vertical jump handbook ver. 1.0 -- shot science basketball
TRANSCRIPT
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
1/31
DO NOT DISTRIBUTE or REPRODUCE -- For Personal Use ONLY
©Shot Science Basketball, 2011
HANDBOOK
VERTICAL JUMP TRAININGThe Jump Program for the serious athlete brought to you by the Shot Science Guys
Name: __________________________
BUILD A FOUNDATION A N D F L Y !
Version 1.0
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
2/31
DO NOT DISTRIBUTE or REPRODUCE -- For Personal Use ONLY
©Shot Science Basketball, 2011
Warning:
As with any conditioning program, you should consult your physician to make sure you're capable o
performing these exercises safely. We take no responsibility for any injury that you may sustain in you
personal training. We provide these training guidelines for you to use with YOUR own discretion.
When using this program as a training guide, you must remember to listen to your body. If something i
painful, you should discontinue what you are doing and take some time to rest and recover. However, whe
training intensely, you may feel discomfort as you push your muscle to its point of fatigue. So keep in min
that there is a very important difference between the pain of injury and the discomfort of proper training.
The workouts in this handbook are designed to encompass the Shot Science Vertical Leap philosophy of th
“Four Pillars” of Jumping. By building a strong foundation in Mobility, Stability, and Strength, you’re able t
fully reach your potential when you begin training for Power. Don’t skip ahead, you’re only holding yourse
back!
This 12 week program should serve as a “Jumping Off Point” for your Vertical Training. Once you graduate
from this workout schedule, you can move on to the next workout plan that will include new exercises and
goals. Stay tuned!
For explanations and demonstrations of each exercise
please visit our Youtube Channel ( http://www.youtube.com/ShotScience ).
PLEASE READ BEFORE STARTING PROGRAM
Chase Curtiss-ACSM Registered Clinical Exercise Physiologist
-NSCA Certified Strength & Conditioning Specialist
-Masters in Exercise Science
http://www.youtube.com/ShotSciencehttp://www.youtube.com/ShotSciencehttp://www.youtube.com/ShotSciencehttp://www.youtube.com/ShotScience
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EXAMPLE PLAN AND EXPLANATION
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Hamstring Bridge 12/15 12/15 12/15
If weighting these exercises, us light eight for this phase. Weigh ed option in RED.
Squat 25/25/30 12/10/8 25/25/30 12/10/8 25/25/30 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8 10/12/14 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 25 (R&L) 25 (R&L)
Single-Leg Squat 15/20/20 (R&L) 15/20/20 (R&L) 15/20/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
Complete each exercise hereDay of the week to be completed
Write down your reps here
These are goals to keep in mind during your workout
When given this option, choose the one that applies to you
(R&L) means to perform for both the Right and Left side for that body part.
RTF means “Repeat To Failure.” Continue this set until you can’t keep going with good form.
Alternating means to alternate from right to left in sequence
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
Squat 2x8 12/15 20/20/25
This means (sets) x (reps), so 2 sets for 8 repetitions each
Each number refers to its own set
Exercise category
Measure and record your vertical
for this phase of training
2 0/ 2 0/ 2 5
January 1, 2011
2 0/ 2 0
2 0
1 5/ 2 0/ 2 0
3 0
1 2/1 3
2 5/ 2 5/ 3 0
1 0/1 2/1 4
8/ 8
21”
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
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DEVELOPMENT STAGE I (WEEKS 1 & 2)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 4 Right/ 4 Left 6 Right / 6 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x15 2x15 2x20
Glute Bridge 2x10 2x12 2x15
Hamstring Bridge 2x10 2x10 2x12
Bodyweight Squat 2x10 2x12 2x15
Lunge (Deep/Shallow) 8/8 (R&L) 10/10 (R&L) A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 15/15/15 (R&L) 15/15/15 (R&L)
Lying Foot Circle 15/15 (R&L) 15/15 (R&L)
Hip Raises 10 (R&L) 10 (R&L) 12 (R&L)
Single-Leg Squat 8 (R&L) 10 (R&L) 10 (R&L)
Bikers 20 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
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DEVELOPMENT STAGE I (WEEKS 1 & 2)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 4 Right/ 4 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40 2x40
Zig Zag (Two Foot) 2x20 2x30 2x40
Zig Zag (One Foot) 2x10 2x15 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 15/15/15 (R&L) 15/15/15 (R&L)
