VERTICAL JUMP

HANDBOOK

VERTICAL JUMP TRAINING

The Jump Program for the serious athlete brought to you by the Shot Science Guys

BUILD A FOUNDATION AND FLY!

Name: __________________________
Version 1.0
DO NOT DISTRIBUTE or REPRODUCE -- For Personal Use ONLY
Shot Science Basketball, 2011

PLEASE READ BEFORE STARTING PROGRAM

Warning:
As with any conditioning program, you should consult your physician to make sure you're capable of
performing these exercises safely. We take no responsibility for any injury that you may sustain in your
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 is
painful, you should discontinue what you are doing and take some time to rest and recover. However, when
training intensely, you may feel discomfort as you push your muscle to its point of fatigue. So keep in mind
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 the
Four Pillars of Jumping. By building a strong foundation in Mobility, Stability, and Strength, youre able to
fully reach your potential when you begin training for Power. Dont skip ahead, youre only holding yourself
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).

Chase Curtiss
-ACSM Registered Clinical Exercise Physiologist
-NSCA Certified Strength & Conditioning Specialist
-Masters in Exercise Science

DO NOT DISTRIBUTE or REPRODUCE -- For Personal Use ONLY

Shot Science Basketball, 2011

EXAMPLE PLAN AND EXPLANATION

Complete each exercise here

Basic Stability

EXERCISE

January 1, 2011
Week of: __________________

Day of the week to be completed

TOTAL

MONDAY

0
20/2

Lying Leg Circles

20/20/25 (R&L)

Lying Foot Circle

20/20 (R&L)

Hip Raises

20 (R&L)

Single-Leg Squat

15/20/20 (R&L)

Bikers

30 (Alternating)

0
20/2
20
/20
15/20

TOTAL

WEDNESDAY

/25 20/20/25

Write down your reps here

(R&L)

TOTAL

FRIDAY
20/20/25 (R&L)

25/25 (R&L)

25/25 (R&L)

25 (R&L)

25 (R&L)

15/20/20 (R&L)

15/20/20 (R&L)

30 (Alternating)

30 (Alternating)

E
L
P
M
A
X
E
30

Goals: Improve overall joint stability; maximize movement efficiency.

Exercise category

These are goals to keep in mind during your workout

MONDAY

Hamstring Bridge

TOTAL
12/13

12/15

TOTAL

WEDNESDAY

12/15

Squat

Lunge (Deep/Shallow)

25/25/30

12/10/8

10/12/14

12/10/8

/30 25/25/30
25/25

FRIDAY

TOTAL

12/15

If weighting these exercises, use light weight for this phase.

Strength

Activation & Functional

EXERCISE

Weighted option in RED.

12/10/8

14
10/12/

25/25/30

12/10/8

10/12/14

12/10/8

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

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

MONDAY

2x8

TOTAL
8/8

TOTAL

WEDNESDAY

12/15

FRIDAY

TOTAL

20/20/25

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

Each number refers to its own set
(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 cant keep going with good form.
Alternating means to alternate from right to left in sequence
Measure and record your vertical
for this phase of training

21

________

_______

Day 1

Day 7

Day 14

Vertical: _______

Dynamic Stretches

DEVELOPMENT STAGE I (WEEKS 1 & 2)

EXERCISE

MONDAY

WEDNESDAY

TOTAL

FRIDAY

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

TOTAL

2x10

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

EXERCISE

Basic Stability

TOTAL

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

15/15/15 (R&L)

Lying Foot Circle

15/15 (R&L)

Hip Raises

10 (R&L)

10 (R&L)

12 (R&L)

Single-Leg Squat

8 (R&L)

10 (R&L)

10 (R&L)

Bikers

20 (Alternating)

TOTAL

15/15/15 (R&L)
15/15 (R&L)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Strength

Activation & Functional

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

TOTAL

10/10 (R&L)

