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http://www.evolutionaryathletics.

com - Vertical Jump 1

Evolutionary Athletics Presents Improving Your Vertical Jump

The Straight Line Approach to Reaching New Heights

http://www.evolutionaryathletics.com - Vertical Jump 2 What to e pect !rom this program This is a LIVING !""# an$ %&"G&'(. )hat this means is that with your purchase as the pro*ram is revise$+ ,ase$ upon your -ee$,ac.+ you will receive -ree up$ate$ versions $urin* the li-e othe pro*ram. In or$er to ma.e this wor. properly your constructive criticism is necessary an$ appreciate$. This is an 11 wee. trainin* pro*ram plus a / wee. G%% phase tar*etin* improvements in the vertical 0ump. 1or my customers who purchase$ the 'thletic 2omination pro*ram you will notice some si*ni-icant $i--erences. The 'thletic 2omination pro*ram was aime$ at ma.in* a -aster+ more e3plosive athlete. The pro*ram4s aim was wholistic in nature+ while this pro*ram is speci-ically -ocuse$ on the vertical 0ump. (uch to my surprise+ while the pro*ram has ha$ a ton o- -ee$,ac. with people noticin* e3traor$inary *ains in spee$ an$ 5uic.ness+ many people really 0ust wante$ to -ocus on vertical 0ump an$ coul$ care less a,out overall per-ormance on the -iel$ or court. To those who 0ust want improve$ vertical 0umps+ I *ive you this pro*ram6 's a result many o- the ,ells an$ whistles are *one an$ you are le-t with only what you nee$ to improve your vertical 0ump. %eople who have use$ this pro*ram have note$ e3traor$inary improvements in their vertical 0ump. '$$itionally+ this pro*ram is structure$ so that the 11 wee. pro*ram can ,e repeate$ multiple times throu*hout the year without any pro,lems. This ,oo. will ,e*in with a scienti-ic literature review 7-or those that purchase$ the 'thletic 2omination pro*ram the review was inclu$e$ as a ,onus section8+ then loo. at where the ru,,er meets the roa$+ -ollowin* the -actors we will outline the metho$s an$ *oals o- the $i--erent phases. Ne3t I will lay out all / phases o- the vertical 0ump pro*ram. Ne3t you will -in$ the 9 wee.ly templates use$ -or each phase an$ e3ercises you can use to create your own plu* 4n play vertical 0ump pro*rams which will *ive you in-inite possi,ilities o- pro*rammin* an$ a li-e time o- vertical 0ump pro*rams. 1inally I will inclu$e e3ercise $escriptions -or all o- the movements use$ in each pro*ram.

http://www.evolutionaryathletics.com - Vertical Jump 9 Ta"le o! #ontents Intro$uction 1actors '--ectin* Vertical Jump Interventions Impact on Vertical Jump <ritical 'nalysis <onclusion &elatin* the &esearch to Trainin* '$$in* in ?pee$+ '*ility+ an$ <on$itionin* G%% %hase %hase 1 - @orsepower %hase 2 - (a3imal ?tren*th an$ (a3imal %ower %hase 9 - 3plosive %ower an$ &eactivity Templates Nutrition 3ercises <losin* / : ; = 1> 12 1/ 1: 2> 2A 91 9A /2 /; ;>

http://www.evolutionaryathletics.com - Vertical Jump / INTR$%&#TI$N ' more power-ul athlete can *enerate more -orce in less time. "n the -iel$ o- play a more power-ul athlete can hit the ,all har$er+ run -aster+ an$ throw -arther. This ma.es power one o- the most covete$ athletic 5ualities. very year teams in the National @oc.ey Lea*ue *ather in Toronto to put hoc.ey prospects throu*h a num,er o- tests $esi*ne$ to evaluate how power-ul an athlete is. 'n even more popular com,ine event ta.es place annually in In$ianapolis+ where the National 1oot,all Lea*ue also *athers an$ has rou*hly three hun$re$ o- the ,est colle*iate athletes *o throu*h multiple $ays o- testin* to evaluate their potential. "- these tests the -orty yar$ $ash is the most o-ten cite$ ,y television analysts+ however only one test in the com,ine has actually ,een correlate$ to playin* time in -oot,all *ames. This test is the vertical 0ump 7<laps+ 2>>98. 2urin* the acceleration phase o- a sprint *roun$ contact times o- each -oot stri.e are appro3imately >.2> secon$s. Interestin*ly $urin* the vertical 0ump the athlete has the same >.2> secon$s to apply ma3imal -orce. The similar spee$ o- -orce application+ or power+ is one reason athletes that 0ump hi*her ten$ to accelerate ,etter 7!a**ett+ 2>>/8. '$$itionally+ in comparison to the ,attery o- tests at the com,ine+ the vertical 0ump is one othe simplest measures o- an athlete4s power. )hile techni5ue is involve$ in the vertical 0ump it plays a much smaller role than it $oes in the other tests. 1or e3ample+ $urin* the pro-shuttle test+ a : yar$+ 1> yar$+ : yar$ shuttle+ numerous startin* techni5ues are tau*ht at the various com,ine schools. There are a variety o- techni5ues utiliBe$ in the -orty yar$ $ash li.e the sprinter4s lean+ *ettin* set properly+ an$ havin* a *oo$+ e--icient stance amon*st others. (ost athletes are -amiliar with how to 0ump+ as it plays a role in each o- the three ma0or sports in the Cnite$ ?tates. The a$ministration is also simple. (easure stan$in* reach an$ measure the reach at the pea. o- the 0ump. ?u,tract the stan$in* reach -rom 0ump reach an$ you have the athlete4s vertical 0ump. <onsi$erin* the si*ni-icance the vertical 0ump test plays in sports+ the si*ni-icance o- power in athletics+ an$ the -act that the ma0or three sports in the C? involve 0umpin*+ much research has ,een $one on improvin* vertical 0ump as well as an increasin* num,er o- trainin* pro*rams aime$ at the $evelopment o- the vertical 0ump. This paper will e3amine the -actors a--ectin* vertical 0ump an$ trainin* techni5ues to improve vertical 0ump per-ormance.

http://www.evolutionaryathletics.com - Vertical Jump : 'A#T$RS A''(#TIN) V(RTI#AL J&*P ' stu$y ,y @am+ #neB+ D Eoun* 72>>A8 e3amine$ various -actors that a--ecte$ vertical 0ump per-ormance. In this stu$y they loo.e$ at re5uirements -or a stan$ar$ vertical 0ump an$ a run up approach sin*le le* 0ump. Throu*h ,iomechanical mo$elin* they $etermine$ that concentric power was the primary component o- vertical 0ump per-ormance an$ reactive stren*th was the primary -actor a--ectin* run up sin*le le* vertical 0ump. &elate$ wor.s ,y &eiser+ &oche-or$+ D 'rmstron* 72>>;8 e3amine$ ,iomechanical mo$els o- vertical 0ump per-ormance. In their mo$elin* it was $etermine$ that hip an$ .nee e3tension power were $eterminin* -actors o- vertical 0ump per-ormance. Tomoi.a+ "win*s+ D Gar$iner 72>>18 per-orme$ a stu$y investi*atin* the impacts o- .nee e3tension stren*th versus hip an$ .nee e3tension coor$ination on vertical 0ump per-ormance. The researchers use$ 19 youn* a$ult su,0ects. They utiliBe$ a vertima3 $evice to measure vertical 0ump. '$$itionally they measure$ isometric an$ iso.inetic .nee e3tension stren*th an$ power. 1ollowin* testin* they use$ a multiple re*ression analysis to $etermine the contri,utions o- each varia,le. 1ollowin* the analysis they -oun$ that .nee e3tension stren*th an$ the coor$ination o- hip an$ .nee e3tension to ,e si*ni-icant contri,utors to vertical 0ump per-ormance. Eamauchi an$ Ishi 72>>A8 investi*ate$ the 1orce-Velocity 71V8 relationships o- hip an$ .nee e3tension in vertical 0ump. They use$ ;A untraine$ su,0ects. They ,e*an ,y testin* isometric an$ isotonic hip an$ .nee e3tension stren*th. 1rom their results they $etermine$ the 1V relationships ,etween the varia,les. Their results in$icate$ that unloa$e$ power+ velocity+ an$ ma3imal -orce correlate$ to vertical 0ump. (ore speci-ically they -oun$ that unloa$e$ power an$ velocity ma3imums ha$ stron* $irect correlations with vertical 0ump while ma3imal -orce ha$ an in$irect correlation to vertical 0ump. '$0uste$ -or ,o$y wei*ht only+ ma3imal power hel$ a stron* relationship with vertical 0ump. The researchers conclu$e$ that power an$ velocity were the .eys to vertical 0ump per-ormance an$ ma3imal -orce hol$s FpotentialG to increase vertical 0ump. )or. ,y 2omire an$ <hallis 72>>A8 e3amine$ the impact that $epth o- the countermovement s5uat has on vertical 0ump per-ormance. They use$ 1> su,0ects an$ ha$ them each per-orm vertical 0ump in their pre-erre$ manner an$ a $eep s5uat posture. It was hypothesiBe$ that the $eep s5uat position woul$ result in hi*her vertical 0ump scores. In this stu$y the researchers -irst ha$ the su,0ects