Lying Foot Circle 15/15 (R&L) 15/15 (R&L)
Hip Raises 10 (R&L)
Single-Leg Squat
Bikers 20 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards
Suicides 3 full (1min rest) 3 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)
Jump Rope (two leg) 2x 1 min 2x 1 min
Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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DEVELOPMENT STAGE I (WEEKS 1 & 2)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 4 Right/ 4 Left 6 Right / 6 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x20 2x20 2x22
Glute Bridge 2x12 2x15 2x20
Hamstring Bridge 2x12 2x15 2x15
Bodyweight Squat 2x15 2x20 15/20/20
Lunge (Deep/Shallow) 12/12 (R&L) 10/12/15 (R&L) A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 15/15/15 (R&L) 15/15/15 (R&L)
Lying Foot Circle 15/15 (R&L) 15/15 (R&L)
Hip Raises 10 (R&L) 10 (R&L) 12 (R&L)
Single-Leg Squat 8 (R&L) 10 (R&L) 10 (R&L)
Bikers 20 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
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DEVELOPMENT STAGE I (WEEKS 1 & 2)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 4 Right/ 4 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 15/15/15 (R&L) 15/15/15 (R&L)
Lying Foot Circle 15/15 (R&L) 15/15 (R&L)
Hip Raises 10 (R&L)
Single-Leg Squat
Bikers 20 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards
Suicides 3 full (1min rest) 3 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)
Jump Rope (two leg) 2x 1 min 2x 1 min
Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
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DEVELOPMENT STAGE II (WEEKS 3 & 4)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 6 Right/ 6 Left 8 Right / 8 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x20 2x20 2x25
Glute Bridge 15/20 15/25 20/30
Hamstring Bridge 10/15 15/20 15/20
Bodyweight Squat 15/20/20 20/20/25 25/30/40
Lunge (Deep/Shallow) 12/15/20 (R&L) 15/20/25 (R&L) A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 25/25/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 12 (R&L) 14 (R&L) 16 (R&L)
Single-Leg Squat 12 (R&L) 14 (R&L) 16 (R&L)
Bikers 24 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
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DEVELOPMENT STAGE II (WEEKS 3 & 4)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 4 Right/ 4 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 15/15/15 (R&L) 20/20/20 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L)
Single-Leg Squat
Bikers 24 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards
Suicides 3 full (1min rest) 3 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min 3x 1 min
Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
10/31
DEVELOPMENT STAGE II (WEEKS 3 & 4)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x25 2x25 2x25
Glute Bridge 15/20 15/25 15/30
Hamstring Bridge 10/15 15/20 15/20
Bodyweight Squat 25/30/40 25/30/45 25/35/50
Lunge (Deep/Shallow) 15/20/25 (R&L) 15/20/25 (R&L) A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 25/25/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 16 (R&L) 18 (R&L) 20 (R&L)
Single-Leg Squat 16 (R&L) 18 (R&L) 20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
11/31
DEVELOPMENT STAGE II (WEEKS 3 & 4)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards
Suicides 3 full (1min rest) 3 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min 3x 1 min
Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
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STRENGTH PHASE (WEEKS 5 & 6)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x25 2x25 2x25
Glute Bridge 15/20 15/25 15/30
Hamstring Bridge 10/15 15/20 15/20
If 14 or older, you have the option to dd weig t to the next two exercises. Weighted option in RED.
Squat 25/30/40 12/10/8 25/30/45 12/10/8 25/35/50 12/10/8
Lunge (Deep/Shallow) 15/20/25 12/10/8 15/20/25 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 25/25/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L) 25 (R&L)
Single-Leg Squat 12/15 (R&L) 15/15 (R&L) 15/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
13/31
STRENGTH PHASE (WEEKS 5 & 6)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards
Suicides 3 full (1min rest) 3 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min 3x 1 min
Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball
14/31
STRENGTH PHASE (WEEKS 5 & 6)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x25 2x25 2x25
Glute Bridge 15/20 15/25 15/30
Hamstring Bridge 10/15 15/20 15/20
If 14 or older, you have the option to dd weig t to the next two exercises. Weighted option in RED.
