Vertical Program (9-weeks)
This 9-week workout program focuses on increasing vertical jump, explosiveness, and overall athletic ability. This program is divided into three phases (3 weeks each) that progressively increase intensity and complexity.
General Guidelines:
- Warm-Up: 10-15 minutes of dynamic stretching and activation exercises (e.g., leg swings, high knees, butt kicks).
- Cool Down: 10-15 minutes of static stretching and foam rolling after each workout.
- Equipment Needed: Dumbbells, barbell, resistance bands, plyometric box, basketball or volleyball, jump rope.
- Frequency: 4 sessions per week (2 lower-body focused, 2 full-body).
This program provides a structured approach to enhance your vertical jump and overall athletic performance. Tailoring certain exercises to your skill level and monitoring your body’s response will maximize results and minimize injury risk.
This 9-week workout program focuses on increasing vertical jump, explosiveness, and overall athletic ability. This program is divided into three phases (3 weeks each) that progressively increase intensity and complexity.
General Guidelines:
- Warm-Up: 10-15 minutes of dynamic stretching and activation exercises (e.g., leg swings, high knees, butt kicks).
- Cool Down: 10-15 minutes of static stretching and foam rolling after each workout.
- Equipment Needed: Dumbbells, barbell, resistance bands, plyometric box, basketball or volleyball, jump rope.
- Frequency: 4 sessions per week (2 lower-body focused, 2 full-body).
This program provides a structured approach to enhance your vertical jump and overall athletic performance. Tailoring certain exercises to your skill level and monitoring your body’s response will maximize results and minimize injury risk.
This 9-week workout program focuses on increasing vertical jump, explosiveness, and overall athletic ability. This program is divided into three phases (3 weeks each) that progressively increase intensity and complexity.
General Guidelines:
- Warm-Up: 10-15 minutes of dynamic stretching and activation exercises (e.g., leg swings, high knees, butt kicks).
- Cool Down: 10-15 minutes of static stretching and foam rolling after each workout.
- Equipment Needed: Dumbbells, barbell, resistance bands, plyometric box, basketball or volleyball, jump rope.
- Frequency: 4 sessions per week (2 lower-body focused, 2 full-body).
This program provides a structured approach to enhance your vertical jump and overall athletic performance. Tailoring certain exercises to your skill level and monitoring your body’s response will maximize results and minimize injury risk.