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

EXERCISE

Foam Rolling

MONDAY

MONDAY

IT Band

30 sec (R & L)

Quad Rolls

30 sec (R & L)

Calves

30 sec (R & L)

Achilles

30 sec (R & L)

Hamstrings

30 sec (R & L)

Glutes

30 sec (R & L)

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

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

30 sec (R & L)

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

Goals: Release muscle adhesions; improve flexibility.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

DEVELOPMENT STAGE I (WEEKS 1 & 2)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Explosive Sprints

10x 30 yards

Suicides

3 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

2x 1 min

2x 1 min

Cool-Down Jog

5 min

5 min

TOTAL

10x 30 yards

FRIDAY

TOTAL

10x 30 yards
3 full

(1min rest)

(1min rest)

2x 1 min (R & L)

5 min

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

4 Right/ 4 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

8 Right/ 8 Left

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

EXERCISE
Lying Leg Circles*

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

15/15/15 (R&L)

SATURDAY

TOTAL

15/15/15 (R&L)

Lying Foot Circle

15/15 (R&L)

Hip Raises

10 (R&L)

15/15 (R&L)

Single-Leg Squat
Bikers

20 (Alternating)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

2x40

Zig Zag (Two Foot)

2x20

2x30

2x40

Zig Zag (One Foot)

2x10

2x15

2x20

TOTAL

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

Dynamic Stretches

DEVELOPMENT STAGE I (WEEKS 1 & 2)

EXERCISE

MONDAY

WEDNESDAY

TOTAL

FRIDAY

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

TOTAL

2x10

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

EXERCISE

Basic Stability

TOTAL

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

15/15/15 (R&L)

Lying Foot Circle

15/15 (R&L)

Hip Raises

10 (R&L)

10 (R&L)

12 (R&L)

Single-Leg Squat

8 (R&L)

10 (R&L)

10 (R&L)

Bikers

20 (Alternating)

TOTAL

15/15/15 (R&L)
15/15 (R&L)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Strength

Activation & Functional

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x20

2x20

2x22

Glute Bridge

2x12

2x15

2x20

Hamstring Bridge

2x12

2x15

2x15

Bodyweight Squat

2x15

2x20

15/20/20

Lunge (Deep/Shallow)

12/12 (R&L)

TOTAL

10/12/15 (R&L)

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

EXERCISE

Foam Rolling

MONDAY

MONDAY

IT Band

30 sec (R & L)

Quad Rolls

30 sec (R & L)

Calves

30 sec (R & L)

Achilles

30 sec (R & L)

Hamstrings

30 sec (R & L)

Glutes

30 sec (R & L)

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

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

30 sec (R & L)

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

Goals: Release muscle adhesions; improve flexibility.

TOTAL

DEVELOPMENT STAGE I (WEEKS 1 & 2)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Explosive Sprints

10x 30 yards

Suicides

3 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

2x 1 min

2x 1 min

Cool-Down Jog

5 min

5 min

TOTAL

10x 30 yards

FRIDAY

TOTAL

10x 30 yards
3 full

(1min rest)

(1min rest)

2x 1 min (R & L)

5 min

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

4 Right/ 4 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

8 Right/ 8 Left

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

EXERCISE
Lying Leg Circles*

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

15/15/15 (R&L)

SATURDAY

TOTAL

15/15/15 (R&L)

Lying Foot Circle

15/15 (R&L)

Hip Raises

10 (R&L)

15/15 (R&L)

Single-Leg Squat
Bikers

20 (Alternating)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

2x20

TOTAL

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

Dynamic Stretches

DEVELOPMENT STAGE II (WEEKS 3 & 4)

EXERCISE

MONDAY

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

6 Right/ 6 Left

8 Right / 8 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

TOTAL

2x10

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

EXERCISE

Basic Stability

TOTAL

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/20 (R&L)

Lying Foot Circle

20/20 (R&L)

Hip Raises

12 (R&L)