Squat 25/30/40 12/10/8 25/30/45 12/10/8 25/35/50 12/10/8
Lunge (Deep/Shallow) 15/20/25 12/10/8 15/20/25 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 25/25/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L) 25 (R&L)
Single-Leg Squat 12/15 (R&L) 15/15 (R&L) 15/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
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STRENGTH PHASE (WEEKS 5 & 6)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards
Suicides 3 full (1min rest) 3 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min 3x 1 min
Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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RECOVERY PHASE (WEEKS 7 & 8)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x25 2x25
Glute Bridge 15/20 15/30
Hamstring Bridge 10/15 15/20
If 14 or older, you have the option to dd weig t to the next two exercises. Weighted option in RED.
Squat 25/25/30 12/10/8 25/25/35 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8 10/12/18 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 25 (R&L)
Single-Leg Squat 12/15 (R&L) 15/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
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RECOVERY PHASE (WEEKS 7 & 8)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards
Suicides 4 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min (R & L)
Cool-Down Jog 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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RECOVERY PHASE (WEEKS 7 & 8)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 2x25 2x25
Glute Bridge 15/20 15/30
Hamstring Bridge 10/15 15/20
If 14 or older, you have the option to dd weig t to the next two exercises. Weighted option in RED.
Squat 25/25/30 12/10/8 25/25/35 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8 10/12/18 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 25 (R&L)
Single-Leg Squat 12/15 (R&L) 15/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
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RECOVERY PHASE (WEEKS 7 & 8)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t r e t c h
e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40 2x40
Zig Zag (Two Foot) 2x40 2x40
Zig Zag (One Foot) 2x20 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards
Suicides 4 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min (R & L)
Cool-Down Jog 5 min I n t e r v a l A
e r o b i c T r a i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
“OFF“ DAY TRAINING
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POWER PHASE I (WEEKS 9 & 10)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 20/25
Glute Bridge 15/20
Hamstring Bridge 10/15
If weighting these exercises, us light eight for this phase. Weigh ed option in RED.
Squat 25/25/30 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 25 (R&L) 25 (R&L)
Single-Leg Squat 10/12/15 (R&L) 12/15/20 15/20/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
Two-Foot Max Jump 8/12/RTF 8/12/RTF
Lateral Hop to MJ 8/12/12 8/12/12
One-Leg Drives 12/16/20 12/16/20
Box Jumps (Two Foot) 10/10/12 10/10/12
Box Jumps (One Foot) 6/8/8 (R&L) 6/8/8 (R&L)
Depth Jumps 8/8/10 8/8/10 P o w e r S e r i e s
Goals: Innervate muscles for quick, powerful movements.
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POWER PHASE I (WEEKS 9 & 10)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards
Suicides 4 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min (R & L)
Cool-Down Jog 5 min I n t e r v a l A e r o b i c T r a
i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
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POWER PHASE I (WEEKS 9 & 10)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t
r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40
Zig Zag (Two Foot) 2x40
Zig Zag (One Foot) 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
“OFF“ DAY TRAINING
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POWER PHASE I (WEEKS 9 & 10)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 20/25
Glute Bridge 15/20
Hamstring Bridge 10/15
If weighting these exercises, us light eight for this phase. Weigh ed option in RED.
Squat 25/25/30 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L) 25/25 (R&L)
Hip Raises 25 (R&L) 25 (R&L) 25 (R&L)
Single-Leg Squat 15/20/20 (R&L) 15/20/20 (R&L) 15/20/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
Two-Foot Max Jump 8/12/RTF 8/12/RTF
Lateral Hop to MJ 8/12/12 8/12/12
One-Leg Drives 12/16/20 12/16/20
Box Jumps (Two Foot) 10/10/12 10/10/12
Box Jumps (One Foot) 6/8/8 (R&L) 6/8/8 (R&L)
Depth Jumps 8/8/10 8/8/10 P o w e r S e r i e s
Goals: Innervate muscles for quick, powerful movements.
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POWER PHASE I (WEEKS 9 & 10)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards
Suicides 4 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min (R & L)
Cool-Down Jog 5 min I n t e r v a l A e r o b i c T r a
i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
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POWER PHASE I (WEEKS 9 & 10)
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t
r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40
Zig Zag (Two Foot) 2x40
Zig Zag (One Foot) 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
“OFF“ DAY TRAINING
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POWER PHASE II (WEEKS 11 & 12)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 20/25
Glute Bridge 20/25
Hamstring Bridge 12/15
If weighting these exercises, us light eight for this phase. Weigh ed option in RED.
