Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball

8/9/2019 Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball

1/31

DO NOT DISTRIBUTE or REPRODUCE -- For Personal Use ONLY

©Shot Science Basketball, 2011

HANDBOOK

VERTICAL JUMP TRAININGThe Jump Program for the serious athlete brought to you by the Shot Science Guys

Name: __________________________

BUILD A FOUNDATION A N D F L Y !

Version 1.0


2/31

DO NOT DISTRIBUTE or REPRODUCE -- For Personal Use ONLY

©Shot Science Basketball, 2011

Warning:

As with any conditioning program, you should consult your physician to make sure you're capable o

performing these exercises safely. We take no responsibility for any injury that you may sustain in you

personal training. We provide these training guidelines for you to use with YOUR own discretion.

When using this program as a training guide, you must remember to listen to your body. If something i

painful, you should discontinue what you are doing and take some time to rest and recover. However, whe

training intensely, you may feel discomfort as you push your muscle to its point of fatigue. So keep in min

that there is a very important difference between the pain of injury and the discomfort of proper training.

The workouts in this handbook are designed to encompass the Shot Science Vertical Leap philosophy of th

“Four Pillars” of Jumping. By building a strong foundation in Mobility, Stability, and Strength, you’re able t

fully reach your potential when you begin training for Power. Don’t skip ahead, you’re only holding yourse

back!

This 12 week program should serve as a “Jumping Off Point” for your Vertical Training. Once you graduate

from this workout schedule, you can move on to the next workout plan that will include new exercises and

goals. Stay tuned!

For explanations and demonstrations of each exercise

please visit our Youtube Channel ( http://www.youtube.com/ShotScience ).

PLEASE READ BEFORE STARTING PROGRAM

Chase Curtiss-ACSM Registered Clinical Exercise Physiologist

-NSCA Certified Strength & Conditioning Specialist

-Masters in Exercise Science

http://www.youtube.com/ShotSciencehttp://www.youtube.com/ShotSciencehttp://www.youtube.com/ShotSciencehttp://www.youtube.com/ShotScience


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EXAMPLE PLAN AND EXPLANATION

EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTA

Hamstring Bridge 12/15 12/15 12/15

If weighting these exercises, us light eight for this phase. Weigh ed option in RED.

Squat 25/25/30 12/10/8 25/25/30 12/10/8 25/25/30 12/10/8

Lunge (Deep/Shallow) 10/12/14 12/10/8 10/12/14 12/10/8

A c t i v a t i o n & F u n c t i o n a l

S t r e n g t h

Goals: Learn to activate certain muscle groups; utilize entire muscle.


Lying Leg Circles 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)

Lying Foot Circle 20/20 (R&L) 25/25 (R&L) 25/25 (R&L)

Hip Raises 20 (R&L) 25 (R&L) 25 (R&L)

Single-Leg Squat 15/20/20 (R&L) 15/20/20 (R&L) 15/20/20 (R&L)

Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y

Goals: Improve overall joint stability; maximize movement efficiency.

Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14

Complete each exercise hereDay of the week to be completed

Write down your reps here

These are goals to keep in mind during your workout

When given this option, choose the one that applies to you

(R&L) means to perform for both the Right and Left side for that body part.

RTF means “Repeat To Failure.” Continue this set until you can’t keep going with good form.

Alternating means to alternate from right to left in sequence

EXERCISE MONDAY TOTAL WEDNESDAY TOTAL FRIDAY TOTAL

Squat 2x8 12/15 20/20/25

This means (sets) x (reps), so 2 sets for 8 repetitions each

Each number refers to its own set

Exercise category

Measure and record your vertical

for this phase of training

2 0/ 2 0/ 2 5

January 1, 2011

2 0/ 2 0

2 0

1 5/ 2 0/ 2 0

3 0

1 2/1 3

2 5/ 2 5/ 3 0

1 0/1 2/1 4

8/ 8

21”


4/31

DEVELOPMENT STAGE I (WEEKS 1 & 2)


Lunge-Inside Elbow 4 Right/ 4 Left 6 Right / 6 Left 8 Right/ 8 Left

Knee Hug 2x8 2x8 2x10

Quad Walk 2x8 2x8 2x10

Over-Under 2x8 2x10

D y n a

m i c S t r e t c h e s

Goals: Stretch and warm-up muscles; improve flexibility.


IT Band 30 sec (R & L) 30 sec (R & L)

Quad Rolls 30 sec (R & L) 30 sec (R & L)

Calves 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)

Achilles 30 sec (R & L) 30 sec (R & L)

Hamstrings 30 sec (R & L) 30 sec (R & L) 30 sec (R & L)

Glutes 30 sec (R & L) 30 sec (R & L) F o a m R

o l l i n g

Goals: Release muscle adhesions; improve flexibility.

