$60
Vertical Jump Training
This training system has 3 stages:
1️⃣ Foundational/Technique
2️⃣ Building
3️⃣ Explosiveness
Upon completion of all 3 stages and 12 weeks, you will be able to:
- Jump higher
- Finish stronger around the basket
- Become a willing rebounder
- Gain a margin of error on your jump shots
- Prevent injuries
Contents
📘 Introduction
Start here and read all of the documentation in this section!! This will let you know what you will be working on in this program, why you will be working on it, and how it will benefit you. These documents will also give you directions on how to measure your current vertical jump and an idea of where you rank compared to other youth athletes and pros.
A couple documents are included twice (once as a jpeg and once as a pdf). This is so you can download and save or print the PDFs.
📝 Introduction to the Vertical Jump Training System
📝 Prevention is Better than Cure – Staying Safe
📝 The Quick Science Behind Jumping Higher
📝 Are You a 1 or 2-Leg Jumper?
📝 3 Stages of Vertical Jump Training
📝 Vertical Testing – How to Measure Your Vertical Jumps
📄 Vertical Jump Pre-Test Score Chart.png • 5.92 KB
📄 Vertical Jump Pre-Test Score Chart.pdf • 17.6 KB
📄 Vertical Jump Averages.png • 58.1 KB
📄 Vertical Jump Averages.pdf • 736 KB
📝 Vertical Jump Technique Checklist
📝 Mental Conditioning & Goal Setting
📝 SMART Goal Setting
📝 Don’t Quit – 8 Steps to Finish What You Start!
📄 12 Week Calendar.png • 45.8 KB
📄 12 Week Calendar.pdf • 673 KB
🗓 Week 1
Follow the specific exercises and accompanying videos for Week 1. Make sure to either download and save or print the Week 1 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 1 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 1 Day 1 Schedule.jpg • 627 KB
📄 Week 1 Day 3 Schedule.jpg • 654 KB
📄 Week 1 Day 5 Schedule.jpg • 662 KB
📄 Week 1 Day 7 Schedule.jpg • 637 KB
📄 Week 1 Full Schedule PDF.pdf • 690 KB
🗓Week 2
Follow the specific exercises and accompanying videos for Week 2. Make sure to either download and save or print the Week 2 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 2, 4, and 6 for week 2 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 2 Day 2 Schedule.jpg • 762 KB
📄Week 2 Day 4 Schedule.jpg• 746 KB
📄Week 2 Day 6 Schedule.jpg• 735 KB
📄Week 2 Full Schedule PDF.pdf• 679 KB
Week 3
Follow the specific exercises and accompanying videos for Week 3. Make sure to either download and save or print the Week 3 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 3 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 3 Day 1 Schedule.jpg • 686 KB
📄 Week 3 Day 3 Schedule.jpg • 700 KB
📄 Week 3 Day 5 Schedule.jpg • 714 KB
📄 Week 3 Day 7 Schedule.jpg • 708 KB
📄 Week 3 Full Schedule PDF.pdf • 683 KB
Week 4 - Active Recovery Week
Follow the specific exercises and accompanying videos for Week 4. Make sure to either download and save or print the Week 4 Detailed Workout Schedule to refer back to.