http://www.evolutionaryathletics.com - Vertical Jump ; per-orm the vertical 0ump in their pre-erre$ stance an$ the $eep s5uat position. Then the researchers constructe$ ,iomechanical mo$els o- the su,0ects an$ ha$ the mo$els per-orm the vertical 0ump in ,oth positions. The researchers -oun$ there was no si*ni-icant $i--erence ,etween the pre-erre$ vertical 0ump an$ $eep s5uat vertical 0ump -or the su,0ects. )hen the researchers entere$ the $ata into the ,iomechanical mo$el they -oun$ that the $eep s5uat vertical 0ump was si*ni-icantly hi*her than the pre-erre$ vertical 0ump. It was su**este$ that a lac. o- -amiliarity an$ coor$ination may ,e the reason why the $eep s5uat vertical 0ump $i$ not result in *reater vertical 0ump per-ormance as the ,iomechanical mo$el ha$ pre$icte$. 's a result o- the $ata+ researchers su**este$ that in or$er to ma3imiBe vertical 0ump per-ormance athletes shoul$ practice 0umpin* -rom a $eep s5uat position. )alton an$ Lauer 72>>H8 con$ucte$ a stu$y which loo.e$ at le* power an$ vertical 0ump. This stu$y use$ male colle*iate -oot,all players. The researchers use$ a vertec an$ pressure pa$ to measure vertical 0ump per-ormance. They then measure$ le* power with :>I o- le* press 1rm at ma3imal velocity. The results in$icate$ that le* power an$ vertical 0ump hei*ht are accurate pre$ictors o- le* power. '-ter reviewin* various -actors that impact vertical 0ump per-ormance a -ew common themes emer*e. 1irst .nee e3tension stren*th appears to have a positive impact on vertical 0ump per-ormance. ?econ$+ lower ,o$y power improves vertical 0ump per-ormance. 1inally+ coor$ination ,etween hip an$ .nee e3tension improve vertical 0ump per-ormance. INT(RV(NTI$NS I*PA#T $N V(RTI#AL J&*P 'n article title$ FJumpin* JuniorsG loo.e$ at vertical 0ump per-ormance in hi*h school athletes. It was note$ that in hi*h school athletics o-- season con$itionin* is ,ecomin* more an$ more prominent. This article loo.e$ at the e--ects o- "lympic wei*ht li-tin* ha$ on vertical 0ump per-ormance in comparison to tra$itional wei*ht trainin*. The authors notice$+ while ,oth *roups improve$ vertical 0ump per-ormance+ no si*ni-icant $i--erence e3iste$ ,etween the two *roups. 'nother stu$y con$ucte$ ,y ?milios+ %ilan$is+ ?otiropoulos+ 'ntona.is+ an$ To.ma.uis 72>>:8 loo.e$ at the acute e--ects contrast trainin* ha$ on vertical 0ump per-ormance. In this stu$y they use$ 1> male su,0ects. They each per-orme$ three sets o- -ive repetitions with -our $i--erent protocols. They per-orme$ 0ump s5uats with 9>I an$ ;>I o- their s5uat 1rm. They also per-orme$ a hal- s5uat

http://www.evolutionaryathletics.com - Vertical Jump A with 9>I an$ ;>I o- their 1rm. '-ter each set the participants per-orme$ a vertical 0ump at a 1 minute+ : minute+ an$ 1> minute interval. The authors -oun$ that the 0ump s5uat with 9>I improve$ vertical 0ump per-ormance a-ter the -irst an$ secon$ sets. The 0ump s5uat with ;>I o- their 1 rep ma3imum improve$ their vertical 0ump per-ormance a-ter the secon$ an$ thir$ sets only. "nly the hal- s5uat with ;>I improve$ vertical 0ump per-ormance+ an$ this was a-ter the -irst an$ secon$ sets. The researchers conclu$e$ that the 0ump s5uat was *oo$ at potentiatin* su,se5uent vertical 0ump per-ormance+ while the hal- s5uat re5uires at least a mo$erate loa$. 'nother wor. loo.e$ at the $i--erences ,etween "lympic wei*ht trainin* couple$ with ma3imal stren*th trainin* an$ plyometric trainin* couple$ with ma3imal stren*th trainin*. This stu$y+ con$ucte$ ,y Tricoli+ Llamas+ <arnevale+ an$ C*rinowitsch 72>>:8+ use$ 92 male su,0ects. They were $ivi$e$ into three *roups. Group 1 ha$ 12 participants who per-orme$ "lympic wei*ht li-tin* with ma3imal stren*th trainin*. Group 2 also use$ 12 participants who per-orme$ plyometric trainin* couple$ with ma3imal stren*th trainin*. Group 9 was the control. They ha$ H participants who $i$ nothin*. They measure$ vertical 0ump+ s5uat 0ump+ 1>m an$ 9>m sprint times+ an$ 1 rep ma3imum s5uat. The stu$y -oun$ that *roup 1 improve$ their 1>m sprint+ 9>m sprint+ 1 repetition ma3imum s5uat+ an$ vertical 0ump. Group 2 improve$ vertical 0ump an$ 1 repetition ma3imum s5uattin* stren*th. Group 2+ plyometrics an$ ma3imal stren*th trainin*+ improve$ s5uattin* stren*th si*ni-icantly more than *roup 1. Group 1 improve$ vertical 0ump *reater than *roup 2. These results were a ,it surprisin* as one woul$ thin. that more time spent li-tin* wei*ht woul$ improve stren*th more an$ more time spent 0umpin* woul$ improve 0umpin* more. The authors conclu$e$ that ,oth "lympic wei*ht li-tin* an$ plyometric trainin* improve e3pressions o- power ,ut "lympic wei*ht li-tin* improves power over a ,roa$er num,er o- measures. 2eane+ <how+ Tillman+ an$ 1ournier 72>>:8 investi*ate$ the role improvin* hip -le3or stren*th woul$ have on vertical 0ump an$ a*ility test per-ormance. Their rationale was that hip -le3or stren*th is+ tra$itionally+ not emphasiBe$. 2espite not receivin* si*ni-icant trainin* emphasis the a,ility to -le3 the hip is use$ in many sportin* movements. In this stu$y the researchers ha$ two *roups+ control an$ e3perimental. The control *roup ha$ 11 male an$ 19 -emale su,0ects who $i$ nothin* over an H wee. perio$. The e3perimental *roup ha$ 19 male an$ 11 -emale su,0ects who per-orme$ an ei*ht wee. hip -le3or stren*thenin* pro*ram. The authors measure$ vertical 0ump+ a*ility shuttle+ an$ />m

http://www.evolutionaryathletics.com - Vertical Jump H sprint per-ormance. They -oun$ that hip -le3or stren*thenin* ha$ no impact on vertical 0ump per-ormance an$ si*ni-icantly improve$ sprint an$ a*ility per-ormances. &esearch ,y !ur.ett+ %hillips+ an$ Jiuraitis 72>>:8+ e3amine$ the acute impacts o- various warm up strate*ies. Their stu$y use$ 2= male -oot,all players in s.ill positions 7$e-ensive ,ac.s an$ wi$e receivers8. ach athlete teste$ their vertical 0ump on -our $ays utiliBin* a $i--erent warm up strate*y on each $ay. The warm up strate*ies were : su,ma3imal vertical 0umps at A:I o- their vertical 0ump ma3imum+ : wei*hte$ 0umps on to a ,o3 hol$in* a $um,,ell wei*hin* 1>I o- their ,o$y wei*ht+ stretchin* usin* 1/ $i--erent e3ercises hol$in* each -or 2> secon$s+ the -inal warm up strate*y was to $o nothin*. 1ollowin* the warm up -or the $ay each athlete per-orme$ three vertical 0umps. The researchers -oun$ that the wei*hte$ vertical 0ump onto a ,o3 pro$uce$ a si*ni-icantly *reater vertical 0ump than the other warm up strate*ies. 'nother stu$y ,y !ra$ley+ "lsen+ an$ %ates 72>>A8 also loo.e$ at $i--erent warm up techni5ues. The researchers loo.e$ at the e--ect three $i--erent stretchin* metho$s ha$ on vertical 0ump per-ormance. i*hteen men per-orme$ a -ive minute warm up. 1ollowin* the warm up they per-orme$ three s5uat 0umps an$ three vertical 0umps to esta,lish a ,aseline. '-ter the 0umps the su,0ects then per-orme$ one o- -our $i--erent interventions. The interventions were ten minutes ostatic stretchin*+ ten minutes o- ,allistic stretchin*+ ten minutes o- proprioceptive neuromuscular -acilitation 7%N18 stretchin*+ an$ ten minutes o- $oin* nothin* 7control8. 1ollowin* the intervention the researchers ha$ the su,0ects per-orm three s5uat 0umps an$ three vertical 0umps at : minute+ 1: minute+ 9> minute+ an$ /: minute intervals. The results in$icate$ that vertical 0ump $ecrease$ a-ter static an$ %N1 stretchin*. !allistic stretchin* showe$ no impact on vertical 0ump per-ormance. It was also reporte$ that the static an$ %N1 stretchin* *roups vertical 0umps returne$ to ,aseline per-ormance 1: minutes a-ter the stretchin* intervention. The researchers conclu$e$ that athletes shoul$ not per-orm static or %N1 stretchin* within 1: minutes o- a power ,ase$ sportin* event. The interventions resulte$ in some common themes. "lympic wei*ht li-tin* appears to improve vertical 0ump per-ormance. (a3imal stren*th trainin* was also shown to improve vertical 0ump per-ormance. '$$itionally plyometric trainin* improves vertical 0ump per-ormance. <onsi$erin* the -actors a--ectin* vertical 0ump section this woul$ ,e e3pecte$ as "lympic an$ ma3imal stren*th wei*ht trainin* ,oth improve .nee e3tension stren*th. %lyometric trainin*+ involvin* 0umpin* an$