Note: *Clockwise circles, counter-clockwise circles, and up & down. Perform for each leg.


Glute Squeeze 2x15 2x15 2x20

Glute Bridge 2x10 2x12 2x15

Hamstring Bridge 2x10 2x10 2x12

Bodyweight Squat 2x10 2x12 2x15

Lunge (Deep/Shallow) 8/8 (R&L) 10/10 (R&L) A c t i v a t i o n & F u n c t i o n a l

S t r e n g t h



Lying Leg Circles* 15/15/15 (R&L) 15/15/15 (R&L)

Lying Foot Circle 15/15 (R&L) 15/15 (R&L)


Single-Leg Squat 8 (R&L) 10 (R&L) 10 (R&L)

Bikers 20 (Alternating) 30 (Alternating) B a s i

c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14


5/31


EXERCISE TUESDAY TOTAL THURSDAY TOTAL SATURDAY TOTA

Lunge-Inside Elbow 4 Right/ 4 Left 8 Right/ 8 Left



Over-Under 2x8 2x8 2x10

D y n a m i c S t r e t c h

e s




The “X” 2x40 2x40 2x40

Zig Zag (Two Foot) 2x20 2x30 2x40

Zig Zag (One Foot) 2x10 2x15 2x20 D o t D r i l l s

Goals: Improve foot speed and quickness; dial in coordination and balance.




Hip Raises 10 (R&L)

Single-Leg Squat

Bikers 20 (Alternating) 30 (Alternating) B a s i c S t a b i l i t y



Explosive Sprints 10x 30 yards 10x 30 yards 10x 30 yards

Suicides 3 full (1min rest) 3 full (1min rest)

Jump Rope (one leg) 2x 1 min (R & L) 2x 1 min (R & L)

Jump Rope (two leg) 2x 1 min 2x 1 min

Cool-Down Jog 5 min 5 min 5 min I n t e r v a l A

e r o b i c T r a i n i n g

Goals: Improve cardiovascular fitness; burn fat and lean out the body.

“OFF“ DAY TRAINING


6/31






Over-Under 2x8 2x10

D y n a










o l l i n g





Glute Bridge 2x12 2x15 2x20

Hamstring Bridge 2x12 2x15 2x15

Bodyweight Squat 2x15 2x20 15/20/20

Lunge (Deep/Shallow) 12/12 (R&L) 10/12/15 (R&L) A c t i v a t i o n & F u n c t i o n a l

S t r e n g t h








c S t a b i l i t y


Week of: __________________


7/31








e s




The “X” 2x40 2x40 2x40







Hip Raises 10 (R&L)

Single-Leg Squat













8/31

DEVELOPMENT STAGE II (WEEKS 3 & 4)





Over-Under 2x8 2x10

D y n a










o l l i n g





Glute Bridge 15/20 15/25 20/30


Bodyweight Squat 15/20/20 20/20/25 25/30/40

Lunge (Deep/Shallow) 12/15/20 (R&L) 15/20/25 (R&L) A c t i v a t i o n & F u n c t i o n a l

S t r e n g t h








c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14


9/31








e s




The “X” 2x40 2x40 2x40







Hip Raises 20 (R&L)

Single-Leg Squat













10/31



Lunge-Inside Elbow 10 Right/ 10 Left 10 Right/ 10 Left 10 Right/ 10 Left



Over-Under 2x8 2x10

D y n a










o l l i n g





Glute Bridge 15/20 15/25 15/30


Bodyweight Squat 25/30/40 25/30/45 25/35/50

Lunge (Deep/Shallow) 15/20/25 (R&L) 15/20/25 (R&L) A c t i v a t i o n & F u n c t i o n a l

S t r e n g t h








c S t a b i l i t y


Week of: __________________


11/31








e s




The “X” 2x40 2x40 2x40







Hip Raises 20 (R&L)

Single-Leg Squat













12/31

STRENGTH PHASE (WEEKS 5 & 6)





Over-Under 2x8 2x10

D y n a










o l l i n g




Glute Bridge 15/20 15/25 15/30


If 14 or older, you have the option to dd weig t to the next two exercises. Weighted option in RED.

