Weeks 1 and 2:

                Stabilizer Training

1. Balance on a Ball- 8 minutes
2. Single Leg Wobble Board Balancing- 1 minute each leg
3. Balance on tennis balls- 8 minutes
4. One Leg Squats 3x8
5. Wobble Board Balancing- 5 minutes

Strength Training

1.        Squats 3x25

2.        Lunges 3x15

3.        Calf Raises 3x55

4.        Glute Ham Raises 3x5

5.        Diagonal Lunges 3x15

6.        Seated Toe Raises 3x 2 Minutes

 Weeks 3 and 4:

                Stabilizer Training

1. Balance on a ball-15 minutes
2. Stabilizer Lunges 3x10
3. Stabilizer Squats on Basketball 3x20
4. Stabilizer Squats on Tennis Ball 3x15

Note: It is extremely important that you go as SLOW as you can on the stabilizer exercises! I know, this is against everything that you have learned in training, but you must go slowly during stabilizers! You are not building strength so it is fine! You should be fighting to keep your balance throughout the whole exercise.

Phase 2- Phase two will be circuit training. For weeks one and two, you will use your body weight only on the strength training sets! Weeks 3 and 4 is when you will start using weights. An Olympic bar on your shoulders should be enough weight during the last two weeks of the phases. Remember, no rest between exercises! Only rest after a set is completed. You will be training on Monday, Wednesday, and Friday once again.

 Weeks 1 and 2:

                Plyometrics

1.        Vertical Jumps

2.        360 Jumps

3.        Standing Broad Jumps

4.        Tuck Jumps

5.        Quick Box Jumps (15 inches high)

Note: You will do 10 of each exercise listed above, with no weight. Do the quick box jumps for 20 seconds. Go through these 5 exercises three times. Go through the ENTIRE set with no rest in between. Rest after sets.

 Strength Training 3x12

1. Squats
2. Lunges
3. Step Ups
4. Squat Jumps
5. Scissor Jumps

Note: You will not use any weight in the first two weeks. Go through the entire set without resting. Rest after sets.

 Weeks 3 and 4:

Plyometrics

1. Vertical Jumps
2. Right Leg Jumps
3. Left Leg Jumps
4. Standing Broad Jumps
5. 360 Jumps

Note: You do 3x of 15 seconds for each exercise. DO NOT REST INBETWEEN EXERCISES!

 Strength Training 3x25

1. Squats
2. Lunges
3. Step Ups
4. Squat Jumps
5. Lunge Jumps

Note: Hold an Olympic bar behind your head on each exercise. If this is too easy or hard, adjust the weight accordingly. Hold the bar behind your head as if you were doing a squat. Once again, do not rest!

 Phase 3- During the first two weeks of phase 3, you will be working on your jumping technique, while hitting the weights hard as well. The final two weeks of the phase will consist of plyometrics and weights. Work on perfecting your form during the first two weeks. Quality is definitely over quantity in this phase. Make sure to swing your arms back and try to use every muscle you should use when you jump. Before you start this phase, break down your jumping and look at yourself in front of a mirror.

 Weeks 1 and 2:

Technique Plyometrics

1. Vertical Jumps
2. Running Vertical Jump
3. Standing Left Leg Jump
4. Standing Right Leg Jump
5. Standing Broad Jump
6. Running Left Leg Jump
7. Running Right Leg Jump
8. Standing Vertical Jump onto box

 Note: You will only do one set of 6 repetitions for each exercise! Make sure that you are doing everything as well as you can.

 Weights

1. Squats
2. Lunges
3. Glute Ham Raises
4. Hip abductions
5. Side Leg Raises
6. Right Leg Press
7. Left Leg Press

 You will do 10 repetitions of each exercise. Use just enough weight where you are nearly lifting to failure by the final repetition.

 Weeks 3 and 4:

Plyometrics

1. Drop Jumps 3x8
2. Depth drops 3x10
3. Box Jumps 3x12
4. Zigzag depth jumps 3x8
5.  Depth Jump 360s 3x1

 Weights

1.        Squats

2.        Lunges

3.        Glute Ham Raises

4.        Hip Abductions

5.        Side Leg Raises

6.        Right Leg Press

7.        Left Leg Press

 You will do 10 repetitions of each exercise. Use just enough weight where you are nearly lifting to failure by the final repetition.

 Phase 4- Phase four will focus on your core (rhyme not intended). The core plays a huge role in your vertical jump. Besides lifting the core, you will be doing different plyometric exercises such as altitude jumps.

 Weeks 1 and 2

Core Training

1. Trunk Rotations 3x20 each direction
2. Deadlifts 3x5
3. Reverse grip Deadlifts 3x5
4. Stiff Legged Deadlifts 3x5
5. Hyperextension 3x25 (no weight)
6. Good Mornings 3x8
7. Sit Ups
8. Crunches
9. Bicycle Crunches
10. Side Bends

 Plyometrics (Done only on Monday and Friday!)

1. Altitude Jumps 2x8
2. Vertical Jumps 3x10
3. Standing Broad Jumps 3x8
4. Calf Jumps- failure

Note: Altitude jumps can be dangerous if they are not done right! Follow the description exactly! Do not pick to high of a box to start off with! Start low and move up!

 Weeks 3 and 4-

Core Training

Core Training

1. Trunk Rotations 3x20 each direction
2. Deadlifts 3x5
3. Reverse grip Deadlifts 3x5
4. Stiff Legged Deadlifts 3x5
5. Hyperextension 3x25 (no weight)
6. Good Mornings 3x8
7. Sit Ups
8. Crunches
9. Bicycle Crunches
10. Side Bends

 Plyometrics

1. Explosive Bounding 3x30 yards
2. Skipping 3x30 yards
3. Depth Drop 3x8
4. Depth Jumps 3x10
5. Depth Jump 360s 3x8

 Phase 5- Phase five will consist of explosive lifting and jumping with ankle weights (or strength shoes). It is imperative that you correctly warmup before using ankle weights, and we will give a specific warmup routine to follow. Start out with a light weight ankle weights, and move up. Make sure to always do your ankle weight training before the explosive lifting. Explosive lifting will be 5 reps with 40% of your 1RM. Do everything as fast as you possibly can go.

 Weeks 1,2,3, and 4:

Ankle Weights Training

Warmup: Ride a bike for 5 minutes, jog lightly for 5 minutes, and skip for distance for 5 minutes. After this stretch your legs and do knee circles. Warmup your knees very well.

1. Vertical Jumps 3x10
2. Scissor Jumps 3x20
3. Tuck Jumps 3x10
4. Standing Broad Jumps 2x5
5. Rim Jumps 2x10
6. Burnouts 1x100

Explosive Lifting

1. Squat
2. Lunge
3. Deadlift
4. Calf Raise