Also, remember that this is an ACTIVE RECOVERY WEEK!!! You are measuring your vertical jump and recording it again on day 1 and doing the active recovery workouts on days 2, 4, and 6 for week 4 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 4 Day 1 - Vertical Jump Score Chart.jpg • 320 KB
📄 Week 4 Day 1 - Vertical Jump Score Chart.pdf • 665 KB
📄 Week 4 Day 2 Schedule.jpg • 522 KB
📄 Week 4 Day 4 Schedule.jpg • 548 KB
📄 Week 4 Day 6 Schedule.jpg • 539 KB
📄 Week 4 Full Schedule PDF.pdf • 793 KB
Week 5
Below are all of the specific exercises and accompanying videos for Week 5. Make sure to either download and save or print the Week 5 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 5 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 5 Day 1 Schedule.jpg • 689 KB
📄 Week 5 Day 3 Schedule.jpg • 644 KB
📄 Week 5 Day 5 Schedule.jpg • 647 KB
📄 Week 5 Day 7 Schedule.jpg • 791 KB
📄 Week 5 Full Schedule PDF.pdf • 681 KB
Week 6
Below are all of the specific exercises and accompanying videos for Week 6. Make sure to either download and save or print the Week 6 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 2, 4, and 6 for week 6 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 6 Day 2 Schedule.jpg • 650 KB
📄 Week 6 Day 4 Schedule.jpg • 796 KB
📄 Week 6 Day 6 Schedule.jpg • 810 KB
📄 Week 6 Full Schedule PDF.pdf • 680 KB
Week 7
Below are all of the specific exercises and accompanying videos for Week 7. Make sure to either download and save or print the Week 7 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 7 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 7 Day 1 Schedule.jpg • 673 KB
📄 Week 7 Day 3 Schedule.jpg • 638 KB
📄 Week 7 Day 5 Schedule.jpg • 660 KB
📄 Week 7 Day 7 Schedule.jpg • 619 KB
📄 Week 7 Full Schedule PDF.pdf • 682 KB
Week 8 - Active Recovery Week
Follow the specific exercises and accompanying videos for Week 8. Make sure to either download and save or print the Week 8 Detailed Workout Schedule to refer back to.
Also, remember that this is an ACTIVE RECOVERY WEEK!!! You are measuring your vertical jump and recording it again on day 1 and doing the active recovery workouts on days 2, 4, and 6 for week 8 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 8 Day 1 - Vertical Jump Score Chart.jpg • 301 KB
📄 Week 8 Day 1 - Vertical Jump Score Chart.pdf • 665 KB
📄 Week 8 Day 2 Schedule.jpg • 511 KB
📄 Week 8 Day 4 Schedule.jpg • 481 KB
📄 Week 8 Day 6 Schedule.jpg • 494 KB
📄 Week 8 Full Schedule PDF.pdf • 673 KB
Week 9
Follow the specific exercises and accompanying videos for Week 9. Make sure to either download and save or print the Week 9 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 1, 3, 5, and 7 for week 9 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 9 Day 1 Schedule.jpg• 785 KB
📄Week 9 Day 3 Schedule.jpg• 807 KB
📄Week 9 Day 5 Schedule.jpg• 797 KB
📄Week 9 Day 7 Schedule.jpg• 797 KB
📄Week 9 Full Schedule PDF.pdf• 686 KB
Week 10
Follow the specific exercises and accompanying videos for Week 10. Make sure to either download and save or print the Week 10 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 2, 4, and 6 for week 10 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 10 Day 2 Schedule.jpg• 591 KB
📄Week 10 Day 4 Schedule.jpg• 787 KB
📄Week 10 Day 6 Schedule.jpg• 771 KB
📄Week 10 Full Schedule PDF.pdf• 681 KB
Week 11
Follow the specific exercises and accompanying videos for Week 11. Make sure to either download and save or print the Week 11 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 2, 4, and 6 for week 11 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 11 Day 2 Schedule.jpg• 691 KB
📄Week 11 Day 4 Schedule.jpg• 679 KB
📄Week 11 Day 6 Schedule.jpg• 658 KB
📄Week 11 Full Schedule PDF.pdf• 678 KB
Week 11
Follow the specific exercises and accompanying videos for Week 11. Make sure to either download and save or print the Week 11 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 2, 4, and 6 for week 11 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 11 Day 2 Schedule.jpg• 691 KB
📄Week 11 Day 4 Schedule.jpg• 679 KB
📄Week 11 Day 6 Schedule.jpg• 658 KB
📄Week 11 Full Schedule PDF.pdf• 678 KB
Week 12 - Final Measurement
Final Vertical Jump Score Chart
📄Week 12 - Final Vertical Jump Score Chart.jpg• 311 KB
📄Week 12 - Final Vertical Jump Score Chart.pdf• 110 KB
Congratulations - Job Well Done!!
