Name: Playbook - Jess Racz - Vertical Jump Mechanics & Full Body Strength
Uploaded: 2022-10-07T03:29:12.831Z
Duration: 45 min
Description: Vertical Jump Mechanics & Full Body Strength

Couch Stretch

8 on each side 
Keep pelvis locked in place

Floor Glute Bridge Marches

Pause at the top of each rep for 3 seconds

Glute Bridge with Pause

Can do this in place if you don’t have room to walk 
Complete 7 on each side

Walking Hamstring Stretch

Go Half Court distance with the space you have. Can also do this in place.

Straight Leg Skips

Adductor Leg Swings

Crossover Adductor Stretch

# of reps shown = total number of reps (not reps each side) 
- example: if it says 10 reps = 5 reps on each side
Pay attention to your angles — look at the positions of your knees, feet, and torso 
- make sure knees aren’t diving in too much 
- make sure feet are relatively straight 
- make sure torso rotation isn’t out of control

Continuous Euro Bounds

Stabilize for 2 seconds before moving on to next rep
Add weight if you’ve mastered BW
Complete even amount of reps on both sides

Lateral Push Outs

Vertical Jump Emphasis Warm Up

Use a basketball or a light medicine ball 
5 reps on each side

Single Leg Snapdown

Drop down as fast as possible — sit back into your hips

Double Leg Snapdown

If you don’t have access to bands, you can go without them! 
3 reps on each side

Banded Penultimate Step

Vertical Jump Mechanics

Aim for 30 seconds each leg — go at a pace that you can be under control & as you get better, then you can increase speed!

Dot Drill

- for this RFESS variation, keep your shin at an “L” shaped angle. Make sure knee does not go over shoelaces. This will target the glute more!
Complete number of reps shown on each side

RFESS (with vertical shin)

- Lay on the floor or elevated your shoulders on a bench or chair with your legs bent at 90 degrees
- Push through your heels bringing your hips up 
- hold each rep at the top for 5 seconds

Glute bridge marches

Single Arm Glute Bridge Bench Press

DB Renegade Alternating Rows

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

Copenhagen Plank

Full Body Strength

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