14 (R&L)

16 (R&L)

Single-Leg Squat

12 (R&L)

14 (R&L)

16 (R&L)

Bikers

24 (Alternating)

TOTAL

25/25/25 (R&L)
25/25 (R&L)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Strength

Activation & Functional

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x20

2x20

2x25

Glute Bridge

15/20

15/25

20/30

Hamstring Bridge

10/15

15/20

15/20

Bodyweight Squat

15/20/20

20/20/25

25/30/40

Lunge (Deep/Shallow)

12/15/20 (R&L)

TOTAL

15/20/25 (R&L)

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

EXERCISE

Foam Rolling

MONDAY

MONDAY

IT Band

30 sec (R & L)

Quad Rolls

30 sec (R & L)

Calves

30 sec (R & L)

Achilles

30 sec (R & L)

Hamstrings

30 sec (R & L)

Glutes

30 sec (R & L)

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

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

30 sec (R & L)

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

Goals: Release muscle adhesions; improve flexibility.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

DEVELOPMENT STAGE II (WEEKS 3 & 4)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Explosive Sprints

10x 30 yards

Suicides

3 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min

3x 1 min

Cool-Down Jog

5 min

5 min

TOTAL

10x 30 yards

FRIDAY

TOTAL

10x 30 yards
3 full

(1min rest)

(1min rest)

2x 1 min (R & L)

5 min

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

4 Right/ 4 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

8 Right/ 8 Left

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

EXERCISE
Lying Leg Circles*

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

15/15/15 (R&L)

SATURDAY

TOTAL

20/20/20 (R&L)

Lying Foot Circle

20/20 (R&L)

Hip Raises

20 (R&L)

25/25 (R&L)

Single-Leg Squat
Bikers

24 (Alternating)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

2x20

TOTAL

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

Dynamic Stretches

DEVELOPMENT STAGE II (WEEKS 3 & 4)

EXERCISE

MONDAY

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

TOTAL

2x10

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

EXERCISE

Basic Stability

TOTAL

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

Lying Foot Circle

20/20 (R&L)

Hip Raises

16 (R&L)

18 (R&L)

20 (R&L)

Single-Leg Squat

16 (R&L)

18 (R&L)

20 (R&L)

Bikers

30 (Alternating)

TOTAL

25/25/25 (R&L)
25/25 (R&L)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Strength

Activation & Functional

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x25

2x25

2x25

Glute Bridge

15/20

15/25

15/30

Hamstring Bridge

10/15

15/20

15/20

Bodyweight Squat

25/30/40

25/30/45

25/35/50

Lunge (Deep/Shallow)

15/20/25 (R&L)

TOTAL

15/20/25 (R&L)

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

EXERCISE

Foam Rolling

MONDAY

MONDAY

IT Band

30 sec (R & L)

Quad Rolls

30 sec (R & L)

Calves

30 sec (R & L)

Achilles

30 sec (R & L)

Hamstrings

30 sec (R & L)

Glutes

30 sec (R & L)

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

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

30 sec (R & L)

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

Goals: Release muscle adhesions; improve flexibility.

TOTAL

DEVELOPMENT STAGE II (WEEKS 3 & 4)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Explosive Sprints

10x 30 yards

Suicides

3 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min

3x 1 min

Cool-Down Jog

5 min

5 min

TOTAL

10x 30 yards

FRIDAY

TOTAL

10x 30 yards
3 full

(1min rest)

(1min rest)

2x 1 min (R & L)

5 min

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

8 Right/ 8 Left

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

EXERCISE
Lying Leg Circles*

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

20/20/20 (R&L)

SATURDAY

TOTAL

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

Hip Raises

20 (R&L)

25/25 (R&L)

Single-Leg Squat
Bikers

30 (Alternating)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

2x20

TOTAL

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

Dynamic Stretches

STRENGTH PHASE (WEEKS 5 & 6)

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

TOTAL

2x10

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

EXERCISE

Basic Stability

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

Lying Foot Circle

20/20 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

25 (R&L)

Single-Leg Squat

12/15 (R&L)

15/15 (R&L)

15/20 (R&L)

Bikers

30 (Alternating)

TOTAL

25/25/25 (R&L)
25/25 (R&L)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x25

2x25

2x25

Glute Bridge

15/20

15/25

15/30

Hamstring Bridge

10/15

15/20

15/20

If 14 or older, you have the option to add weight to the next two exercises.