Survey - Let Us Know What You Think
Dynamic Exercises
⬛ A-Skips Forwards and Backwards.mov • 1 min • 35.6 MB
⬛ B-Skips Forwards and Backwards.mov • 1 min • 35.2 MB
⬛ Frankenstein Walks With Kick Ups.mov • 1 min • 24.8 MB
⬛ Front and Back Hops.mov • 1 min • 21.4 MB
⬛ Jump Rope With Footwork Variations.mov • 2 mins • 168 MB
⬛ Leg Swings-Forwards and Backwards.mov • 1 min • 47.8 MB
⬛ Lunge With Twist and Reach.mov • 1 min • 34.8 MB
⬛ Side Lateral Hops.mov • 1 min • 24.2 MB
⬛ Squares.mov • 1 min • 17.8 MB
⬛ Stand Still High Knees With Rotation.mov • 1 min • 37.3 MB
⬛ W’s.mov • 1 min • 17.3 MB
Foundational Exercises
⬛ Feet and Ankle Circles.mov • 1 min • 73.4 MB
⬛ High Knee Balance With Alternative Arm Raise.mov • 1 min • 84.6 MB
⬛ Hip Flexors.mov • 1 min • 44.4 MB
⬛ Knee Rotations With Step Pelvic Thrusts.mov • 1 min • 72.9 MB
⬛ Spiderman With Arm Raise.mov • 1 min • 77.8 MB
Technique Exercises
⬛ Gather Steps.mov • 1 min • 46.6 MB
⬛ High Point Jumps.mov • 1 min • 16 MB
⬛ High Point Jumps With Alternative Tennis Ball Grab.mov • 1 min • 24.7 MB
⬛ Land Downs With Variations.mov • 2 mins • 171 MB
⬛ Pogo Jumps.mov • 1 min • 39.3 MB
⬛ Pull Downs.mov • 1 min • 48 MB
Explosiveness Exercises
⬛ 90 Degree Turn Jumps.mov • 1 min • 50.7 MB
⬛ Calf Raises.mov • 1 min • 19.5 MB
⬛ High Point Jumps.mov • 1 min • 16 MB
⬛ In and Out Steps.mov • 1 min • 26.4 MB
⬛ Lateral Hops with Jumps.mov • 1 min • 29.1 MB
⬛ Lunge Jumps.mov • 1 min • 44.4 MB
⬛ Pogo Jumps.mov • 1 min • 39.3 MB
⬛ Single Leg Jumps.mov • 1 min • 18.3 MB
⬛ Split Squat Jumps.mov • 1 min • 20.7 MB
⬛ Sprints.mov • 1 min • 30.4 MB
⬛ Squat Jumps.mov • 1 min • 16.1 MB
⬛ Tuck Jumps.mov • 1 min • 16.9 MB
Building - Strength Exercises
⬛ Bear Squats.mov • 1 min • 40.7 MB
⬛ Bulgarian Split Squat.mov • 1 min • 48.6 MB
⬛ Deep Squat Holds.mov • 1 min • 37.1 MB
⬛ Hamstring Curls.mov • 1 min • 42.1 MB
⬛ Lying Leg Raises.mov • 1 min • 66.1 MB
⬛ NEWS Lunge.mov • 1 min • 35.8 MB
⬛ Reverse Lunges.mov • 1 min • 23.3 MB
⬛ Slow Motion Squats.mov • 1 min • 41.7 MB
Static Cool Down Stretches
⬛ Barefoot Walk With Various Stretches.mov • 1 min • 68.1 MB
⬛ Butterfly-Groin Stretch .mov • 1 min • 56.4 MB
⬛ Figure 4 Stretch.mov • 1 min • 56.7 MB
⬛ Hamstring Rockers.mov • 1 min • 43.3 MB
⬛ Light Jog.mov • 1 min • 19.2 MB
⬛ Lunge Stretches-Hip Flexors.mov • 1 min • 54.4 MB
⬛ Overhead Reaches.mov • 1 min • 40.2 MB
⬛ Quad Stretch.mov • 1 min • 27.7 MB
Core Exercises
These core exercises are performed in:
Week 5, Day 7Week 6, Days 4 & 6Week 9, Days 1, 3, 5, & 7Week 10, Days 2, 4, & 6
⬛ Army Crawl.mov • 1 min • 41.8 MB
