Name: Playbook - Brian Qman - W4/D4 Bounce Day!!!
Uploaded: 2023-12-30T07:22:03.277Z
Duration: 60 min
Description: W4/D4 Bounce Day!!!

This day is jump focused. You go out and try to dunk or have a low rim dunk session. Get as many reps as you can in as possible. You can choose which jump workouts you want to do and substitute with dunking or getting better at your sport.

3 sets of 15

Use a basketball to start out. By week 2 add 5-10 lbs. Week 3 and 4 use 15-20lbs maximum. This is Phase 1 so all workouts are supposed to be done as light as possible to build foundation and squeeze all the results we can with just your body and minimal equipment so by the time we add more weight and equipment you feel like it maybe illegal to jump any higher!

This is a great exercise to get used to bringing the ball from a lower position and bringing it above your head which is exactly what you do when you go for a dunk or an athletic layup. This mimics 1 leg jumping as you are swinging the ball from 1 side of your body to the other and bringing the ball above your head!

1 Leg Jumps in Place with Ball

3 sets of 15

Use a basketball to start out. By week 2 add 5-10 lbs. Week 3 and 4 use 15-20lbs maximum. This is Phase 1 so all workouts are supposed to be done as light as possible to build foundation and squeeze all the results we can with just your body and minimal equipment so by the time we add more weight and equipment you feel like it maybe illegal to jump any higher!

This is a great exercise to get used to bringing the ball from a lower position and bringing it above your head which is exactly what you do when you go for a dunk or an athletic layup.

Squats Jumps with ball/weight

2 sets of 20. 10 each leg equaling to 20 reps. 

You can start out with a basketball and move up 5-10 lbs each week depending on how your body feels. Go by knee pain and soreness. 

Get into a lunge position and explode up out of it. For this exercise make sure you are jumping up as high as you can and landing into the next lunge with your opposite leg. This will teach your body how to fire each leg at a constant rate mimicking sprinting into your dunk.

Lunge Jumps with ball/weight

4 sets of 8 left right jumps

SOUND UP to listen to detailed directions!

Start out with 1 arm to reach in the air. Do 4 reps with your right arm and 4 reps with your left arm. Week 2 you can do set 3 and 4 with both arms.

This is a staple exercise to jump higher. This is the closest exercise to dunking without actually dunking. You can go in an open space or somewhere with a high ceiling. If possible use the rim! Grab the rim everytime or if you can’t do that aim for the backboard or net! After you land, do not repeat right away. Reset yourself into the starting position and repeat until you reach 10 reps. The goal is maximal jump height!

Left Right Plant Rim Touches

4 sets of 8 right left jumps

SOUND UP to listen to detailed directions!

Start out with 1 arm to reach in the air. Do 4 reps with your right arm and 4 reps with your left arm. Week 2 you can do set 3 and 4 with both arms.

This is a staple exercise to jump higher. This is the closest exercise to dunking without actually dunking. You can go in an open space or somewhere with a high ceiling. If possible use the rim! Grab the rim everytime or if you can’t do that aim for the backboard or net! After you land, do not repeat right away. Reset yourself into the starting position and repeat until you reach 10 reps. The goal is maximal jump height!

Right Left Plant Rim Touches

4 sets 8 of each leg 

SOUND UP for detailed directions!

Start out with 1 arm to reach in the air. Remember to always use your opposite arm. Your first 2 sets will still be with one arm. Your last 2 sets do two arms.

This exercise is extremely effective to create power into your jump. This 2 step approach is called the penultimate step. This where you will turn your horizontal speed into vertical energy! From running into jumping no different than a plane building up speed for takeoff! Find open space or use something high in the air to aim to touch. If possible use a basketball rim! Aim for the backboard or net if you cannot reach the rim.

1 Leg Rim Touches

3 sets of 30 for week 1 with a basketball only.
3 sets of 25 for week 2 with a 5 lb dumbell
3 sets of 20 for week 3 with a 10 lb dumbbell
4 sets of 15 for week 4 with a 15-20lb dumbbell

Keep core tight. Jump slightly off the ground repeatedly jumping on the balls of your feet. This exercise works the elasticity of your tendons and will get you used to being springy with your arms extended above you which mimics dunking!

You can start with a basketball above your head. As you progress through each set add a light dumbbell moving up 5 lbs each week until you reach 20 lbs. If you don’t have weights use a basketball and add more reps as needed

2 Leg Pogos with Ball Overhead

1 set of 40

Jump as fast you can front to back. If you don’t have a line in front of you make sure you imagine a line there. This drill will help your reaction time speed to jump faster when you jump to make sure you’re getting everything ounce of your jump. You won’t leave any potential energy out!

Keep core tight. Jump slightly off the ground repeatedly jumping on the balls of your feet. This exercise works the elasticity of your tendons and will get you used to being springy with your arms extended above you which mimics dunking!

