These are 5 Training Techniques that helped Darius get a world record 50 inch vertical jump.
Check out the JAXD Programs: train.jaxdvert.com/trainers/7...
Get 20% OFF The Movement System Vertical Jump Program with code THEMOVEMENTSYSTEM20 marketplace.trainheroic.com/w...
Learn more from Darius: instagram.com/kingdac/?hl=en
Dac's KZhead Channel: / @uc-obvnhrmjfnkee9nsgvlva
00:00 Intro
00:20 #1 Extensive Plyometrics
01:48 #2 Overcoming Isometrics
03:04 #3 Quarter Squats
04:10 #4 Practice Approaching the rim
05:08 #5 Unilateral Strength Training
06:15 Vertical Jump Mistakes
08:10 Vertical Jump Programs
Click here to Join the Strength and Conditioning Study Group on Facebook!
/ 2415992685342170
Get a Free Strength and Conditioning Program Template: www.themovementsystem.com/pl/...
Studying for the CSCS Exam?
CSCS Study Course: www.themovementsystem.com/str...
CSCS Practice Test: www.themovementsystem.com/off...
Free 5 step Guide to Writing a Strength and Conditioning Program: the-movement-system.mykajabi....
Learn more about Program Design 101: www.themovementsystem.com/pro...
Improve your athleticism with The Movement System 12 Week Vertical Jump Program: marketplace.trainheroic.com/w...
Books I recommend: www.amazon.com/shop/themoveme...
See all of The Movement System Amazon Recommendations here:
www.amazon.com/shop/themoveme...
Comment below if you have any questions!
🧠 Learn more at www.themovementsystem.com
This is the CSCS Practice Test that I recommend: www.themovementsystem.com/off...
Disclaimer: This video does not have any affiliation with, or any recognition, sponsorship, or endorsement by, the NSCA. CSCS® and Certified Strength and Conditioning Specialist® are registered trademarks of the National Strength and Conditioning Association.
Information contained in this video or otherwise provided by The Movement System is for educational purposes only, and does not substitute professional medical advice or consultations with healthcare professionals. Always consult with a medical professional before making changes to your exercise routine.
✅ Let’s Connect:
📱 Instagram: / themovementsystem
Get 20% OFF The Movement System Vertical Jump Program with code THEMOVEMENTSYSTEM20 marketplace.trainheroic.com/workout-plan/program/casturo-program-1668623506?attrib=538955-yt
Thanks for the help. It's hard to learn about ploymetrics.
Thanks I needed this
There was an episode on sportsscience or another show dedicated to vertical leap, I can't find it on YT anymore. They said a person cannot remain in the air any longer than 1 second, unless they have a tail twirling on their way up like cheetahs do, making it physically impossible for them jump any higher than 50". Have you seen the episode? They used some gravity formula that said if you rise for 1 second, then .5 seconds of that time is spent going up, while .5 seconds is spent going down. I think they also measured Jordan at .92 seconds in the air in the episode during freethrow line dunk footage.
Cheers Matt, I really appreciate your Videos and use many ideas for my own Jumping Program. So I got one question about the exercise selection for my Strength phase: Which Plyometric jumps would you recommend for a strength focused meso? I am currently in the deload week of my Hypertrophy phase. So far I always started with bodyweight plyos and then went for leg hypertrophy. My three exercises of choice were a 3 step approach Jump, Counter Movement Jumps and straight leg Bounces. For the second meso, I want to combine some more heavy plyos with strength training. Which exercises can you recommend? I'm open to any suggestions you guys have got for me! Cheers, Niko
These people don't care about you or your problems.
I was just thinking about isometrics in training. How much fatigue does it bring in the body vs concentric or eccentric movement? Specifically, could it be used in a taper phase to keep neuromuscular activation while keeping mechanical breakdown low?
🎯 Spot on! Great approach for a high neuromuscular stimulus without as much mechanical loading specifically the potentially more fatiguing eccentric phase
Hey thank you for the tips, would a 3 day only plyos and 2 day strength be a good split?
For a week? Do some rest days 🙏
Thnx for the video Matt! You advised to incorporate at least 3 plyometric trainingdays per week. Should all these 3 trainingdays be intensive plyometrics? Or could you do for example 2 intensive trainingdays and 1 more extensive based plyometric day? So you could spread out the intensity over the week for less experienced athletes
I like 3 days that include intensive plyos + lower volume daily extensive plyos (Ex: included in warm up during upper body days). But of course this isn’t the only way to do it
Sir Does Extensive plyos improve vert and speed? I think it improves stretch shortening cycle and ground contact time somehow? 😅
Yes. There are several mechanisms such as improving SSC, tendon stiffness, and anticipatory muscle activation
@@TheMovementSystem ok sir. It means doing extensive plyos alone can improve vert and speed? How bout overspeed sir? Is it a extensive type or intensive?