⬛ Bird Dog.mov • 1 min • 47 MB
⬛ Bridge and Single Leg Bridge.mov • 1 min • 81.8 MB
⬛ Crunch and Bicycle Crunch.mov • 1 min • 46 MB
⬛ Planks.mov • 1 min • 31.9 MB
⬛ Side Planks.mov • 1 min • 62.7 MB
⬛ Spider Man Plank Push Ups.mov • 1 min • 47.3 MB
Dynamic Exercises - Active Recovery Weeks ONLY
⬛ Jump Rope Boxer Hops.mp4 • 1 min • 9.97 MB
⬛ Jump Rope Forward - Backward Hops.mp4 • 1 min • 10.7 MB
⬛ Jump Rope Half Jacks.mp4 • 1 min • 6.62 MB
⬛ Jump Rope High Knees.mp4 • 1 min • 16.5 MB
⬛ Jump Rope Lateral Hops.mp4 • 1 min • 9.4 MB
⬛ Jump Rope Two Feet.mp4 • 1 min • 5.5 MB
Core Exercises - Active Recovery Weeks ONLY
⬛ Bird Dog.mov • 1 min • 47 MB
⬛ Bridge and Single Leg Bridge.mov • 1 min • 81.8 MB
⬛ Clock Planks.mov • 1 min • 44.6 MB
⬛ Crunch and Bicycle Crunch.mov • 1 min • 46 MB
⬛ Plank Jacks to Tuck Jump.MOV • 1 min • 10.5 MB
⬛ Side Planks.mov • 1 min • 62.7 MB
Static Cool Down Exercises - Active Recovery Weeks ONLY
⬛ Butterfly-Groin Stretch .mov • 1 min • 56.4 MB
⬛ Figure 4 Stretch.mov • 1 min • 56.7 MB
⬛ Hamstring Rockers.mov • 1 min • 43.3 MB
⬛ Lunge Stretches-Hip Flexors.mov • 1 min • 54.4 MB
⬛ Overhead Reaches.mov • 1 min • 40.2 MB
$60
Vertical Jump Training
This training system has 3 stages: Foundational/Technique, Building, & Explosiveness.
Upon completion of all 3 stages and 12 weeks, you will be able to:
- Jump higher
- Finish stronger around the basket
- Become a willing rebounder
- Gain a margin of error on your jump shots - Prevent injuries
Contents
📘 Introduction
Start here and read all of the documentation in this section!! This will let you know what you will be working on in this program, why you will be working on it, and how it will benefit you. These documents will also give you directions on how to measure your current vertical jump and an idea of where you rank compared to other youth athletes and pros.
A couple documents are included twice (once as a jpeg and once as a pdf). This is so you can download and save or print the PDFs.
📝 Introduction to the Vertical Jump Training System
📝 Prevention is Better than Cure – Staying Safe
📝 The Quick Science Behind Jumping Higher
📝 Are You a 1 or 2-Leg Jumper?
📝 3 Stages of Vertical Jump Training
📝 Vertical Testing – How to Measure Your Vertical Jumps
📄 Vertical Jump Pre-Test Score Chart.png • 5.92 KB
📄 Vertical Jump Pre-Test Score Chart.pdf • 17.6 KB
📄 Vertical Jump Averages.png • 58.1 KB
📄 Vertical Jump Averages.pdf • 736 KB
📝 Vertical Jump Technique Checklist
📝 Mental Conditioning & Goal Setting
📝 SMART Goal Setting
📝 Don’t Quit – 8 Steps to Finish What You Start!
