Name: Playbook - Jess Racz - Vertical Jump Workout!
Uploaded: 2022-10-07T03:29:12.817Z
Duration: 30 min
Description: Vertical Jump Workout!

This workout is all about improving your vertical jump!

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 bands for this set up, complete 8 vertical jumps or 4 box jumps

Banded Assisted Jumps

If you don’t have access to high hurdles, you can substitute them for any target to jump over (low hurdle, cones, water bottles, DBs, etc) all that matters is that you jump as high as you can 

1 rep = 4 jumps

High Hurdle Hops

Vertical Jump Superset #1

Substitute these blocks for a bumper plate or low plyo box about ~6 inches 
20 reps each side

Lateral Bumper Plate Hops

Rear Foot Elevated Split Squat (Heavy)

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Lower Body Power Development: Single Leg #2

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It was phenomenal. Always love challenging myself athletically?

Alijah Arnold

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Armando

Got Bounce Part 2! Vertical jump workout!

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Full body warm up & full body workout felt really good 👍 elastic explosive power and strong

Vidmantas

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It's great. I have a complete training plan since I use it.

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