I got a question! I’m 5’7 1/2 or sthg I calculated that if I had a 45inch vert It’d be just 9.3ft’ sthg so I still can’t touch the rim right? N already jump almost upto 9ft like my hand touching Where am I going wrong is it in the calculation or what I don’t understand or am I on point 🙂
You should compare your standing reach to how high you can touch when jumping,for example my reach is 7' and I touch 10 feet when I jump which means I have 3 feet vertical
Are you trying to touch the rim with your head? Nate Robinson who the NBA measured at 5'9 (probably in shoes) but was officially 5'7 3/4" in college had a 46 inch vertical and could do a 180 between the legs (saw him do it in training but he never did it in the dunk contest). You're about my height (I'm 5'7 3/4") and I could grab rim at any park I went to (and the Basketball Hall of Fame) with a max vertical no more than 35" or so but most rims are usually about 9 feet 9 inches but I still jumped high enough to touch 10 feet and a little over that. Your height and being able to touch the rim with your hand are not the same thing.
It’s over bro you won’t be able to dunk
*Approaching the rim. Dak Prescott. Can you dunk a basketball? LMK. It's the main goal in my life.
Is Darius still operating his training programs. The phone number and email address on his website doesn't work
What percentage of the 1RM for the quarter squat?
You can use a load similar to what you could do for 3-5 reps full depth reps but do fast quarter reps with it instead.
@@TheMovementSystem should I come down slow (eccentric) on quarter squats then explode up fast or vice versa ?
If i do this workout everyday will it help or do I need to take breaks in between?
Are you doing any vert exercises?
Yo! Why do some say that have a 42 inch vert, bit when testing in a in standing vert test its only 19 inches?
That sounds off. Most people have a higher vertical when they run or take a few steps before jumping so the standing test typically isn't as high as their absolute best vertical aka max vertical jump. Also anyone with that much of a difference between their max vert and standing vert is lying or that 42 inches is how only how high they can box jump which is much different obviously since you bring your legs and feet up to get on the box.
@gmaxsfoodfitness3035 thx brosef!! I understand the standing vert test is to measure power, which is much different than a running or approach style jump. In the collective, I think a lot of people mix the two up, and what they really mean is running jump, but no one says anything, lol.
@@shftcoaching All good man no problem. Yeah to differentiate the jumps the standing vert is usually just called vertical while the approach or running jump typically is called Max vertical. Occasionally due to how they train their legs, some people may actually jump higher in their standing vert than their running jump but it is rare. Years ago in high school at 5'7, even if I only took one step I'd always jump significantly higher than if I just did a standing jump (I could barely touch rim standing but I could easily grab rim if I took one step or more). Some power jumpers can jump higher off standing vert than running (there's a 5'4 Asian dude who is like that, he can only dunk if he's standing under the hoop but couldn't jump as high when he ran into it lol never seen that before).
@gmaxsfoodfitness3035 you still playing right now. How's the jumps?
why by using our arms (countermovement) we can jump higher than without using them
You can jump about 10-20% higher with the arms than without
@@TheMovementSystem yeah but why?
@@user-vj8qm3qc2k The momentum of swinging them up adds to the power of the legs
@@TheMovementSystem I am thinking about it from a kinesiology perspective: So during the descent, the arm swings down = glenohumeral joint extension, thus moving the whole shoulder complex (sternoclavicular, acromioclavicular and scapulothoracic) and then? is it through the anterior tilting of the acromioclavicular joint and the insertions-origins of tendons and ligaments of the spine-scapula pulling the thoracolumbar spine into flexion? Thus, the spine flexion causes the pelvis to move and increases the momentum of hip flexion (lengething more the prime movers like the quadricep and glueteus max muscles)? But for the ascent, the opposite happens and the extension of the hip is helped by the momentum of the glenohumeral flexion?
Is a thirty inch box jump good for a 12 year old no step in
I think Isaiah Rivera holds the record for vertical jump 😅
You have to be joking all these are infants exercises. You show the morally lowest of our society and raise them up as if they were special. Don't worry you will soon see the error of your ways.
What exercises do you like?
What's wrong with you? You sound like you're threatening him or something. Relax.