http://www.evolutionaryathletics.com - Vertical Jump = hoppin*+ *ives athletes time to rehearse vertical 0umpin* mechanics which woul$ improve the coor$ination an$ timin* o- movement. 'nother common theme was the impact that contrast trainin* has on vertical 0ump per-ormance. "ne stu$y -oun$ 0ump s5uats with 9>I an$ ;>I o- s5uat 1 rep ma3imum improve$ su,se5uent vertical 0ump per-ormance. 'nother -oun$ that 0umpin* onto a ,o3 with 1>I o- ,o$y wei*ht a$$e$ improve$ su,se5uent vertical 0ump per-ormance. This $emonstrates that when trainin* -or vertical 0ump it may ,e ,ene-icial to a$$ in wei*hte$ 0ump s5uats to the warm up. 1inally+ static stretchin* was -oun$ to have a ne*ative impact on 0umpin* per-ormance. The results were acute an$ power pro$uction returne$ to normal 1: minutes -ollowin* the stretchin* session+ so athletes shoul$ not en*a*e in static stretchin* within -i-teen minutes o- 0ump trainin*. #RITI#AL ANALYSIS ' num,er o- -actors play into the $evelopment o- the vertical 0ump. Lower ,o$y power+ ma3imal stren*th+ reactive stren*th an$ coor$ination have ,een i$enti-ie$ as .ey -actors -or improvin* vertical 0ump per-ormance. The research $one on i$enti-yin* the .ey -actors has+ -or the most part+ ,een very well $one. @owever there are some 5uestions which nee$ to ,e a$$resse$. &esearch has i$enti-ie$ coor$ination o- the hip an$ .nee e3tension as .ey -actors in vertical 0ump per-ormance. 1ollowin* on this+ .nee e3tension stren*th has ,een i$enti-ie$ as a primary -actor -or improvin* vertical 0ump per-ormance. I won$er why very little research+ none in my review+ e3amine$ the role ohip e3tension stren*th an$ it4s impact on vertical 0ump per-ormance. '$$itionally+ stu$ies that e3amine$ lower ,o$y power utiliBe$ the le* press as the assessment metho$. The le* press .eeps the hip loc.e$ into a -le3e$ position which never allows -or -ull hip e3tension. Cn-ortunately $urin* the vertical 0ump+ hip e3tension has ,een i$enti-ie$ as a .ey component. It woul$ seem that the $evelopment o- hip an$ .nee e3tension stren*th an$ power woul$ have an even stron*er correlation with vertical 0ump per-ormance than only .nee e3tension stren*th an$ power. In wor.in* with athletes *ettin* rea$y -or the N1L <om,ine an$ their N1L %ro 2ay4s+ much trainin* time is spent on the $evelopment o- hip e3tension stren*th. This is tra$itionally $evelope$ usin* e3ercises such as the *lute ham raise+ &omanian $ea$li-t+ an$ .ettle,ell swin*s. ach o- these movements tar*ets the *lutes an$ hamstrin*s in their -unction o- e3ten$in* the hip. The pro*ram use$ at volutionary 'thletics involves usin* a 2:1 hip e3tension:.nee e3tension ratio. CtiliBin* this

http://www.evolutionaryathletics.com - Vertical Jump 1> -ormula+ every athlete that has prepare$ -or their <om,ine an$ %ro 2ay has 0umpe$ thirty seven inches or more. )hile there are other components to the plan li.e plyometrics+ the anec$otal evi$ence su**ests hip e3tension plays a ,i* role in the vertical 0ump. )hy has research ne*lecte$ attemptin* to correlate hip e3tension stren*th an$ power with vertical 0ump per-ormanceK '$$itionally when correlatin* lower ,o$y stren*th an$ power to vertical 0ump why are movements selecte$ which have no 7le* e3tension8 or very little hip e3tension 7le* press8K 'nother 5uestion comes to min$. In the ?oviet system $epth 0umps were the only FplyometricG e3ercise. Jumps+ hops+ an$ ,oun$s were classi-ie$ as *eneral physical preparation e3ercises. )ith this in min$ much o- the research in the review utiliBe$ 0umps+ hops+ s.ips+ an$ ,oun$s as the -orm o- plyometric trainin*. It woul$ ,e interestin* to see a stu$y $one e3aminin* the impact that the classical $epth 0ump has on vertical 0ump per-ormance. )hen the $epth 0ump $oes appear as an e3ercise we also must won$er how it was coache$. In the ?oviet Cnion the cue was to lan$ so-t an$ 0ump as hi*h as possi,le. In the Cnite$ ?tates the $epth 0ump ten$s to ,e coache$ ,y tellin* the athlete they are lan$in* on a hot plate+ minimiBin* *roun$ contact time. This is the e3act opposite o- how the $epth 0ump was suppose$ to ,e coache$. 2espite these 5uestions+ I a*ree with the ma0ority o- the research. Jumpin* re5uires a certain s.ill set+ there-ore coor$ination an$ timin* play a role. ?tren*th is involve$ when overcomin* the inertia that is pullin* the ,o$y $ownwar$. 'n e--icient reactive a,ility improves the a,ility to tolerate -orce an$ assists the transition -rom eccentric to concentric contraction. 3plosive stren*th+ or the a,ility to turn on as many muscle -i,ers as possi,le as 5uic.ly as possi,le+ $urin* the ,e*innin* o- the concentric phase o- the 0ump -urther increases the -orce in the 0ump. verythin* ,un$le$ to*ether lea$s to an increase$ vertical 0ump. 'n e--ective trainin* pro*ram shoul$ encompass all three a,ilities. ' comprehensive plan tar*ets all o- the -actors that a--ect vertical 0ump an$ utiliBes evi$ence ,ase$ e3ercise selection to tar*et the 5ualities. I have success-ully use$ such a plan with many o- my athletes. #$N#L&SI$N Jumpin* is an activity that we per-orme$ many times throu*hout our li-etime. 's a play-ul youth most o- us have 0umpe$ countless times -or -un. 's we *row ol$er most people ,ecome increasin*ly se$entary an$ stop 0umpin*+ not *ivin* it much thou*ht. 1or a select -ew people the

http://www.evolutionaryathletics.com - Vertical Jump 11 vertical 0ump can ,e the $i--erence ,etween ,ecomin* incre$i,ly wealthy or stayin* in a poor ,ro.en nei*h,orhoo$ -or the rest o- your li-e. 's the value o- the vertical 0ump has increase$ in athletics research has ,e*un e3aminin* what ma.es people 0ump so hi*h. @ow can some *uys -loat -our -eet into the airK @ow can we create more o- those *uysK ?chools have ,een starte$ -ocusin* on increasin* their stu$ents vertical 0ump. ach year -rom 2ecem,er to (arch athletes pay these schools thousan$s o- $ollars in the hopes o- *ainin* a -ew inches in their vertical 0ump. ' -ew inches which can mean a -ew million $ollars. &esearch has in$icate$ a simple -ormula to improvin* vertical 0ump per-ormance. Get stron*er+ improve e3plosive stren*th an$ reactive a,ility+ an$ practice 0umpin* to $evelop the proper coor$ination. )hile this -ormula is simple+ the science is rather comple3 an$ there are still some holes in the research that nee$ to ,e -ille$.

http://www.evolutionaryathletics.com - Vertical Jump 12 Relating the Research to Training + Where the Ru""er *eets the Roa, The -irst .ey -actor that a--ects vertical 0ump is relative stren*th. That is stren*th per poun$ o,o$y wei*ht. ?tren*th is a -oun$ational 5uality. It lays the *roun$wor. -or all other su,sets ostren*th+ i.e. spee$ stren*th+ reactive stren*th+ stren*th spee$+ e3plosive stren*th. )ithout the -oun$ation o- stren*th you may ,e 5uic. in an unloa$e$ or li*htly loa$e$ movement+ li.e playin* pin* pon*+ ,ut you will not per-orm well in activities that involve e3plosive movements li.e sprintin*+ a*ility+ or 0umpin* 7essentially all ma0or sports8. &esearch has shown us that improvin* relative stren*th results in improvements in vertical 0ump per-ormance. Interestin*ly it has ,een note$ ,y stren*th coaches such as <harles %oli5uin that improvin* a muscles hypertrophy results in increases in stren*th o- 9-:3 the amount o- muscle mass *aine$. This means that a simple way to improve relative stren*th is to simply *et ,i**er an$ train in repetition ran*es o- :-H reps per set. Greater than H reps an$ a whole other $e,ate o- whether the mass *ains are the result o- ener*etic hypertrophy 7sarcoplasmic8 or contractile hypertrophy 7sarcomeric8 opens up. &e*ar$less o- the $e,ate+ .eepin* repetitions in the :-H ran*e will result in enou*h hypertrophy -or most aspirin* athletes. The secon$ .ey -actor in improvin* your vertical 0ump is coor$ination+ or as my collea*ue #elly !a**ett says+ movement e--iciency. (ovement e--iciency is a simple way o- sayin* *ettin* the ri*ht muscles to -ire at the ri*ht time. --iciency also means relyin* on the proper pro$uction o- mechanical ener*y. Namely it involves the stretch-shortenin* cycle+ elastic ener*y+ an$ proper -irin* se5uences. (ovement e--iciency ,e*ins with the incorporation o- a G%% phase where the athlete teaches the proper recruitment patterns. This phase tra$itionally encompasses a lot o- mo,ility+ activation+ an$ pre ha, $rills li.e *lute activation+ core sta,ility+ as well as the use o- lon* $uration isometrics 7L2I?"8. The mo,ility wor. *ets the muscles an$ 0oints to open up. The preha,+ core+ an$ activation *et the proper muscles to turn on+ an$ the L2I?" teach the ,o$y to incorporate those muscles into the -ocus li-ts o- the pro*ram. "nce *eneral preparation is conclu$e$ the rest o- movement e--iciency turns into plyometric e3ercises $esi*ne$ to mimic the *oal e3ercises o- the pro*ram. In our case it is vertical 0ump. )hile mimic.in* the movement is .ey this $oes not mean that we only vertical 0ump. "ne must always consi$er the overloa$ principle. In this case we must -in$ ways to train the 0umpin* movement pattern in a way that overloa$s the movement. This overloa$ will -orce the ,o$y to see. the path o-