📄 12 Week Calendar.png • 45.8 KB
📄 12 Week Calendar.pdf • 673 KB
🗓 Week 1
Follow the specific exercises and accompanying videos for Week 1. Make sure to either download and save or print the Week 1 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 1 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 1 Day 1 Schedule.jpg • 627 KB
📄 Week 1 Day 3 Schedule.jpg • 654 KB
📄 Week 1 Day 5 Schedule.jpg • 662 KB
📄 Week 1 Day 7 Schedule.jpg • 637 KB
📄 Week 1 Full Schedule PDF.pdf • 690 KB
🗓Week 2
Follow the specific exercises and accompanying videos for Week 2. Make sure to either download and save or print the Week 2 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 2, 4, and 6 for week 2 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 2 Day 2 Schedule.jpg • 762 KB
📄Week 2 Day 4 Schedule.jpg• 746 KB
📄Week 2 Day 6 Schedule.jpg• 735 KB
📄Week 2 Full Schedule PDF.pdf• 679 KB
Week 3
Follow the specific exercises and accompanying videos for Week 3. Make sure to either download and save or print the Week 3 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 3 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 3 Day 1 Schedule.jpg • 686 KB
📄 Week 3 Day 3 Schedule.jpg • 700 KB
📄 Week 3 Day 5 Schedule.jpg • 714 KB
📄 Week 3 Day 7 Schedule.jpg • 708 KB
📄 Week 3 Full Schedule PDF.pdf • 683 KB
Week 4 - Active Recovery Week
Follow the specific exercises and accompanying videos for Week 4. Make sure to either download and save or print the Week 4 Detailed Workout Schedule to refer back to.
Also, remember that this is an ACTIVE RECOVERY WEEK!!! You are measuring your vertical jump and recording it again on day 1 and doing the active recovery workouts on days 2, 4, and 6 for week 4 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 4 Day 1 - Vertical Jump Score Chart.jpg • 320 KB
📄 Week 4 Day 1 - Vertical Jump Score Chart.pdf • 665 KB
📄 Week 4 Day 2 Schedule.jpg • 522 KB
📄 Week 4 Day 4 Schedule.jpg • 548 KB
📄 Week 4 Day 6 Schedule.jpg • 539 KB
📄 Week 4 Full Schedule PDF.pdf • 793 KB
Week 5
Below are all of the specific exercises and accompanying videos for Week 5. Make sure to either download and save or print the Week 5 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 5 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 5 Day 1 Schedule.jpg • 689 KB
📄 Week 5 Day 3 Schedule.jpg • 644 KB
📄 Week 5 Day 5 Schedule.jpg • 647 KB
📄 Week 5 Day 7 Schedule.jpg • 791 KB
📄 Week 5 Full Schedule PDF.pdf • 681 KB
Week 6
Below are all of the specific exercises and accompanying videos for Week 6. Make sure to either download and save or print the Week 6 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 2, 4, and 6 for week 6 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 6 Day 2 Schedule.jpg • 650 KB
📄 Week 6 Day 4 Schedule.jpg • 796 KB
📄 Week 6 Day 6 Schedule.jpg • 810 KB
📄 Week 6 Full Schedule PDF.pdf • 680 KB
Week 7
Below are all of the specific exercises and accompanying videos for Week 7. Make sure to either download and save or print the Week 7 Detailed Workout Schedule to refer back to.
Also, remember that you are only working out on days 1, 3, 5, and 7 for week 7 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 7 Day 1 Schedule.jpg • 673 KB
📄 Week 7 Day 3 Schedule.jpg • 638 KB
📄 Week 7 Day 5 Schedule.jpg • 660 KB
📄 Week 7 Day 7 Schedule.jpg • 619 KB
📄 Week 7 Full Schedule PDF.pdf • 682 KB
Week 8 - Active Recovery Week
Follow the specific exercises and accompanying videos for Week 8. Make sure to either download and save or print the Week 8 Detailed Workout Schedule to refer back to.
Also, remember that this is an ACTIVE RECOVERY WEEK!!! You are measuring your vertical jump and recording it again on day 1 and doing the active recovery workouts on days 2, 4, and 6 for week 8 (refer to the master 12 Week Calendar in the Introduction Section).