Squat 25/25/30 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)
Lying Foot Circle 20/20 (R&L) 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 25 (R&L) 25 (R&L)
Single-Leg Squat 15/20/20 (R&L) 15/20/20 (R&L) 15/20/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
Day 1 Day 7
Vertical: _______ ________ _______Day 14
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
Two-Foot Max Jump 12/18/RTF 12/18/RTF
Lateral Hop to MJ 10/12/16 10/12/16
One-Leg Drives 16/18/20 16/18/20
Box Jumps (Two Foot) 10/12/16 10/12/16
Box Jumps (One Foot) 6/8/10 (R&L) 6/8/10 (R&L)
Depth Jumps 8/10/12 8/10/12 P o w e r S e r i e s
Goals: Innervate muscles for quick, powerful movements.
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EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards
Suicides 4 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min (R & L)
Cool-Down Jog 5 min I n t e r v a l A e r o b i c T r a
i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
POWER PHASE II (WEEKS 11 & 12)
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EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t
r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40
Zig Zag (Two Foot) 2x40
Zig Zag (One Foot) 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
“OFF“ DAY TRAINING
POWER PHASE II (WEEKS 11 & 12)
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POWER PHASE II (WEEKS 11 & 12)
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a
m i c S t r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Glute Squeeze 20/25
Glute Bridge 20/25
Hamstring Bridge 12/15
If weighting these exercises, us light eight for this phase. Weigh ed option in RED.
Squat 25/25/30 12/10/8
Lunge (Deep/Shallow) 10/12/14 12/10/8
A c t i v a t i o n & F u n c t i o n a l
S t r e n g t h
Goals: Learn to activate certain muscle groups; utilize entire muscle.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Lying Leg Circles* 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L) 25/25 (R&L)
Hip Raises 25 (R&L) 25 (R&L) 25 (R&L)
Single-Leg Squat 15/20/20 (R&L) 15/20/20 (R&L) 15/20/20 (R&L)
Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i
c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
Week of: __________________
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL
Two-Foot Max Jump 12/18/RTF 12/18/RTF
Lateral Hop to MJ 10/12/16 10/12/16
One-Leg Drives 16/18/20 16/18/20
Box Jumps (Two Foot) 10/12/16 10/12/16
Box Jumps (One Foot) 6/8/10 (R&L) 6/8/10 (R&L)
Depth Jumps 8/10/12 8/10/12 P o w e r S e r i e s
Goals: Innervate muscles for quick, powerful movements.
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EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
Explosive Sprints 10x 30 yards
Suicides 4 full (1min rest)
Jump Rope (one leg) 2x 1 min (R & L)
Jump Rope (two leg) 3x 1 min (R & L)
Cool-Down Jog 5 min I n t e r v a l A e r o b i c T r a
i n i n g
Goals: Improve cardiovascular fitness; burn fat and lean out the body.
EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA
IT Band 30 sec (R & L) 30 sec (R & L)
Quad Rolls 30 sec (R & L) 30 sec (R & L)
Calves 30 sec (R & L) 30 sec (R & L)
Achilles 30 sec (R & L) 30 sec (R & L)
Hamstrings 30 sec (R & L) 30 sec (R & L)
Glutes 30 sec (R & L) 30 sec (R & L) F o a m R
o l l i n g
Goals: Release muscle adhesions; improve flexibility.
POWER PHASE II (WEEKS 11 & 12)
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EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lunge-Inside Elbow 8 Right/ 8 Left 8 Right/ 8 Left 8 Right/ 8 Left
Knee Hug 2x8 2x8 2x10
Quad Walk 2x8 2x8 2x10
Over-Under 2x8 2x8 2x10
D y n a m i c S t
r e t c h e s
Goals: Stretch and warm-up muscles; improve flexibility.
Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
The “X” 2x40
Zig Zag (Two Foot) 2x40
Zig Zag (One Foot) 2x20 D o t D r i l l s
Goals: Improve foot speed and quickness; dial in coordination and balance.
EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA
Lying Leg Circles* 20/20/20 (R&L) 20/20/20 (R&L)
Lying Foot Circle 25/25 (R&L) 25/25 (R&L)
Hip Raises 20 (R&L) 20 (R&L)
Single-Leg Squat
Bikers 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y
Goals: Improve overall joint stability; maximize movement efficiency.
“OFF“ DAY TRAINING
POWER PHASE II (WEEKS 11 & 12)