http://www.evolutionaryathletics.com - Vertical Jump 19 least resistance an$ -in$ e--icient movement. "verloa$in* the 0ump movement means increasin* the -orce a,sor,e$ $urin* the countermovement phase+ overloa$in* the -orce *enerate$ at the transition -rom countermovement to movement+ as well as overloa$in* the -orce output $urin* the concentric movement phase. )ith this in min$ we see that there are three ways to primarily improve movement e--iciency throu*h plyometric e3ercises. In the vertical 0ump we can $o altitu$e lan$in*s to improve -orce a,sorption+ we can $o $epth 0umps to overloa$ the transition+ an$ -inally e3ercises li.e wei*hte$ 0ump s5uats overloa$ the power pro$uction phase. )hen it comes to the run up an$ 0ump you can $o ,oun$in* to overloa$ the approach+ sin*le an$ $ou,le le* as well as split s5uat altitu$e lan$in*s an$ $epth $rops -or the transition+ an$ -inally wei*hte$ sin*le an$ $ou,le le* 0ump s5uats. "ther options woul$ ,e sprintin* into ,oun$s an$ ,oun$in* into your pre-erre$ ta.e o-- position 71 or 2 le*s8. ",viously there are many other metho$s an$ ways to overloa$ the $i--erent aspects o- 0umpin* ,ut these are the simplest ways re5uirin* the least e5uipment. Now some may say that this is an oversimpli-ication o- the trainin* process+ an$ they may ,e ri*ht ,ut why shoul$ we waste our time loo.in* into thin*s li.e couplin* times+ reactive stren*th ratios+ an$ all the other minutia when this strai*ht ahea$ approach is o-ten the easiest an$ most $irect route to your success. Instill proper movement patterns+ *et stron*er+ overloa$ the movement pattern an$ the results will -ollow. This pro*ram is the simple+ strai*ht ahea$ answer to the 5uestion: @ow $o I 0ump hi*herK Now -ollow me into the la,: A note on &pper -o,. Training/ I will provi$e some *eneral *ui$ance -or you. "n %hases 1 an$ 9+ i- you can only ma.e it to the *ym 93/wee.+ the upper ,o$y can ,e a$$e$ into the wor.outs on (on$ay an$ 1ri$ay. I- you can wor. out : times in a wee.+ then the i$eal scenario woul$ ,e to place the upper ,o$y on Tues$ay an$ Thurs$ay. "n the -irst upper ,o$y wor.out per-orm 9-/ compoun$ li-ts li.e ,ench presses+ rows+ an$ chin ups. "n The secon$ wor.out per-orm sin*le lim, movements li.e $um,,ell presses+ lateral raises+ curls+ tricep e3tensions+ etc... 1or set an$ repetition *ui$elines utiliBe the set an$ rep schemes outline$ in the hypertrophy phase. 2urin* %hase 2 pic. one upper ,o$y pushin* an$ one upper ,o$y pullin* movement an$ per-orm the same set an$ rep scheme utiliBe$ -or the lower ,o$y on each $ay.

http://www.evolutionaryathletics.com - Vertical Jump 1/ A%%IN) IN SP((%0 A)ILITY0 AN% #$N%ITI$NIN) ?ome o- you may ,e usin* this pro*ram to prepare -or a sport. I- this is the case con$itionin*+ spee$+ an$ a*ility trainin* can easily ,e a$$e$ into the vertical 0ump trainin* pro*ram. 2urin* the G%% phase one coul$ a$$ intensive interval trainin* 7H>I o- ma3imum spee$ or *reater8 on (on$ay an$ Thurs$ay with low intensity wor. such as tempo runs at A>I o- your ma3imum spee$ or less on Tues$ay an$ Thurs$ay. In %hase 1 it is possi,le to pro*ram spee$+ intensive con$itionin*+ or a*ility trainin* on trainin* $ays+ while pro*rammin* low intensity wor. on your o-- $ays. 2urin* %hase 2 se5uencin* woul$ resem,le the G%% %hase with your intensive wor. ,ein* on (on$ay an$ Thurs$ay an$ your low intensity wor. -allin* on Tues$ay an$ 1ri$ay. 1inally+ in %hase 9 your pro*rammin* woul$ ,e 0ust li.e %hase 1. ?ome e3amples o- spee$ wor. woul$ ,e 1>-1: repetitions o- 1>-2> yar$ starts with 1-2 minute rest intervals. Intensive interval wor.outs coul$ ,e ;-1> repetitions o- 9> secon$ sprints with ;> secon$ recoveries. '*ility wor.outs woul$ inclu$e the pro shuttle 7:-1>-:8 $oin* :-1> repetitions in each $irection with 1-2 minute recoveries. 1inally a Tempo wor.out woul$ loo. li.e the -ollowin*: 1>>-1>>-1>> 1>>-2>>-1>> 2>>-1>>-2>> 1>>-2>>-1>> 1>>-1>>-1>> Note that all num,ers are in yar$s. Eou rest 9> secon$s ,etween sprints 7in$icate$ my the L-L8 an$ => secon$s ,etween each set 7row8. #eep sprintin* spee$ to A>I or less o- your ma3imal spee$.

http://www.evolutionaryathletics.com - Vertical Jump 1: Vertical Jump )PP I will ,e honest with you. I almost $i$ not inclu$e this phase in the trainin* pro*ram. In reality it is a rehash -rom the 1; )ee.s to 'thletic 2omination pro*ram. @owever+ I have $eci$e$ to inclu$e it ,ecause I -eel stron*ly a,out the importance o- improvin* the ,asic per-ormance o- the core movements in the trainin* pro*ram an$ the e--ects this can have on improvin* vertical 0ump. 1or e3ample a-ter a simple 9 wee. phase li.e this one an$ a very simple stren*th pro*ram li.e the secon$ phase in the pro*ram I ha$ 9 <ross <ountry &unners 0ump 9>L... Let that sin. in. 2istance runners 0umpin* 9>L ,ecause o- simply improvin* -irin* patterns an$ inte*ratin* proper core -unction. This is the G%% %hase. 2urin* this part o- the pro*ram we are concerne$ with improvin* movement e--iciency via improvin* movement patterns. )e will -ocus on improvin* mo,ility with our $ynamic warm up. )e will wor. on proper core -unction with the incorporation o- the non tripo$. )e will improve -unction o- the hips ,y utiliBin* the chair. Glute -unction is a$$resse$ with the prone *lute e3ercise. In a$$ition to the isolate$ nature o- these movements all three e3ercises teach the ,o$y to use the core to sta,iliBe the spine while movin* throu*h the hip. In other wor$s+ they teach an$ help in*rain proper+ -unctional+ movement patterns. )hile the core wor. alone is ,ene-icial+ we also utiliBe Lon* 2uration Isometrics 7L2I?"8. %roper per-ormance o- L2I?" re-teaches the ,asic movement patterns that -orm the staple o- all trainin* pro*rams: ?5uat+ Lun*e+ Glute @am &aise+ &2L. %roper per-ormance o- these e3ercises re5uires one to pull themselves into position. This means that while lun*in* you are actively pullin* yoursel- $own with your hamstrin*s an$ $rivin* the ,ac. le* an$ hip into e3tension usin* your *lutes. This teaches the ,o$y to utiliBe the posterior chain an$ *lutes e3tensively in the lun*e position. %roper per-ormance o- the other movements will ,e covere$ in the e3ercise chapter. In essence the L2I?" e3ercises teach you to inte*rate proper core -unction an$ how to properly utiliBe the *lutes an$ posterior chain in every lower ,o$y e3ercise you per-orm. )hile I have inclu$e$ e3ercise $escriptions I have also inclu$e$ youtu,e vi$eo lin.s to help illustrate proper per-ormance. %lease see the vi$eos.

http://www.evolutionaryathletics.com - Vertical Jump 1;

)PP Wee1 2 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 43 reps

Tripo$ %rone Glute <hair

Wor1out Total 5 min each position

'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 1A

)PP Wee1 6 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

Tripo$ %rone Glute <hair

Wor1out Total 7 min each position

'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 1H

)PP Wee1 5 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 243 reps

Tripo$ %rone Glute <hair

Wor1out Total 4 min each position

'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 1=

)PP Wee1 7 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair 'ltitu$e $rop 93: L2I?" Lun*e L2I?" &2L L2I?" %ush Cp L2I?" <hin Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 243 reps

Tripo$ %rone Glute <hair

Wor1out Total 4 min each position

'ltitu$e 2rop 93: L2I?" ?5uat L2I?" 1 Le* &2L L2I?" %ush Cp L2I?" <hin Cp

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 2> Vertical Jump Phase 2 + Horsepower )hile we have now learne$ to per-orm each e3ercise properly we can ,e*in the tas. oactually li-tin* wei*hts. )e ,e*in with a very simple template. )e -ollow the same $ynamic warm up. Ne3t we move into the core+ a*ain. '-terwar$s we inclu$e low level plyometrics aime$ at improvin* movement e--iciency. In terms o- the overloa$ principle+ thin. o- these as over spee$ 0umpin* $rills. They will teach the rapi$+ re-le3ive recruitment o- muscle -i,ers. '-ter the plyometrics we have a ,asic li-tin* pro*ram. The pro*ram is $esi*ne$ to improve -unctional hypertrophy. 'nother way to thin. o- this is that this phase is inten$e$ to increase the siBe o- your en*ine an$ your horsepower. In or$er to meet this *oal reps are .ept relatively low+ in the :-H ran*e $epen$in* on the movement per-orme$. This phase is inten$e$ to -ollow a simple lower ,o$y-upper ,o$y split with each section o- the ,o$y ,ein* tar*ete$ two times in a wee.. Eou will ,e*in usin* a metho$ calle$ rampin* to warm up an$ wor. towar$s your wor. sets. &ampin* was $iscusse$ ,y stren*th coach <hristian Thi,au$eau in the -ollowin* 5uote: 8First, you have to activate the nervous system and get it ready to ramp up. You can do this with ballistic exercises, heavy partial reps from a dead-stop, or a few other methods. Then you start with a few "feel sets." These are not warm-ups. To me, a warm-up is anything you can rep fifty times. t helps lubricate the !oints but that"s it. # feel set is completely different because it allows you to get a gradual feel of the weight. You"re testing the weight while generating as little fatigue as possible. To do the feel set you would select a heavy weight somewhere around sixty percent of your one-rep max and do one rep, as fast as possible. Then you"d up the weight a little and do one more rep. $hat you"re doing is priming yourself. %eep doing feel sets until you"re mentally and physically prepared for your first wor& set. 'i&e said earlier, don"t li&e doing wor& sets with anything below seventy percent of my onerep max, so that"s what you"d load onto the bench press. The program says you"re going to do five sets of three. You do your first set with seventy percent and ma&e sure to accelerate the bar as fast as possible.