📄 Week 8 Day 1 - Vertical Jump Score Chart.jpg • 301 KB
📄 Week 8 Day 1 - Vertical Jump Score Chart.pdf • 665 KB
📄 Week 8 Day 2 Schedule.jpg • 511 KB
📄 Week 8 Day 4 Schedule.jpg • 481 KB
📄 Week 8 Day 6 Schedule.jpg • 494 KB
📄 Week 8 Full Schedule PDF.pdf • 673 KB
Week 9
Follow the specific exercises and accompanying videos for Week 9. Make sure to either download and save or print the Week 9 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 1, 3, 5, and 7 for week 9 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 9 Day 1 Schedule.jpg• 785 KB
📄Week 9 Day 3 Schedule.jpg• 807 KB
📄Week 9 Day 5 Schedule.jpg• 797 KB
📄Week 9 Day 7 Schedule.jpg• 797 KB
📄Week 9 Full Schedule PDF.pdf• 686 KB
Week 10
Follow the specific exercises and accompanying videos for Week 10. Make sure to either download and save or print the Week 10 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 2, 4, and 6 for week 10 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 10 Day 2 Schedule.jpg• 591 KB
📄Week 10 Day 4 Schedule.jpg• 787 KB
📄Week 10 Day 6 Schedule.jpg• 771 KB
📄Week 10 Full Schedule PDF.pdf• 681 KB
Week 11
Follow the specific exercises and accompanying videos for Week 11. Make sure to either download and save or print the Week 11 Detailed Workout Schedule to refer back to.
Also remember that you are only working out on days 2, 4, and 6 for week 11 (refer to the master 12 Week Calendar in the Introduction Section).
📄Week 11 Day 2 Schedule.jpg• 691 KB
📄Week 11 Day 4 Schedule.jpg• 679 KB
📄Week 11 Day 6 Schedule.jpg• 658 KB
📄Week 11 Full Schedule PDF.pdf• 678 KB
Week 12 - Final Measurement
Final Vertical Jump Score Chart
📄Week 12 - Final Vertical Jump Score Chart.jpg• 311 KB
📄Week 12 - Final Vertical Jump Score Chart.pdf• 110 KB
Congratulations - Job Well Done!!
Survey - Let Us Know What You Think
Dynamic Exercises
⬛ A-Skips Forwards and Backwards.mov • 1 min • 35.6 MB
⬛ B-Skips Forwards and Backwards.mov • 1 min • 35.2 MB
⬛ Frankenstein Walks With Kick Ups.mov • 1 min • 24.8 MB
⬛ Front and Back Hops.mov • 1 min • 21.4 MB
⬛ Jump Rope With Footwork Variations.mov • 2 mins • 168 MB
⬛ Leg Swings-Forwards and Backwards.mov • 1 min • 47.8 MB
⬛ Lunge With Twist and Reach.mov • 1 min • 34.8 MB
⬛ Side Lateral Hops.mov • 1 min • 24.2 MB
⬛ Squares.mov • 1 min • 17.8 MB
⬛ Stand Still High Knees With Rotation.mov • 1 min • 37.3 MB
⬛ W’s.mov • 1 min • 17.3 MB
Foundational Exercises
⬛ Feet and Ankle Circles.mov • 1 min • 73.4 MB
⬛ High Knee Balance With Alternative Arm Raise.mov • 1 min • 84.6 MB
⬛ Hip Flexors.mov • 1 min • 44.4 MB
⬛ Knee Rotations With Step Pelvic Thrusts.mov • 1 min • 72.9 MB
⬛ Spiderman With Arm Raise.mov • 1 min • 77.8 MB
Technique Exercises
⬛ Gather Steps.mov • 1 min • 46.6 MB
⬛ High Point Jumps.mov • 1 min • 16 MB