Squat

25/30/40

12/10/8

Lunge (Deep/Shallow)

15/20/25

12/10/8

25/30/45

TOTAL

Weighted option in RED.

12/10/8

25/35/50

12/10/8

15/20/25

12/10/8

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

Foam Rolling

EXERCISE

MONDAY

IT Band

30 sec (R & L)

Quad Rolls

30 sec (R & L)

Calves

30 sec (R & L)

Achilles

30 sec (R & L)

Hamstrings

30 sec (R & L)

Glutes

30 sec (R & L)

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

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

30 sec (R & L)

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

Goals: Release muscle adhesions; improve flexibility.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

STRENGTH PHASE (WEEKS 5 & 6)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Explosive Sprints

10x 30 yards

Suicides

3 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min

3x 1 min

Cool-Down Jog

5 min

5 min

TOTAL

10x 30 yards

FRIDAY

TOTAL

10x 30 yards
3 full

(1min rest)

(1min rest)

2x 1 min (R & L)

5 min

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

8 Right/ 8 Left

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

EXERCISE
Lying Leg Circles*

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

20/20/20 (R&L)

SATURDAY

TOTAL

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

Hip Raises

20 (R&L)

25/25 (R&L)

Single-Leg Squat
Bikers

30 (Alternating)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

2x20

TOTAL

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

Dynamic Stretches

STRENGTH PHASE (WEEKS 5 & 6)

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

TOTAL

2x10

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

EXERCISE

Basic Stability

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

Lying Foot Circle

20/20 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

25 (R&L)

Single-Leg Squat

12/15 (R&L)

15/15 (R&L)

15/20 (R&L)

Bikers

30 (Alternating)

TOTAL

25/25/25 (R&L)
25/25 (R&L)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x25

2x25

2x25

Glute Bridge

15/20

15/25

15/30

Hamstring Bridge

10/15

15/20

15/20

If 14 or older, you have the option to add weight to the next two exercises.

Squat

25/30/40

12/10/8

Lunge (Deep/Shallow)

15/20/25

12/10/8

25/30/45

12/10/8

TOTAL

Weighted option in RED.

25/35/50

12/10/8

15/20/25

12/10/8

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

Foam Rolling

EXERCISE

MONDAY

IT Band

30 sec (R & L)

Quad Rolls

30 sec (R & L)

Calves

30 sec (R & L)

Achilles

30 sec (R & L)

Hamstrings

30 sec (R & L)

Glutes

30 sec (R & L)

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

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

30 sec (R & L)

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

Goals: Release muscle adhesions; improve flexibility.

TOTAL

STRENGTH PHASE (WEEKS 5 & 6)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Explosive Sprints

10x 30 yards

Suicides

3 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min

3x 1 min

Cool-Down Jog

5 min

5 min

TOTAL

10x 30 yards

FRIDAY

TOTAL

10x 30 yards
3 full

(1min rest)

(1min rest)

2x 1 min (R & L)

5 min

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

8 Right/ 8 Left

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

EXERCISE
Lying Leg Circles*

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

20/20/20 (R&L)

SATURDAY

TOTAL

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

Hip Raises

20 (R&L)

25/25 (R&L)

Single-Leg Squat
Bikers

30 (Alternating)

30 (Alternating)

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

2x20

TOTAL

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

Dynamic Stretches

RECOVERY PHASE (WEEKS 7 & 8)

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

Lying Foot Circle

20/20 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

25 (R&L)

Single-Leg Squat

12/15 (R&L)

15/20 (R&L)

Bikers

30 (Alternating)

30 (Alternating)

TOTAL

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x25

2x25

Glute Bridge

15/20

15/30

Hamstring Bridge

10/15

15/20

If 14 or older, you have the option to add weight to the next two exercises.