http://www.evolutionaryathletics.com - Vertical Jump 21 $hy( )ecause force e*uals mass times acceleration. The faster you can push a weight, the more you"re going to activate the nervous system and the high threshold motor units. #nd the more you do that, the more you"ll potentiate your body to get that physiological response to build muscle or strength. Every single rep becomes useful. +o your first set should feel relatively easy. mean, it was only seventy percent of your one-rep max. You probably could have done twelve reps instead of three. You were also pushing the bar as fast as possible with each rep. ,ow, on the second set, you increase the weight slightly. -aybe up to seventy-five percent of your one-rep max. You do three more reps and they"re still fast and powerful. They feel easy. .n your third set you increase the weight even more / say, to eighty percent of your one-rep max. t"s more difficult, but you"re still pushing the bar as fast as you can. This set is probably the heaviest you could do and still accelerate explosively. You get your three reps. t"s time for your fourth set. You add more weight. t"s tough and you"re still pushing it as hard and fast as you can. Even though the bar doesn"t loo& li&e it"s moving too fast, it"s the intent to accelerate that"s still priming the nervous system. You get your three reps. ,ow it"s time for your fifth set, the last one your program says you should do. You add more weight, but &now that after this set you probably couldn"t add any more pounds to the bar. ,ow, a few things can happen here. f the bar feels too heavy and you can"t get all of your reps with clean, good form, then you must stop the exercise and move on to the next one. You don"t want any grinding reps where the bar stops. .r, if you get all three of your reps and still feel li&e you could still add more weight, you can get ready for your sixth set. This is auto-regulation. The paper said to do five sets of three, but you would have been doing yourself a disservice to stop at five sets if you really could have gotten six or seven sets while increasing the weight. That sixth set would be the physiological ceiling for that intensity 0one for that day and for that

http://www.evolutionaryathletics.com - Vertical Jump 22 exercise. f you loo& closely, you"ll see we"re using the entire force spectrum with one exercise in that example. $e"re starting with sub-maximal loads and moving them with incredible speed to prime the nervous system. Then we"re ramping up the weight each set 1which ramps up the nervous system with each set2. Finally, we"re ending with the most weight we can use for the amount of reps we need. This is the way to train, with every set bringing the nervous system to a higher activation point until you reach "the 0one" where you feel invincible. You should be able to get in the 0one every single time you go into the gym." 1Thibaudeau 3 4reen,Thib Tal&s Training , 56672 !ecause this is a vertical 0ump pro*ram I have not -leshe$ out the upper ,o$y pro*ram -or you. I$eally you will see the ,asic template o- this pro*ram an$ $evise your own upper ,o$y pro*ram -ollowin* the same principles. The li-ts are ,asic+ the same ones you mastere$ in the G%% %hase. The split inclu$es two le* an$ sin*le le* s5uat variations+ as well as ,ent .nee an$ hip $ominant posterior chain movements.

http://www.evolutionaryathletics.com - Vertical Jump 29

Phase 2 Wee1 2 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J /39> sec Vertical Jump 31> @'&TT 3 1>

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J /39> sec @'&TT 3 1> 'ltitu$e 2rop 39> &2L /3; Lun*e /3H 2! ?win*s :31:

#ore 94 reps

Tripo$ %rone Glute <hair

Wor1out

L?1J /39> sec @'&TT 3 1> 'ltitu$e 2rop 39> ?5uat /3; Glute @am /3H 2! ?win*s H31>

L%IS$ 6+7 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 2/

Phase 2 Wee1 6 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J :39> sec Vertical Jump 31: @'&TT 3 1:

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J :39> sec @'&TT 3 1: 'ltitu$e 2rop 39: &2L :3: Lun*e :3H 2! ?win*s :32>

#ore 233 reps

Tripo$ %rone Glute <hair

Wor1out

L?1J :39> sec @'&TT 3 1: 'ltitu$e 2rop 39: ?5uat :3: Glute @am :3H 2! ?win*s =31>

L%IS$ 6+7 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 2:

Phase 2 Wee1 5 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J ;39> sec Vertical Jump 32> @'&TT 3 2>

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J ;39> sec @'&TT 3 2> 'ltitu$e 2rop 3/> &2L ;3/ Lun*e ;3; 2! ?win*s :31:

#ore 264 reps

Tripo$ %rone Glute <hair

Wor1out

L?1J ;39> sec @'&TT 3 2> 'ltitu$e 2rop 3/> ?5uat ;3/ Glute @am ;3; 2! ?win*s 1>31>

L%IS$ 6+7 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 2;

Phase 2 Wee1 7 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair L?1J 939> sec @'&TT 3 1: 2epth Jump 3 9> &2L 3:rm Lun*e 93:

#ore 243 reps

Tripo$ %rone Glute <hair

Wor1out

L?1J 939> sec @'&TT 3 1: 2epth Jump 3 9> ?5uat :rm Glute @am 93:

L%IS$ 6+7 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L L2I?" %ush Cp Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 2A Vertical Jump Phase 6 + *a imal Strength an, *a imal Power This phase is inten$e$ to ma3imiBe your horsepower. In the last phase you ,uilt some muscle. In this phase you are *oin* to LlearnL how to recruit all o- your muscle -i,ers. This will unloc. your true stren*th potential. Eou will continue to per-orm the same $ynamic warm up+ core wor.+ an$ some low level plyometric e--iciency $rills. 2urin* this phase you are *oin* to per-orm 2-: sets o- 2-: repetitions with H>I o- your 1rm or *reater -or the -ocus li-ts. Eou shoul$ try to reach H-1> total repetitions in each -ocus li-t. The -ocus li-t will ,e comple3e$ with a plyometric e3ercise. The plyometric e3ercise shoul$ ,e per-orme$ -or 9 repetitions per set. The primary plyometric e3ercise will ,e a $epth 0ump. ?o at this point we are wor.in* into true plyometrics. 1or the posterior chain we will continue to use the @'&TT pro*ression. In this structure the -ocus li-t serves as a potentiator an$ ma.es the plyometric e3ercise even more e3plosive an$ hence-orth+ e--ective. &esearch shows that the e3plosive stren*th *ains seen -rom $epth 0umps as pro*ramme$ in this pro*ram will ta.e / wee.s to see their *ains. Eour wor.outs shoul$ en$ up -eelin* relatively easy. In the -uture when you structure this phase you shoul$ allow yoursel- the -ree$om to structure the sets an$ reps ,ase$ on how you -eel. 1or e3ample you coul$ $o :32+ 23:+ /32+ 939+ 239 N 13/+ 23/ N 132+ etc... Eou shoul$ *et the i$ea. Just ,e sure you li-t at least H>I o- your 1rm an$ the total volume -or each li-tin* e3ercise 7not plyometric8 totals H-1> reps.

http://www.evolutionaryathletics.com - Vertical Jump 2H

Phase 6 Wee1 2 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat :32 w/ 2epth Jump 3 9 &2L :32 w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat 939 w/ 2epth Jump 3 9 &2L 939 w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat 239+ 13/ w/ 2epth Jump 3 9 &2L 239+ 13/ w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

Tripo$ %rone Glute <hair

Wor1out

?5uat 23: w/ 2epth Jump 3 9 &2L 23: w/ @'&TT 3 :

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 2=

Phase 6 Wee1 6 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat :32 w/ 2epth Jump 3 9 &2L :32 w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat 239+ 13/ w/ 2epth Jump 3 9 &2L 239+ 13/ w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat 23: w/ 2epth Jump 3 9 &2L 23: w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

Tripo$ %rone Glute <hair

Wor1out

?5uat 939 w/ 2epth Jump 3 9 &2L 939 w/ @'&TT 3 :

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 9>

Phase 6 Wee1 5 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

Tues,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat /32 w/ 2epth Jump 3 9 &2L /32 w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

Thurs,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat 239+ 232 w/ 2epth Jump 3 9 &2L 239+ 232 w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat Tripo$ %rone Glute <hair ?5uat 23: w/ 2epth Jump 3 9 &2L 23: w/ @'&TT 3 : Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

Tripo$ %rone Glute <hair

Wor1out

?5uat 939 w/ 2epth Jump 3 9 &2L 939 w/ @'&TT 3 :

