workout for 3 days and im faster than my twin fetus
Thon Maker bruh im a 5'10 sperm and im still racing with my fellow brothers
😂😂😂
Lmao
That's nothing. I'm 12, can bench press a mountain and can fly.
@Nate Hill I am -1 and can control the fabric of reality. I controlled some of my energy in a way to condense matter into a black hole. And this doesn't even take account that I am able to travel different universes proving the multiverse theory is true.
Does holding dumbbells make results come faster
But doesn’t doing his activate and work your slow twitch muscles since its endurance and for sprinters you want to work on your fast twitch?
Highlight King lol idk
a lot of weird things works fork sprinting. flexibility is as big factor as strength when it sprinting, just like martial arts kicking. You have have to do resistance training in extended (delicate ranges) so you need to use a light weight, so you do not snap your shit. The fast slow twitch weight lifting ideas are not everything about being fast or slow in reality.
9vybes no? How would this work slow twitch muscle fibers? Its for five minutes...
No, that would be high reps , this isn't really reps at all, it's a timed workout that hold the sole purpose to bring high motor recruitment and your muscles will fire much harder and faster. One on my favorite workouts for explosion
Jayden Akers did this workout really make you jump higher? Literally right now my first time doing it and I held it for a minute and 30 seconds. This really helps you jump higher?
Hey Chris, could one also do isometric holds at the bottom of the squat position? If so, would it be held for the same time as for these Bulgarian split holds?
Yes they are held for 5min also. You do them on a wall, pulling down into position, feet 6-8 inches apart, shins at 90degrees, below parallel. You can also do them in the lunge position with your rear foot on the ground
Why do they have to be done on a wall? Could they not be done just squatting down and holding the position for 5 min?
That's how they teach them. I guess you could try it, but I doubt you will be able to hold the position correctly without the wall. Even with using the wall it's extremely hard.
do you need to stretch out before doing this?
I'm guessing you do it for both legs, correct?
Do I rotate legs every time
Should I add weight after a while?
do we do both legs ?
are you supposed to be stretching or is this equivalent to a wall sit?
I'm going to to do this for a month and I promise I'll share results to anyone who asks...but keep in mind I'm doing vertshock too so it may not be an accurate opinion
gabekb12 how is it going?
gabekb12 how much?
gabekb12 ?
Did it work?
oh shit sorry. it works but u gotta do it with a routine...and u should do them everyday
I will do it daily for a month, already doing it for a few days.
how is it going
Seth Baugh how'd it go?
martinpower5 any improvement and how much?
Did it work?
how much time need this??
really cool exercise !! Not gonna lie but it helps a lot
really?
After how many weeks or months🤔🤗
so we just do one rep on each side and hold it for as long as we can ?
Im 33 yrs old, can i reach jumping higher if i training, or the age is stymie.
Whats this exercise called?