TOTAL

Weighted option in RED.

Squat

25/25/30

12/10/8

25/25/35

12/10/8

Lunge (Deep/Shallow)

10/12/14

12/10/8

10/12/18

12/10/8

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

Foam Rolling

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

Achilles

30 sec (R & L)

30 sec (R & L)

Hamstrings

30 sec (R & L)

30 sec (R & L)

Glutes

30 sec (R & L)

30 sec (R & L)

Goals: Release muscle adhesions; improve flexibility.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

RECOVERY PHASE (WEEKS 7 & 8)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Explosive Sprints

10x 30 yards

Suicides

4 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min (R & L)

Cool-Down Jog

5 min

TOTAL

(1min rest)

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

8 Right/ 8 Left

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

Lying Leg Circles*

20/20/20 (R&L)

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

30 (Alternating)

30 (Alternating)

TOTAL

Single-Leg Squat
Bikers

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

TOTAL

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

Dynamic Stretches

RECOVERY PHASE (WEEKS 7 & 8)

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

Lying Foot Circle

20/20 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

25 (R&L)

Single-Leg Squat

12/15 (R&L)

15/20 (R&L)

Bikers

30 (Alternating)

30 (Alternating)

TOTAL

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Glute Squeeze

2x25

2x25

Glute Bridge

15/20

15/30

Hamstring Bridge

10/15

15/20

If 14 or older, you have the option to add weight to the next two exercises.

TOTAL

Weighted option in RED.

Squat

25/25/30

12/10/8

25/25/35

12/10/8

Lunge (Deep/Shallow)

10/12/14

12/10/8

10/12/18

12/10/8

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

Foam Rolling

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

Achilles

30 sec (R & L)

30 sec (R & L)

Hamstrings

30 sec (R & L)

30 sec (R & L)

Glutes

30 sec (R & L)

30 sec (R & L)

Goals: Release muscle adhesions; improve flexibility.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

RECOVERY PHASE (WEEKS 7 & 8)

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Explosive Sprints

10x 30 yards

Suicides

4 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min (R & L)

Cool-Down Jog

5 min

TOTAL

(1min rest)

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

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TUESDAY

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

8 Right/ 8 Left

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

TOTAL

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

Lying Leg Circles*

20/20/20 (R&L)

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

30 (Alternating)

30 (Alternating)

TOTAL

Single-Leg Squat
Bikers

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

The X

2x40

2x40

Zig Zag (Two Foot)

2x40

2x40

Zig Zag (One Foot)

2x20

2x20

TOTAL

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

Dynamic Stretches

POWER PHASE I (WEEKS 9 & 10)

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

MONDAY

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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

10/12/15 (R&L)

12/15/20

15/20/20 (R&L)

Bikers

30 (Alternating)

30 (Alternating)

30 (Alternating)

TOTAL

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Glute Squeeze

20/25

Glute Bridge

15/20

Hamstring Bridge

10/15

If weighting these exercises, use light weight for this phase.

Squat

25/25/30

12/10/8

Lunge (Deep/Shallow)

10/12/14

12/10/8

TOTAL

FRIDAY

TOTAL

Weighted option in RED.

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

Power Series

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

8/8/10

8/8/10

Depth Jumps

Goals: Innervate muscles for quick, powerful movements.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

POWER PHASE I (WEEKS 9 & 10)

Foam Rolling

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

Achilles

30 sec (R & L)

30 sec (R & L)

Hamstrings

30 sec (R & L)

30 sec (R & L)

Glutes

30 sec (R & L)

30 sec (R & L)

TOTAL

Goals: Release muscle adhesions; improve flexibility.