Stretch ,own 2 53 sec Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 91 Vertical Jump Phase 5 + ( plosive Power an, Reactivit. Now that your ma3imal stren*th an$ power have ,een ma3imiBe$ it is time to ,e*in wor.in* towar$s more speci-ic trainin* mo$ules. In this phase the -ocus will ,e on e3plosive trainin*+ reactive wor.+ an$ ?%%. )e will use a two $ay split $urin* this phase. "ne $ay will -ocus on e3plosive an$ reactive wor. an$ the other will -ocus more on the ?%% component. 1or the e3plosive an$ reactive wor. we will ,e*in incorporatin* reactive e3ercises li.e the reactive *lute ham raise an$ the reactive s5uat as well as .ettle,ell swin*s. In a$$ition we will also see the inclusion o- e3plosive stren*th in the -orm o- 0ump s5uats. "n the e3plosive $ay wave loa$ 0ump reactive s5uats with 0ump s5uats. ?o it woul$ loo. li.e the -ollowin*: & ' ?5uat 'ltitu$e 2rop Jump ?5uat 'ltitu$e 2rop & ' ?5uat 'ltitu$e 2rop+ etc... 2urin* the ?%% component you will -ocus on $oin* a variety o- ,asic vertical 0ump e3ercises. Warming &p !or ( plosive Wor1outs 2urin* our years in the com,ine prep in$ustry I have rea$ people tal. a,out a num,er othin*s relate$ to preppin* -or per-ormance. Tric.s stem -rom stretchin* the hip -le3ors prior to testin* your vert+a crow$in* the line on your />+ the spi$erman shuttle run 7a now ,anne$ techni5ue8 to -ull on athletic preparation pro*rams. )ith all the tric.s an$ techni5ues $iscusse$ one area is o-ten ne*lecte$: a proper warm up. )armin* up -or a power event essentially ,oils $own to primin* the <N?. Gettin* the <N? -ire$ up will allow -or an increase in muscle -i,er recruitment $urin* the testin* which will allow you to *enerate more -orce. (ore -orce O runnin* -aster an$ 0umpin* hi*her. In ?.y @i*h: Improvin* Eour Vertical Jump I $iscuss a warm up metho$ calle$ rampin*. &ampin* is a way to -ire up the <N? when you are *oin* to ,e li-tin* wei*hts. The warm up I am *oin* to outline here is $esi*ne$ to prepare you -or e3plosive/plyometric activities. This will prepare you to run your -astest an$ 0ump your hi*hest. The ,asic premise o- this ,loc. is ?%%+ special physical preparation. )e are trainin* in the same

http://www.evolutionaryathletics.com - Vertical Jump 92 e3act movement pattern seen in the vertical 0ump. The only $i--erence is that we are overloa$in* the pattern ,y a$$in* wei*ht+ or -orce. Then on the companion session we are trainin* the speci-ic movement pattern without a$$in* an$ loa$. This will serve to help trans-er the power an$ reactive a,ilities $evelope$ to the $esire$ s.ill 70umpin*8 via motor learnin*.

http://www.evolutionaryathletics.com - Vertical Jump 99

Phase 5 Wee1 2 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H L?1J /39> sec Vertical Jump 31> @'&TT 3 1> L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H @'&TT 3 2> Vertical Jump 3 2> 9 ?tep Vert 32> 1> yar$ ?tart 3: L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

2ea$ !u* @orse <hair

Warm &p

2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H

Wor1out

& ' ?5uat 93: Jump ?5uat 93: 'ltitu$e 2rop ;39 & ' Glute @am /3:

L%IS$ 6 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 9/

Phase 5 Wee1 6 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H L?1J /39> sec Vertical Jump 31: @'&TT 3 1: L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H @'&TT 3 2: Vertical Jump 3 2: 9 ?tep Vert 32: 1> yar$ ?tart 31> L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

2ea$ !u* @orse <hair

Warm &p

2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H

Wor1out

& ' ?5uat /3: Jump ?5uat /3: 'ltitu$e 2rop H39 & ' Glute @am :3:

L%IS$ 6 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 9:

Phase 5 Wee1 5 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H L?1J /39> sec Vertical Jump 32> @'&TT 3 2> L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H @'&TT 3 9> Vertical Jump 3 9> 9 ?tep Vert 39> 1> yar$ ?tart 3 1: L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

#ore 233 reps

2ea$ !u* @orse <hair

Warm &p

2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H

Wor1out

& ' ?5uat :3: Jump ?5uat :3: 'ltitu$e 2rop 1>39 & ' Glute @am ;3:

L%IS$ 6 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 9;

Phase 5 Wee1 7 *o"ilit. 2 23

*on,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat

We,nes,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H L?1J /39> sec Vertical Jump 31> @'&TT 3 1>

'ri,a. Thoracic (o,ility )all ?li$e 'n.le (o,ility &everse Lun*e ?i$e Lun*e <ross "ver Lun*e Toe Touch ?5uat 2ea$ !u* @orse <hair 2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H @'&TT 3 1: Vertical Jump 3 1: 9 ?tep Vert 31: 1> yar$ ?tart 3:

#ore 233 reps

2ea$ !u* @orse <hair

Warm &p

2um,,ell ?win*s 3 1> 'ltitu$e 2rop 3 H 2um,,ell ?win*s 3 1> 2epth Jump 3 H

Wor1out

& ' ?5uat 93: Jump ?5uat 93: 'ltitu$e 2rop ;39 & ' Glute @am /3:

L%IS$ 6 *in Stretch ,own 2 53 sec

L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

L2I?" Lun*e L2I?" &2L Glute Mua$ricep <al@amstrin* Groin %ec (inor Lats

http://www.evolutionaryathletics.com - Vertical Jump 9A Templates 1ollowin* you will -in$ the *eneral wor.out wee.ly templates use$ in the vertical 0umpin* pro*ram. In a$$ition you will -in$ e3ercise charts that are or*aniBe$ so that you can pic. an$ choose e3ercises in a plu* an$ play -ormat so that you can create your own vertical 0ump wor.outs. (ovement $escriptions can easily ,e -oun$ online at a variety o- we,sites inclu$in* www.innosport.net an$ www.t-nation.com .

Phase 2

*on,a. Low Intensity %lyo @'&TT ?hoc. Trainin* ( ?5uat ?econ$ary % <hain & ' % <hain

We,nes,a. Low Intensity %lyo Jump @'&TT

Thurs,a.

'ri,a. Low Intensity %lyo @'&TT ?hoc. Trainin* ( % <hain Cnilateral ?5uat & ' % <hain

6 ( ?5uat 2-:32-: ?hoc. Trainin* 3 9 ( % <hain 2-:32-: @'&TT 3 : 5 ?pee$ ?5uat ?pee$ ?5uat ?hoc. Trainin* & ' % <hain

Tues,a. ( ?5uat 2-:32-: ?hoc. Trainin* 3 9 ( % <hain 2-:32-: @'&TT 3 : Low Intensity %lyo Jump @'&TT ( ?5uat 2-:32-: ?hoc. Trainin* 3 9 ( % <hain 2-:32-: @'&TT 3 : ( ?5uat 2-:32-: ?hoc. Trainin* 3 9 ( % <hain 2-:32-: @'&TT 3 : @'&TT Jump Jump % <hain %lyo

http://www.evolutionaryathletics.com - Vertical Jump 9H *ovement ?5uat *( !ac. ?5uat 1ront ?5uat Le* %ress 7I .now8 &nilateral or Secon,ar. Lun*e !ul*arian ?plit ?5uat %istol Spee, or Reactive :R(A; & ' !ac. ?5uat Jump ?5uat & ' 1ront s5uat ?pee$ !ac. ?5uat ?pee$ 1ront ?5uat %ower <lean %ower ?natch ?natch !alance &eactive Lun*e & ' Glute @am &aise & ' &2L #ettle,ell ?win* ?tep Cp Jump

% <hain

&2L 2ea$li-t Goo$ (ornin*

%ull Throu*h Glute @am &aise ?in*le Le* &2L ?li$e !oar$ Le* <url Natural Glute @am &aise Le* <url &everse @yper

http://www.evolutionaryathletics.com - Vertical Jump 9=

*ovement Low Intensity %lyo

Shoc1

Jump<Pl.o Low ?5uat Jump Low ?5uat Lateral Low ?5uat 2ia*onal Low ?5uat 1ront/!ac. Low ?5uat / ?5uare Mua$rant @op Lateral !arrier Jump ?in*le Le* Low !o3 Jump ?in*le le* -ront-!ac. @op ?in*le Le* Lateral @ops ?in*le le* 2ia*onal @ops 2ot 2rill

Jump

'ltitu$e 2rop ?5uat 2epth Jump ?5uat 'ltitu$e 2rop ?plit ?5uat 2epth Jump ?plit ?5uat

Vertical Jump 9 ?tep Jump 2un.in* 2rop Jump !o3 Jumps ?plit ?5uat Jump ?plit ?5uat Throw 2own ?print 'cceleration %rime Times @'&TT -or control ?huttles (e$ !all ?coop Toss 1orwar$ (e$ !all ?coop toss !ac.war$

