Name: Playbook - Jess Racz - Vertical Jump Day
Uploaded: 2022-09-16T05:39:39.331Z
Duration: 45 min
Description: Vertical Jump Day

Explosiveness day with NBA G-League Hooper Rodney Pryor!

Forward Skips with arm swings

Go for about :20 sec or distance of full Court and back

Standing Side Shuffle with Arm Swing

Go for about :20 seconds or full Court & back

Backward Skips with Arm Swings

Straight Leg Skips

Quad Pull With reach

Crossover Adductor Stretch

Keep legs at 90 degrees the entire time
Number of reps shown = total

Hip Swivels

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

Go the distance of a full basketball court using the space you have or about :20 sec

Forward Facing Under Carioca

Go for :20 sec / the distance of a full basketball court using the space you have

Backward Crossover Steps

Dynamic Warm Up

If you don’t have access to this set up (two bands tied together with the dumbbells holding them) go bodyweight

Banded Pogo Hops

drop off a 12-18 inch box with a 6-12# medicine ball depending on strength level. Floor is hot lava!! As soon as you hit the ground, get up!

Drop MB Toss with Catch

Power Series 1

If you have access to elevate your trap bar, do so. You can use bumper plates as an easy substitution for these blocks. Focus on getting up as fast as possible and controlling on the way down.

Elevated Trap Bar Deadlift

If you don’t have access to bands for this set up, complete 8 vertical jumps or 4 box jumps

Banded Assisted Jumps

Power Series #2

Didn’t record this section of his workout, but these are the two exercises he did!

DB Bench Press

Use band as substitute for cable. If you don’t have band, complete a DB Bent Over Row

Mid Cable Row

Upper Body Set

:20 - :30 sec on each side 
If easy, hold weight on hip

Copenhagen Plank

Use 5-15# DBs depending on strength and stability capabilities 
5 reps each side = 10 reps total for each leg

Single Leg DB Cross Punches

Keep the pelvis (hips) locked in place the entire time!!

Pelvis Stability Straight Leg Raises

Injury Reduction Accessory

Vertical Jump Day

Armando

Plyo Play + Post Chain Strength with NBA Player

Single Leg Strength + Deceleration + Ankle Strength

First Step & Sprint Emphasis Workout

Hip Mobility & Flow With NBA Player #2

Vidmantas

Hip Mobility Flow w/ NBA Athlete #3

Hip Mobility & Lateral Change of Direction w/ NBA Athlete

Plyometrics & Full Body Strength with NBA Athlete

Stability + Plyos + Lower Body Strength with NBA Athlete

Hip Mobility & Flow with NBA athlete

Lateral Power, Speed and Strength Day

Deceleration & Explosiveness Day

Still learning how to use the app, but so far so good.

Raphael

Low Intensity, High Volume Strength Day

Injury Reduction, Correctives, Movement & Strength Day

Mobility & Hip Strength Work

Hip Health, Glute & Adductor Strength

Lateral Reactive Strength & Adductor Day

It's great, this is helpful for me.
Especially for the warmup, when I training everytime my knee was pain, but did the everything on list made my performance better.

Vertical Jump Day

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