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Explosive Sprints

10x 30 yards

Suicides

4 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min (R & L)

Cool-Down Jog

5 min

(1min rest)

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

TOTAL

POWER PHASE I (WEEKS 9 & 10)

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TOTAL

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

8 Right/ 8 Left

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

TUESDAY

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

Lying Leg Circles*

20/20/20 (R&L)

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

30 (Alternating)

30 (Alternating)

TOTAL

Single-Leg Squat
Bikers

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

The X

2x40

Zig Zag (Two Foot)

2x40

Zig Zag (One Foot)

2x20

TOTAL

SATURDAY

TOTAL

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

Dynamic Stretches

POWER PHASE I (WEEKS 9 & 10)

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

MONDAY

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

20/20/25 (R&L)

20/20/25 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

25/25 (R&L)

Hip Raises

25 (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)

TOTAL

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Glute Squeeze

20/25

Glute Bridge

15/20

Hamstring Bridge

10/15

If weighting these exercises, use light weight for this phase.

Squat

25/25/30

12/10/8

Lunge (Deep/Shallow)

10/12/14

12/10/8

TOTAL

FRIDAY

TOTAL

Weighted option in RED.

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

Power Series

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

8/8/10

8/8/10

Depth Jumps

Goals: Innervate muscles for quick, powerful movements.

TOTAL

POWER PHASE I (WEEKS 9 & 10)

Foam Rolling

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

Achilles

30 sec (R & L)

30 sec (R & L)

Hamstrings

30 sec (R & L)

30 sec (R & L)

Glutes

30 sec (R & L)

30 sec (R & L)

TOTAL

Goals: Release muscle adhesions; improve flexibility.

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Explosive Sprints

10x 30 yards

Suicides

4 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min (R & L)

Cool-Down Jog

5 min

(1min rest)

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

TOTAL

POWER PHASE I (WEEKS 9 & 10)

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TOTAL

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

8 Right/ 8 Left

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

TUESDAY

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

Lying Leg Circles*

20/20/20 (R&L)

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

30 (Alternating)

30 (Alternating)

TOTAL

Single-Leg Squat
Bikers

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

The X

2x40

Zig Zag (Two Foot)

2x40

Zig Zag (One Foot)

2x20

TOTAL

SATURDAY

TOTAL

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

Dynamic Stretches

POWER PHASE II (WEEKS 11 & 12)

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

MONDAY

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

TOTAL

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Glute Squeeze

20/25

Glute Bridge

20/25

Hamstring Bridge

12/15

If weighting these exercises, use light weight for this phase.

Squat

25/25/30

12/10/8

Lunge (Deep/Shallow)

10/12/14

12/10/8

TOTAL

FRIDAY

TOTAL

Weighted option in RED.

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

Power Series

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Two-Foot Max Jump

12/18/RTF

12/18/RTF

Lateral Hop to MJ

10/12/16

10/12/16

One-Leg Drives

16/18/20

16/18/20

Box Jumps

(Two Foot)

10/12/16

10/12/16

Box Jumps

(One Foot)

6/8/10 (R&L)

6/8/10 (R&L)

8/10/12

8/10/12

Depth Jumps

Goals: Innervate muscles for quick, powerful movements.

Vertical: _______
Day 1

________

_______

Day 7

Day 14

TOTAL

POWER PHASE II (WEEKS 11 & 12)

Foam Rolling

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

Achilles

30 sec (R & L)

30 sec (R & L)

Hamstrings

30 sec (R & L)

30 sec (R & L)

Glutes

30 sec (R & L)

30 sec (R & L)

TOTAL

Goals: Release muscle adhesions; improve flexibility.