You can start with a basketball above your head. As you progress through each set add a light dumbbell moving up 5 lbs each week until you reach 20 lbs. If you don’t have weights use a basketball and add more reps as needed

2 leg front/back hops with ball over head

1 set of 40

Jump as fast you can side to side. If you don’t have a line in front of you make sure you imagine a line there. This drill will help your reaction time speed to jump faster when you jump to make sure you’re getting everything ounce of your jump. You won’t leave any potential energy out!

Keep core tight. Jump slightly off the ground repeatedly jumping on the balls of your feet. This exercise works the elasticity of your tendons and will get you used to being springy with your arms extended above you which mimics dunking!

You can start with a basketball above your head. As you progress through each set add a light dumbbell moving up 5 lbs each week until you reach 20 lbs. If you don’t have weights use a basketball and add more reps as needed

2 Leg line hops side to side with ball over head

2 sets of 20.  10 each leg 

Start out with no ball in your hands. For your second set add a ball. Do this for the first 2 weeks. For week 3 and 4 for both sets add 5-10lbs ball or dumbbell. 15lbs max!

Jump as far as you can without falling over and staying on balance. This exercise is great to develop lateral strength which is important for everything in sports. The fastest lateral athletes are always noticeably more explosive than their competitors! Explosiveness means more VERTICAL!

1 Leg Side to Side Broad Jumps

1 set of 40 each direction

Jump in each point of the imaginary square 40 times. Each square hop counts as 1. Make sure you stay light on your feet and keep your core engaged. After you finish one way. Start from the opposite side of the square and go the other direction. 15-30 second break in between

2 Leg Square Hops

1 set of 20 in each direction 

Jump in each point of the imaginary square 40 times. Each square hop counts as 1. Make sure you stay light on your feet and keep your core engaged. After you finish one way. Start from the opposite side of the square and go the other

1 Leg Square Hops

SOUND UP for detailed instructions!

4 sets of 50 adding up to 200 total. Or do reps of 4 sets of 25 to start out adding up to 100.

In between each set 3 sets of 10 slow calf raises

Stand a little outside shoulder width apart. Have both of your feet pointed forward. Squat down to 90 degrees or slightly below. For this exercise there is no need to go to deep because we are trying to mimic jumping angles. 

You will feel the burn. Hang in there because you will be flying really soon!

Half Squats

1 set of 30. 15 with opposite arm and 15 with other arm.

Bend your knee slightly with the leg that’s on the ground but keep the back leg straight. The back leg should only slightly touch the ground to balance at times but all of your weight should be on the leg on the ground. 

Touch the ground with your finger tips. Go through the movement slowly to begin and work your way up to a decent speed. This exercise is great to activate the hamstrings right before you explode to jump. Great for 1 leg jumping and sprinting! You will feel the burn and it will be hard to balance working your foot muscles as well as your glutes, lower back. The opposite leg the hip flexors will be fatiguing as well which is crucial to run faster and jump higher!

1 Leg/1 Arm Rdl With Kick

2 sets of 25

This exercise is great for improving hip mobility and strengthening the inner hip muscles in order to explode maximumly in your jump and sprint.

Forward Hip Circles

Backward Hip Circles

1 set of 100
25 feet forward, 25 feet pointed out, 25 feet pointed in. And 25 feet pointed forward again totaling to 100

Add light weights as the weeks go on. In Phase 2 you will be given the exact amount of weight to do.

Your goal with these is to go fast. Contrary to popular belief people think fast calf raises don’t have a place in training but they most definitely do. There are slow calf raises in this program as well. This exercise is training your calf muscles and achilles to have a strong stretch shortening cycle. This is exactly what you do when you jump. You have generate energy fast and create force production within a very short amount of time. Every exercise has a time and place! Feel the burn and Let’s fly 🔥

Fast 2 Leg Calf Raises

1 set of 1 minute. The next time you do it add another set of 1 minute. The next time add one more set. 3 sets of 1 minute is your goal

Go down half way or a little above it. You can position your arms in the 3 different ways shown. This is a great exercise for 2 leg jumpers and will make defense a breeze!

Quarter Squat Iso Hold

1 set of 1 minute or 50 hops. Each hop counts as one rep.

Create an imaginary “X” in your mind or use cones. The “X” has a dot in the middle that is your starting point. After each jump, hop back to the middle of the “X”.

Take 1-2 minute break

Not shown 1 Leg Dot Hops!

1 set of 40 reps for 1 leg each or 40 seconds each leg

2 Leg Dot Hops

W4/D4 Bounce Day!!!

Emmanuel

Holy crap it was amazing my legs are dead. Note to future self to do this workout when I get into a breakup to feel pain 🔥

Darian

Very Challenging 🔥🔥 hit every single muscle in the leg

Kevin

W1/D1 Building Foundation

Lucas

My core is sore already but as you said it's definitely key for bounce 😭 good workout

W1/D1 Core Workout

W1/D1 Daily Stretching & Mobility

W1/D2 Daily Stretching & Mobility

It was good it was a tuff workout that will definitely make me faster and make me jump higher

Mason

Wow! This definitely had my kegs work like never before!! Definitely a great workout!

W4/D4 Bounce Day!!!

More workouts from Brian Qman