Squat 25/30/40 12/10/8 25/30/45 12/10/8 25/35/50 12/10/8



S t r e n g t h






Single-Leg Squat 12/15 (R&L) 15/15 (R&L) 15/20 (R&L)


c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14


13/31








e s




The “X” 2x40 2x40 2x40







Hip Raises 20 (R&L)

Single-Leg Squat













14/31






Over-Under 2x8 2x10

D y n a










o l l i n g




Glute Bridge 15/20 15/25 15/30



Squat 25/30/40 12/10/8 25/30/45 12/10/8 25/35/50 12/10/8



S t r e n g t h






Single-Leg Squat 12/15 (R&L) 15/15 (R&L) 15/20 (R&L)


c S t a b i l i t y


Week of: __________________


15/31








e s




The “X” 2x40 2x40 2x40







Hip Raises 20 (R&L)

Single-Leg Squat













16/31

RECOVERY PHASE (WEEKS 7 & 8)






D y n a






Calves 30 sec (R & L) 30 sec (R & L)


Hamstrings 30 sec (R & L) 30 sec (R & L)


o l l i n g



Glute Squeeze 2x25 2x25

Glute Bridge 15/20 15/30

Hamstring Bridge 10/15 15/20


Squat 25/25/30 12/10/8 25/25/35 12/10/8



S t r e n g t h



Lying Leg Circles* 20/20/25 (R&L)


Hip Raises 20 (R&L) 25 (R&L)

Single-Leg Squat 12/15 (R&L) 15/20 (R&L)


c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14


17/31








e s




The “X” 2x40 2x40

Zig Zag (Two Foot) 2x40 2x40

Zig Zag (One Foot) 2x20 2x20 D o t D r i l l s






Single-Leg Squat




Explosive Sprints 10x 30 yards

Suicides 4 full (1min rest)

Jump Rope (one leg) 2x 1 min (R & L)

Jump Rope (two leg) 3x 1 min (R & L)

Cool-Down Jog 5 min I n t e r v a l A





18/31







D y n a










o l l i n g



Glute Squeeze 2x25 2x25

Glute Bridge 15/20 15/30

Hamstring Bridge 10/15 15/20


Squat 25/25/30 12/10/8 25/25/35 12/10/8



S t r e n g t h



Lying Leg Circles* 20/20/25 (R&L)



Single-Leg Squat 12/15 (R&L) 15/20 (R&L)


c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14


19/31








e s




The “X” 2x40 2x40

Zig Zag (Two Foot) 2x40 2x40

Zig Zag (One Foot) 2x20 2x20 D o t D r i l l s






Single-Leg Squat








Cool-Down Jog 5 min I n t e r v a l A





20/31

POWER PHASE I (WEEKS 9 & 10)






D y n a




Glute Squeeze 20/25

Glute Bridge 15/20

Hamstring Bridge 10/15


Squat 25/25/30 12/10/8

Lunge (Deep/Shallow) 10/12/14 12/10/8


S t r e n g t h



Lying Leg Circles* 20/20/25 (R&L) 20/20/25 (R&L) 20/20/25 (R&L)



Single-Leg Squat 10/12/15 (R&L) 12/15/20 15/20/20 (R&L)

Bikers 30 (Alternating) 30 (Alternating) 30 (Alternating) B a s i

c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14


Two-Foot Max Jump 8/12/RTF 8/12/RTF

Lateral Hop to MJ 8/12/12 8/12/12

One-Leg Drives 12/16/20 12/16/20

Box Jumps (Two Foot) 10/10/12 10/10/12

Box Jumps (One Foot) 6/8/8 (R&L) 6/8/8 (R&L)

Depth Jumps 8/8/10 8/8/10 P o w e r S e r i e s

Goals: Innervate muscles for quick, powerful movements.


21/31







Cool-Down Jog 5 min I n t e r v a l A e r o b i c T r a

i n i n g









o l l i n g



22/31







D y n a m i c S t

r e t c h e s




The “X” 2x40

Zig Zag (Two Foot) 2x40

Zig Zag (One Foot) 2x20 D o t D r i l l s






Single-Leg Squat





23/31







D y n a




Glute Squeeze 20/25

Glute Bridge 15/20



Squat 25/25/30 12/10/8



S t r e n g t h








c S t a b i l i t y


Week of: __________________




One-Leg Drives 12/16/20 12/16/20






24/31








i n i n g









o l l i n g



25/31







D y n a m i c S t

r e t c h e s




The “X” 2x40








Single-Leg Squat





26/31

POWER PHASE II (WEEKS 11 & 12)






D y n a




Glute Squeeze 20/25

Glute Bridge 20/25



Squat 25/25/30 12/10/8



S t r e n g t h








c S t a b i l i t y


Week of: __________________

Day 1 Day 7

Vertical: _______ ________ _______Day 14




One-Leg Drives 16/18/20 16/18/20






27/31







i n i n g









o l l i n g




28/31






D y n a m i c S t

r e t c h e s




The “X” 2x40








Single-Leg Squat






29/31







D y n a




Glute Squeeze 20/25

Glute Bridge 20/25



Squat 25/25/30 12/10/8



S t r e n g t h








c S t a b i l i t y


Week of: __________________




One-Leg Drives 16/18/20 16/18/20






30/31







i n i n g









o l l i n g




31/31






D y n a m i c S t

r e t c h e s




The “X” 2x40








Single-Leg Squat





Documents

Vertical Jump Handbook Ver. 1.0 -- Shot Science Basketball