⬛ High Point Jumps With Alternative Tennis Ball Grab.mov • 1 min • 24.7 MB
⬛ Land Downs With Variations.mov • 2 mins • 171 MB
⬛ Pogo Jumps.mov • 1 min • 39.3 MB
⬛ Pull Downs.mov • 1 min • 48 MB
Explosiveness Exercises
⬛ 90 Degree Turn Jumps.mov • 1 min • 50.7 MB
⬛ Calf Raises.mov • 1 min • 19.5 MB
⬛ High Point Jumps.mov • 1 min • 16 MB
⬛ In and Out Steps.mov • 1 min • 26.4 MB
⬛ Lateral Hops with Jumps.mov • 1 min • 29.1 MB
⬛ Lunge Jumps.mov • 1 min • 44.4 MB
⬛ Pogo Jumps.mov • 1 min • 39.3 MB
⬛ Single Leg Jumps.mov • 1 min • 18.3 MB
⬛ Split Squat Jumps.mov • 1 min • 20.7 MB
⬛ Sprints.mov • 1 min • 30.4 MB
⬛ Squat Jumps.mov • 1 min • 16.1 MB
⬛ Tuck Jumps.mov • 1 min • 16.9 MB
Building - Strength Exercises
⬛ Bear Squats.mov • 1 min • 40.7 MB
⬛ Bulgarian Split Squat.mov • 1 min • 48.6 MB
⬛ Deep Squat Holds.mov • 1 min • 37.1 MB
⬛ Hamstring Curls.mov • 1 min • 42.1 MB
⬛ Lying Leg Raises.mov • 1 min • 66.1 MB
⬛ NEWS Lunge.mov • 1 min • 35.8 MB
⬛ Reverse Lunges.mov • 1 min • 23.3 MB
⬛ Slow Motion Squats.mov • 1 min • 41.7 MB
Static Cool Down Stretches
⬛ Barefoot Walk With Various Stretches.mov • 1 min • 68.1 MB
⬛ Butterfly-Groin Stretch .mov • 1 min • 56.4 MB
⬛ Figure 4 Stretch.mov • 1 min • 56.7 MB
⬛ Hamstring Rockers.mov • 1 min • 43.3 MB
⬛ Light Jog.mov • 1 min • 19.2 MB
⬛ Lunge Stretches-Hip Flexors.mov • 1 min • 54.4 MB
⬛ Overhead Reaches.mov • 1 min • 40.2 MB
⬛ Quad Stretch.mov • 1 min • 27.7 MB
Core Exercises
These core exercises are performed in:
Week 5, Day 7Week 6, Days 4 & 6Week 9, Days 1, 3, 5, & 7Week 10, Days 2, 4, & 6
⬛ Army Crawl.mov • 1 min • 41.8 MB
⬛ Bird Dog.mov • 1 min • 47 MB
⬛ Bridge and Single Leg Bridge.mov • 1 min • 81.8 MB
⬛ Crunch and Bicycle Crunch.mov • 1 min • 46 MB
⬛ Planks.mov • 1 min • 31.9 MB
⬛ Side Planks.mov • 1 min • 62.7 MB
⬛ Spider Man Plank Push Ups.mov • 1 min • 47.3 MB
Dynamic Exercises - Active Recovery Weeks ONLY
⬛ Jump Rope Boxer Hops.mp4 • 1 min • 9.97 MB
⬛ Jump Rope Forward - Backward Hops.mp4 • 1 min • 10.7 MB
⬛ Jump Rope Half Jacks.mp4 • 1 min • 6.62 MB
⬛ Jump Rope High Knees.mp4 • 1 min • 16.5 MB
⬛ Jump Rope Lateral Hops.mp4 • 1 min • 9.4 MB
⬛ Jump Rope Two Feet.mp4 • 1 min • 5.5 MB
Core Exercises - Active Recovery Weeks ONLY
⬛ Bird Dog.mov • 1 min • 47 MB
⬛ Bridge and Single Leg Bridge.mov • 1 min • 81.8 MB
⬛ Clock Planks.mov • 1 min • 44.6 MB
⬛ Crunch and Bicycle Crunch.mov • 1 min • 46 MB
⬛ Plank Jacks to Tuck Jump.MOV • 1 min • 10.5 MB
⬛ Side Planks.mov • 1 min • 62.7 MB
Static Cool Down Exercises - Active Recovery Weeks ONLY
⬛ Butterfly-Groin Stretch .mov • 1 min • 56.4 MB
⬛ Figure 4 Stretch.mov • 1 min • 56.7 MB
⬛ Hamstring Rockers.mov • 1 min • 43.3 MB
⬛ Lunge Stretches-Hip Flexors.mov • 1 min • 54.4 MB
⬛ Overhead Reaches.mov • 1 min • 40.2 MB
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