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Explosive Sprints

10x 30 yards

Suicides

4 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min (R & L)

Cool-Down Jog

5 min

(1min rest)

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

TOTAL

POWER PHASE II (WEEKS 11 & 12)

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TOTAL

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

8 Right/ 8 Left

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

TUESDAY

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

Lying Leg Circles*

20/20/20 (R&L)

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

30 (Alternating)

30 (Alternating)

TOTAL

Single-Leg Squat
Bikers

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

The X

2x40

Zig Zag (Two Foot)

2x40

Zig Zag (One Foot)

2x20

TOTAL

SATURDAY

TOTAL

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

Dynamic Stretches

POWER PHASE II (WEEKS 11 & 12)

EXERCISE

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lunge-Inside Elbow

10 Right/ 10 Left

10 Right/ 10 Left

10 Right/ 10 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

MONDAY

Week of: __________________

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Lying Leg Circles*

20/20/25 (R&L)

20/20/25 (R&L)

20/20/25 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

25/25 (R&L)

Hip Raises

25 (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)

TOTAL

Goals: Improve overall joint stability; maximize movement efficiency.

Strength

Activation & Functional

EXERCISE

MONDAY

TOTAL

WEDNESDAY

Glute Squeeze

20/25

Glute Bridge

20/25

Hamstring Bridge

12/15

If weighting these exercises, use light weight for this phase.

Squat

25/25/30

12/10/8

Lunge (Deep/Shallow)

10/12/14

12/10/8

TOTAL

FRIDAY

TOTAL

Weighted option in RED.

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

Power Series

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Two-Foot Max Jump

12/18/RTF

12/18/RTF

Lateral Hop to MJ

10/12/16

10/12/16

One-Leg Drives

16/18/20

16/18/20

Box Jumps

(Two Foot)

10/12/16

10/12/16

Box Jumps

(One Foot)

6/8/10 (R&L)

6/8/10 (R&L)

8/10/12

8/10/12

Depth Jumps

Goals: Innervate muscles for quick, powerful movements.

TOTAL

POWER PHASE II (WEEKS 11 & 12)

Foam Rolling

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

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)

Achilles

30 sec (R & L)

30 sec (R & L)

Hamstrings

30 sec (R & L)

30 sec (R & L)

Glutes

30 sec (R & L)

30 sec (R & L)

TOTAL

Goals: Release muscle adhesions; improve flexibility.

Interval Aerobic Training

EXERCISE

MONDAY

TOTAL

WEDNESDAY

TOTAL

FRIDAY

Explosive Sprints

10x 30 yards

Suicides

4 full

Jump Rope (one leg)

2x 1 min (R & L)

Jump Rope (two leg)

3x 1 min (R & L)

Cool-Down Jog

5 min

(1min rest)

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

TOTAL

POWER PHASE II (WEEKS 11 & 12)

Dynamic Stretches

OFF DAY TRAINING

EXERCISE

TOTAL

THURSDAY

TOTAL

SATURDAY

Lunge-Inside Elbow

8 Right/ 8 Left

8 Right/ 8 Left

8 Right/ 8 Left

Knee Hug

2x8

2x8

2x10

Quad Walk

2x8

2x8

2x10

Over-Under

2x8

2x8

2x10

TOTAL

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

EXERCISE

Basic Stability

TUESDAY

TUESDAY

TOTAL

THURSDAY

TOTAL

SATURDAY

Lying Leg Circles*

20/20/20 (R&L)

20/20/20 (R&L)

Lying Foot Circle

25/25 (R&L)

25/25 (R&L)

Hip Raises

20 (R&L)

20 (R&L)

30 (Alternating)

30 (Alternating)

TOTAL

Single-Leg Squat
Bikers

Goals: Improve overall joint stability; maximize movement efficiency.

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

Dot Drills

EXERCISE

TUESDAY

TOTAL

THURSDAY

The X

2x40

Zig Zag (Two Foot)

2x40

Zig Zag (One Foot)

2x20

TOTAL

SATURDAY

TOTAL

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