% <hain

@'&TT -or $istance P?ee ne3t pa*e ?in*le Le* Triple Jump @1 ?5uat !oun$s 1orwar$ : ?tep !oun$s ?in*le Le* ?prints ?in*le Le* !oun$s ?in*le Le* ?tart !oun$s !roa$ Jump -rom %ush Cp %osition

http://www.evolutionaryathletics.com - Vertical Jump /> HARTT Progression :%evelope, ". Roger Nelsen Jr/; 1or the @'&TT %ro*ression start at the ,e*innin* an$ wor. up ,ase$ on a,ility http://www.youtu,e.com/watchKvOyp)I9,%l=Aw
A"sorption 2 -oot -orwar$ ,roa$ 0ump 2 -oot -orwar$ ,roa$ 0ump rotate => cloc./counter cloc.wise 2 -oot lateral rotate => lan$ ,ac.war$ cloc./countercloc.wise 2 -oot -orwar$ rotate 1H> cloc./countercloc.wise Reactive 2 -oot -orwar$ ,roa$ 0ump N 0ump ,ac. 2 -oot -orwar$ ,roa$ 0ump rotate => cloc./counter cloc.wise N 0ump ,ac. 2 -oot lateral rotate => lan$ ,ac.war$ cloc./countercloc.wise N 0ump ,ac. 2 -oot -orwar$ rotate 1H> cloc./countercloc.wise N 0ump ,ac. A"sorption Jump 6 !oot lan, with 2 -orwar$ -orwar$ rotate => lan$ outsi$e le* -orwar$ rotate => lan$ insi$e le* lateral rotate => cloc.wise lan$ ,ac.war$ ri*ht le* Lateral rotate => countercloc.wise lan$ ,ac.war$ le-t le* -orwar$ rotate 1H> cloc.wise lan$ ri*ht le* -orwar$ rotate 1H> countercloc.wise lan$ le-t le* Reactive 6 !oot lan, with 2 -orwar$N 0ump ,ac. -orwar$ rotate => lan$ outsi$e le* N 0ump ,ac. -orwar$ rotate => lan$ insi$e le* N 0ump ,ac. lateral rotate => cloc.wise lan$ ,ac.war$ ri*ht le* N 0ump ,ac. Lateral rotate => countercloc.wise lan$ ,ac.war$ le-t le* N 0ump ,ac. -orwar$ rotate 1H> cloc.wise lan$ ri*ht le* N 0ump ,ac. -orwar$ rotate 1H> countercloc.wise lan$ le-t le* N 0ump ,ac.

http://www.evolutionaryathletics.com - Vertical Jump /1 Spee, Agilit. an, #on,itioning Wee1l. Templates I have presente$ two perio$iBation mo$els. The -irst woul$ ,e an optimal pro*ression. The secon$ is a *oo$ pro*ression i- you are comin* into camp an$ your coach will run you to $eath. Thus it en$s with con$itionin* wor. so that you are Lin shapeL -or camp. $ptimal )PP Phase 2 Phase 6 *on,a. Intensive <on$itionin* 'cceleration !rea.$own (o$erate Turns O=> 2e*rees Intense Turns R=> 2e*rees Tues,a. Tempo Tempo Tempo asy Turns Q=> 2e*rees We,nes,a. Thurs,a. Intensive <on$itionin* Tempo (o$erate Turns O=> 2e*rees Intense Turns R=> 2e*rees Tempo 'ri,a. Tempo 'cceleration !rea.$own Tempo

Phase 5

Tempo

Intense Turns R=> 2e*rees

#on,itioning )PP Phase 2

*on,a. 'cceleration !rea.$own

Tues,a. Tempo

We,nes,a.

Thurs,a. 'cceleration !rea.$own

'ri,a. Tempo asy-(o$erate Turns QO=> 2e*rees Tempo Intensive <on$itionin*

asy-(o$erate Tempo Turns QO=> 2e*rees Intense Turns R=> 2e*rees Intensive <on$itionin* Tempo

(o$erate Turns O => 2e*rees

Tempo

Phase 6 Phase 5

Intense Turns R=> 2e*rees Intense Turns R=> 2e*rees

asy Turns woul$ constitute a*ility $rills where the are less than => $e*rees or not as sharp. 3amples coul$ ,e a Ji*-Ja* $rill or an ?-2rill (o$erate Turns woul$ ,e a*ility $rills where the turns are => $e*rees. 3amples woul$ ,e a ,o3 $rill where you run in a s5uare pattern. Intensive turns are turns where the turns are *reater than => $e*rees. 3amples woul$ ,e an inverte$ trian*le+ or a shuttle $rill where you turn 1H> $e*rees. This woul$ also ,e where you switch to rea$ an$ react $rills where there is a lea$er that the athlete must watch an$ -ollow their comman$s.

http://www.evolutionaryathletics.com - Vertical Jump /2

Nutrition

http://www.evolutionaryathletics.com - Vertical Jump /9 Nutrition can ,e a very comple3 an$ con-usin* issue. 'll you nee$ to $o is ,rowse the $iet section o- your local ,oo.store or *oo*le search $iet to see all o- the contra$ictin* in-ormation. Csually when thin*s *et overly comple3 it is ,est to simpli-y. Just li.e all o- the over complicate$ vertical 0ump pro*rams out there there are over complicate$ $iets that have you trac.in* macro ratios+ micro ratios+ aci$-,ase ,alance+ hi*h -at-low car,+ hi*h car,-low -at+ eat meat+ $on4t eat meat+ eat raw an$ uncoo.e$+ eat -or your ,loo$ type+ eat -or your ,o$y type+ eat -or your personality type 0ust to name a -ew. )ith all o- this what is one to $oK )ell I am *oin* to present a simple+ strai*ht -orwar$ $iet plan that shoul$ cut throu*h some othe comple3 issues in nutrition while provi$in* a soun$ an$ healthy $iet. It shoul$ also ,e note$ that the re*ime presente$ ,elow I? -ollowe$ ,y a num,er o- N1L+ N@L+ N!'+ an$ N<'' teams. They li.e the pro*ram ,ecause it meets their ener*y $eman$s+ is healthy+ an$ $oes not re5uire too much thin.in*. In *eneral i- you are an athlete+ which I assume you are ,ecause you are intereste$ in vertical 0ump per-ormance+ you nee$ car,s to -uel your trainin*+ practice+ an$ *ames. Eou nee$ -ruits an$ ve*eta,les -or their vitamins an$ minerals+ you nee$ protein to re,uil$ your muscle tissue+ an$ you nee$ healthy -ats -or their anti-in-lammatory properties an$ to help .eep your 0oints an$ connective tissue -eelin* *oo$. In or$er to accomplish this you shoul$ ,rea. your plate into 1/94s.

?tep 1 is to place a servin* o- -ruits/ve*eta,les on your plate. ?tep 2 is to a$$ a servin* o- low *lycemic starchy car,ohy$rates. ?tep 9 is a$$ a servin* o- lean protein to the plate. ' servin* is e5ual to the siBe o- your han$ Eou shoul$ consume a meal li.e this /-; times per $ay. The -ollowin* ta,le shoul$ help simpli-y the issue. It is $ivi$e$ into the 9 steps -or you. 'll you

nee$ to $o is to pic. a source -rom each o- the 9 steps an$ you have create$ a healthy meal. "n the ta,le choices in *reen are consi$ere$ *oo$ choices+ eat the items in yellow in mo$eration+ an$ -inally avoi$ the ones in re$. ?ince you are an athlete car,ohy$rates aren4t entirely evil. 'ctually they are the primary -uel source in practice+ *ames+ an$ wor.in* out. 's a result not only can you *et away with eatin* more car,s than most people+ you actually nee$ more. The N@L athletes I .now eat :>>>-;>>> .cal4s a $ay an$ eat a $iet hi*h in car,s. "n avera*e most o- them are un$er 1>I ,o$y -at.

http://www.evolutionaryathletics.com - Vertical Jump // The -atties wei*h in at a ,loate$ 12.:I. "ne -inal ,ene-it o- eatin* this way is that it will allow your muscle mass an$ ,o$y mass even out to a level that -its your -rame so that you remain athletic.

http://www.evolutionaryathletics.com - Vertical Jump /:

3 Step Athlete Diet


Step 1 Vitamin C & Carotenoids Cantaloupe Salsa Tangerines/mandarin oranges Kale Sweet potatoes/ Yams #eet #roccoli &andelion greens "ed - green peppers Turnip .inestrone soup Spinach Spaghetti - .arinara sauces Ca++age-slaw w/ carrots Tomato 0uice/ /1 Catsup 'ot pepper sauces Ground her+s Tomatoes Chili powder sparagus *resh her+s Slow Digesting, fiber ri h star hes Carrots 7coo5ed8 9nstant noodles Corn, homin%/grits 3hite spaghetti 4ew +oiled potatoes w/ s5in #arle%/ r%e/ +ulgur grains Sweet potatoes, Yams Con$erted :ncle #en;s Steamed potatoes Sweet corn Peanuts #rown "ice So% +eans <ong Grain 3hite rice <entils 3ild rice #eans 75idne%,+lac5, lima, 4a$%8 Taco shells Chic5peas Sourdough +read Gar+on2o +eans =>>? stone grnd wheat #a5ed +eans Pita +read Green peas 'am+urger +uns Tomato soup #iscuits <entil, +lac5 +ean, pea soups Croissants So%/egg protein enriched noodles Popcorn *ettucini 3heat or r%e crac5ers "a$ioli w/ meat or cheese #ran cereals ,ean -rotein AB? <ean Ground #ee! Egg 3hites/ egg su+stitutes <ean deli roast +ee! "ound6 Sirloin, !lan5 stea5 T-#one/ porterhouse "oast 7ri+,chuch, rump8 Game meat 7$enison, +u!!alo8 'am 7canned, cured, +oiled8 Canadian #acon <ean delie ham Center loin chop <ow !at/ !ree hot dogs/sausage Chic5en, cornish hean Tur5e% / lean deli tur5e% !+g fat . &g protein' Cra+, lo+ster Shrimp Cod, !lounder, haddoc5 'ali+ut, trout, salmon Sardines - o%sters Tuna 7pac5ed in water8 S5im - =? mil5 Parmesan cheese <ow !at/!ree cheeses S5im cottage cheese S5im %ogurt 7low sugar8 So% protein isolate So% nuts, so% mil5 #eans, peas, lentils Vitamin C Cherries Oranges or tangelos Kiwi 'one%dew / crenshaw #erries - $ariet% Green/ %ellow peppers Green peas/ pea pods Green or Yellow +eans Cauli!lower "ed/ green ca++age 3hite/ red raddish Carotenoids Prunes pricots Carrots Yellow S(uash Enchilada sauce /egeta+le soups *rench dressing To+asco sauce 3inter s(uash Pump5in Canned tomato Puree Vitamin E Corn oil Sun!lower seeds/ oil Oils- $ariet% Oli$e oil Peanuts/peanut +utter $ocado/guacamole Salad dressing - $ariet% lmonds 4uts - $ariet% Shell!ish Oli$es

