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Jump Manual (Summary)

Day 1 Depth Jumps – Jump from a box down to the ground and explode up (4 sets of 8) Side to Side Box Jumps – Jump on box 1 to 2 feet high, off to the opposite side (4 sets of 8) Weighted Explosions – Jump with dumbells on your sides (3 sets of 8) Medicine Ball Approach – Act like you gonna dunk with a medicine ball (4 sets of 6-8) Zig Zags – Imagine walking on a line and jump side to side (3 sets of 10-15 or 2 sets back forth) Medicine Throws – (3 sets of 8) Rim Jumps – One or two footed (4 sets of 6-10) Speed rope – Try to do doubles or triples (3 sets of 30 second intervals) Day 2 Stretch and Recover Core Series Suspended leg lifts (3 sets of as many explosive reps, then 2 sets slow and steady) Core Static holds (4 sets of 1 minute per side) Upper Series Upward Arm Thrusts – Just raise your arms from hips to legs, weighted or not Day 3 (Off) Day 4 Explosion Squats – Leg Press or Squat, knees reach chest – ( 2 sets of 8 explosive, 2 sets of 8 slow, 1 burnout set) Explosion Calf Raises – Calf machine sit down or other (2 sets of 8 explosive, 2 sets of 8 slow, 1 burnout set) Deadlifts – (3 sets of quick but controlled, 4th set slow, 5th set to failure) Ham Curls – (3 sets of 8 slow release, explode during rep) Rim Jumps – One or two footed (4 sets of 6-10) In Place Lunges –Weights on side and pause at the bottom, one leg is one rep (3 sets of 6)

Hang Cleans – (3 sets of 6) Knee Drives – Attach cable to ankle or shoe and explode upwards, knee to hip (3 sets of 8) Day 5 Stretch and Recover Day 6 Stretch and Recover Core Series Suspended leg lifts (3 sets of as many explosive reps, then 2 sets slow and steady) Core Static holds (4 sets of 1 minute per side) Upper Series Upward Arm Thrusts Day 7 (Off) Day 8 Sprints – 25-50 yards, full speed (4 sets) Lunge Jumps – (4 sets of 6-10, explosive) 1 Leg Chair Rocks – From one leg stepped up on bench or box, jump up (4 sets of 6-10) Medicine Throws – (3 sets of 8) Zig Zags – Imagine walking on a line and jump side to side (3 sets of 10-15 or 2 sets back forth) Rim Jumps – One or two footed (4 sets of 6-10) Weighted Explosions – Jump with dumbells on your sides (3 sets of 8) Sprints – 25-50 yards, full speed (4 sets) Day 9 Stretch and Recover Core Series Suspended leg lifts (3 sets of as many explosive reps, then 2 sets slow and steady) Core Static holds (4 sets of 1 minute per side) Upper Series Upward Arm Thrusts

Day 10 (Off) Day 11 Explosion Squats – Leg Press or Squat, knees reach chest – ( 2 sets of 8 explosive, 2 sets of 8 slow, 1 burnout set) Hang Cleans – (3 sets of 6) Ham Curls – (3 sets of 8 slow release, explode during rep) Explosion Calf Raises – Calf machine sit down or other (2 sets of 8 explosive, 2 sets of 8 slow, 1 burnout set) In Place Lunges –Weights on side and pause at the bottom, one leg is one rep (3 sets of 6) Deadlifts – (3 sets of quick but controlled, 4th set slow, 5th set to failure) Knee Drives – Attach cable to ankle or shoe and explode upwards, knee to hip (3 sets of 8) Day 12 Stretch and Recover Day 13 Stretch and Recover Core Series Suspended leg lifts (3 sets of as many explosive reps, then 2 sets slow and steady) Core Static holds (4 sets of 1 minute per side) Upper Series Upward Arm Thrusts

Day 14 (Off)