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How to Increase Your Vertical Jump Fast (full workout) - From Guinness Record Holder
Apr 16, 2025
Vertical Jump Training:
Are you wanting to jump higher? in this video Im breaking down an actual vertical jump workout that Ive been using that got me over a 50 inch vertical jump! Whether you're trying to dunk, improve your overall athleticism, or just add inches to your vertical jump - this video is what you need!
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0:00
My name is Darius Clark, Guinness World Record holder for the highest vertical jump, on my way
0:14
to achieving a hundred inch max vertical jump. And in this video I'm going to show you one of
0:20
the exercises, one of the workouts that I'm personally doing that will help me achieve my
0:25
100 inch max vertical jump so i suggest you take notes add these exercises to your own workout you
0:33
may not get a hundred inch vertical jump you may not get a 50 inch but i promise these exercises
0:38
they will transform your vertical jump when done correctly so so the first thing that i need to do
0:44
is i need to start out each of my exercise why do i keep on doing each of my workouts with an
0:49
isometric. This can be done from squat holds, wall sits, single leg extension holds, etc, etc
0:56
Just some kind of ISO. Now we have speed trap bar deadlift. Everybody knows what a deadlift is
1:03
but we're not doing this for max strength. We're doing this for our velocity, improve our rate of
1:09
force. So we want to have very low resistance. I have a 45 pound on each side and you can
1:15
you know, progress up to a 45 and or two 45s really, but I'm doing a 45 and a 35 on each side
1:22
So it's still very high velocity movements and we want to keep it that way. Next we have overcoming
1:29
isometrics and I'm doing the ISO split squat calf raise, whatever you want to call this
1:36
But yeah so we can do this We can do ISO quarter squats whatever I just need to get my overcoming ISO in and almost every workout
1:54
And after every exercise that targets my Achilles and my soleus, I want to pair that with or superset that with a jumping exercise that targets the same muscle or Achilles, such as poker jumps
2:05
Now for overcoming exercise number two, we have the overcoming quarter squats, highly effective for the vertical jump
2:11
Now for the bread and butter, of course, we're going to add some squats in
2:16
We can do front squats, parallel back squats, full range of motion, front squats, full range of motion, back squats, RFEs, you know, just any kind of split squat, whatever, whatever
2:26
Just name your squat. We need to get our squats in. we don't need to especially not in every workout but for this specific workout we're going to get
2:33
you know some squats in now following our squats we have drop jumps which is one of the most if
2:49
not the most effective exercise plyometric exercise for the vertical jump drop jumps and
2:54
Seated jumps are, should be your bread and butter for plyos. If you're wanting to improve your vertical jump
3:00
which if you're watching this video, you're most likely wanting to improve your vertical jump. So seated jumps and drop jumps
3:06
both body weight and resisted should be your bread and butter. Thank you next up we have good old resisted jumpings um resist what wrong maybe i have a maybe i just
3:40
special resisted jumps or jumping with resistance you know what i mean but you don't want to exceed
3:46
20% body weight. You can do this from 10% body weight, 15% body weight, or 20%. And I like to
3:53
pair that with a non-resistant max intent jump. Now, as we begin to wrap things up, we have to
3:58
get our core work in. I'm not going to tell you, well, actually I am going to tell you some amazing
4:03
core exercises that will translate into your vertical jump. Planks, what I'm doing here
4:07
any kind of rotational resistant movements. If you're wanting to have a high vertical jump
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I guarantee you, no, I don't care about genetics. I don't care about what kind of person they are
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I don't care about their build. Any athlete that is either fast or can jump high has a strong core
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It's the law of athleticism. And of course, we need to get our hip mobility in. If you have tight hips, then you're not going to be jumping your highest, plain and simple
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So you need to get in your daily even on days you don't work out your daily
4:46
Hip mobility exercises. It doesn't even have to be a 10 15 minute session
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You can just do a two to three minutes, you know hip mobility exercise
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You can do couch the couch stretch You can do what i doing now Just work and make sure you just don neglect your hip mobility If you do your vertical jump won increase I telling you now
5:17
And this is completely optional. No, it's not. Actually, you have to get a cool down in it
5:21
And I suggest you do this. I suggest either pogos, you know, some kind of just low impact movement
5:26
you jump rope you know myofascial release self myofascial release just get a cool down
5:32
and stop being lazy anyway y'all already know what time it is oh oh
5:52
I'm screaming down
6:10
I don't know. It's too strong. It's in the cocoon. Let's see how it's running
6:15
Yep, that's about it. I'm going to be putting out a lot more training content that will help you, guide you on your vertical jump journey
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if you're trying to increase your vertical jump or if you're just trying to become a better athlete or if you're a coach, joining the coach
6:28
people wanting to improve the vertical jump or become better athletes. You know what I mean? Till next time, we out
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