Tips to help you: Green - Go and eat Yellow Exercise Caution "ed Stop ))*resh produce is +est, +ut to a$oid spoilage, and to ensure a$aila+ilit%, +u% a com+ination o! !resh, !ro2en, and canned !ruits and $egeta+les6

Step 2

!"ly emi inde# $%&$' (ast Digesting Sugars & Star hes !)nde# *&$' Plain Oatmeal Stu!!ing Cereal +ars Shredded wheat *rench !ries &oughnuts *ruit loops/hone% smac5s Pump5in English mu!!ins pples/ apple 0uice 'ash+rown Panca5es/ wa!!les Oranges/ orange 0uice 9nstant mashed pot6 Cream o! wheat #ananas #oiled, +a5ed, mash pot6 Golden Grahams *ruit coc5tail Corn chips Cheerios Pineapple/pineapple 0ce Graham crac5ers Corn chex "aisins/!igs Cheese pu!!s "aisin #ran Kiwi "ice ca5es Coco Pops Puddings Pret2els "ice Chex #lue+err% mu!!ins Soda crac5ers Oat - hone% 9ce Cream Tapioca Sweetened !ruit drin5s @ams/ marmalade Short grain white rice Sweetened teas Snic5ers +ar 9nstant white rice &ried !ruits Chocholate mil5 3hite +read /anilla wa!ers *ruit !la$ored %ogurt Pop tarts Cand% Plain/ art6 Sweet %ogurt Plain #agel So!tdrin5s /edium (at -rotein !0%&g fat . &g protein' Eggs String cheese 1B? lean ground +ee! .o22arella cheese :S& prime grades Pro$olone cheese Prime ri+ Plain low-!at %ogurt Short ri+s To!u Top loin 7por58 Tempeh Por5 chop So% mil5 7D-Cg !at8 Poultr% 7dar5 meat8 Ground Tur5e% *ried Chic5en n% *ried !ish/ sea!ood Tuna canned in oil E? mil5 Cottage cheese 1igh (at -rotein !2g 3 fat . & g protein' CB? lean grnd +ee! #ee! ri+s Spareri+s Ground por5 #acon 'otdogs/sausage Salami #ratwurst 3hole mil5 merican cheese Swiss Cheese Cheddar cheese Peanut +utter

))Ta5e time to plan meals and grocer% lists +e!ore %ou head to the store6

)) $oid grocer% shopping on an empt% stomach, it ma% +e di!!icult to ma5e wise choices6 )).a5e se$eral copies o! %our shopping list6 Chec5 o!! the !oods %ou purchase and then chec5 to see i! %ou are consistenl% missing, or o$er consuming in certain areas6

Step +

http://www.evolutionaryathletics.com - Vertical Jump /;

Exercises

http://www.evolutionaryathletics.com - Vertical Jump /A Warm &p Thoracic *o"ilit.=

2. <ross arms to the opposite shoul$er to clear the shoul$er ,la$es across the thoracic wall. 9. )hile maintainin* a,$ominal 2raw-In position+ raise hips until unsupporte$. /. ?ta,iliBe the hea$ in FneutralG. :. &oll mi$-,ac. area on the -oam roll. ;. I- a Ften$er pointG is locate$+ stop rollin*+ an$ rest on the ten$er point until pain $ecreases ,y A:I.

Scapular Wall Sli,e

http://www.evolutionaryathletics.com - Vertical Jump /H The purpose o- this $rill is to improve shoul$er mo,ility an$ activate the muscles o- the mi$ ,ac.. ?tan$ with the ,utt an$ shoul$ers a*ainst the wall an$ place the han$s -lat a*ainst the wall in the Fstic. Sem upG position. )hile .eepin* the han$s an$ el,ows in contact with the wall+ sli$e the arms up to the -ully e3ten$e$ position. I- you can not -ully e3ten$ the arms without the el,ows comin* o-the wall $onTt -orce it. Just stop when you -eel them startin* to raise an$ return to the startin* position. &epeat -or H-1> repetitions. An1le *o"ilit. %rill >2

The purpose o- the -irst $rill is to increase mo,ility at the an.le. To $o this place one -oot appro3imately 12 inches -rom a wall an$ place ,oth han$s on the wall in -ront o- you. )hile .eepin* the wei*ht on the -ront heel+ roc. ,ac. an$ -orth tryin* to shoot the -ront .nee as -ar as possi,le over the -ront -oot. &epeat -or H-1> repetitions per le*. Reverse Lunge is 0ust lun*in* while steppin* ,ac.war$ Si,e Lunge

http://www.evolutionaryathletics.com - Vertical Jump /= #rossover Lunge=

1. ?tan$ with -eet parallel to each other an$ shoul$er-wi$th apart. 2. ?tep your ri*ht -oot over your le-t an$ lun*e as -ar to the le-t as you can. 2epen$in* on your ,o$y+ you can .eep ,oth -eet pointe$ -orwar$ or lan$ your ri*ht -oot at a /:-$e*ree an*le. I- you lan$ at the /:-$e*ree an*le+ you will -eel less pressure on your .nees. 9. &eturn to the startin* position an$ repeat the action to the ri*ht. This completes one repetition. Toe Touch S?uat 1rom a startin* position+ ,en$ over an$ *ra, your toes. @ope-ully you can *et $own that -arU i- not+ start o-- ,y placin* your toes on a 23; an$ .eepin* your heels on the *roun$. "nce you4ve *ra,,e$ the ,ottom o- your toes+ pull yoursel- $own into a $eep s5uat position. This may ,e har$+ ,ut really try to -orce *oo$ posture here: the hea$ an$ chest shoul$ ,e up an$ the spine neutral or sli*htly arche$. Ne3t+ return to the startin* position where you4re in the toe-touch position an$ repeat -or several reps+ tryin* to *et $eeper each time. Throu*hout the movement+ .eep the -in*ers wrappe$ aroun$ the toes. Wor1out L%IS$ Push &p @ol$ yoursel- in the ,ottom o- a push up. your han$s shoul$ ,e elevate$ on some ,loc.s to *ain e3tra &"(. 'lso try to pull yoursel- $own the entire time usin* your ,ac.. L%IS$ Pull &p @an*in* in pull up position try to push yoursel- $own -urther to increase the stretch in your lats. R%L= 't the start o- the &2L most athletes have a !IG arch. ' little too much. 't the top start with a neutral posture. 's they push their ,ut ,ac. they actually move into a neutral spine -or a,out 1/9 o- the movement. 'roun$ the moment the ,ar reaches the .nees they ,e*in archin* a*ain. This in$icates that the *lutes have shut o--+ or you have wea. lower a,s+ or ,oth. )hen you ,e*in archin* a*ain the movement stops at the hip an$ pic.s up in the spine. In other wor$s you are creatin* a *reater &"( ,y increasin* spinal e3tension an$ increasin* anterior pelvic tilt. )hile it -eels li.e you are *ettin* lower+ no actual wor. is ta.in* place in the hip 0oint.

http://www.evolutionaryathletics.com - Vertical Jump :> The over archin* can ,e seen in the picture in the ima*e ,elow:

Notice the e3cessive archin* an$ the reachin* o- the ,utt ,ac.war$s an$ upwar$s. The reachin* othe tail,one up increases stress on the spine. Eou shoul$ strive to resem,le the -ollowin* ima*e:

In this picture you will notice that there is still a lor$otic arch ,ut it resem,les the natural arch that you have while stan$in*+ not the e3cessive arti-icial arch o- the -irst picture. The -irst cue is to push your ,utt ,ac. ,ut N"T up. Just reach your ,utt ,ac. as -ar as possi,le. ?econ$+ which is pro,a,ly -irst+ you shoul$ ,race your a,s as i- someone was tryin* to punch you in the *ut. )hile ,racin* the a,s you nee$ to emphasiBe pullin* upwar$ on the -ront o- your pelvis with your lower a,s. Throu*h the emphasis o- movin* throu*h your hip ,y maintainin* neutral spine your shoul$ -eel your *lutes turn on as soon as your hips unloc.. I- you $o not+ play aroun$ with your pelvis an$ ,ac. position as well as pushin* the *lutes ,ac. until you -eel your *lutes turn on when you unloc. your hips. 1ollow these steps when per-ormin* the lon* $uration isometric 7L2I"?8 hol$s -or the r$l. 2urin* the &2L L2I?"+ *o as low as you can while maintainin* neutral 'N2 -eel your *lutes controllin* the movement.

http://www.evolutionaryathletics.com - Vertical Jump :1 2urin* the hol$s pull with your lower a,s as har$ as possi,le. %- Swing

S?uat= I- your lower ,ac. roun$s $urin* the s5uat it is in$icative o- the *lutes turnin* o-- an$ loa$in* the hamstrin*s. The hamstrin*s pull $own on the rear o- the pelvis+ roun$in* the low ,ac. an$ placin* the hamstrin*s in a stron* $ominant position an$ the lower ,ac. in a wea. compromise$ position. ?tren*thenin* the *lutes an$ lower a,s will help re$uce this issue. )hen you $escen$ into the s5uat position you shoul$ -eel your *lutes activate when your hips ,rea./unloc. 7see a tren$K8. Eou shoul$ -eel the activity throu*hout the $escent an$ ascent. '*ain this is not the arti-icial ,utt s5ueeBin* that many people $o. They shoul$ -ire as a result o- proper movement. )hen s5uattin*+ as in the &2L+ concentrate on pullin* with your lower a,s+ spine neutral+ an$ .eepin* your *lutes en*a*e$. The ,ottom o- the s5uat shoul$ resem,le the -ollowin* photo*raph:

http://www.evolutionaryathletics.com - Vertical Jump :2

R(A S?uat= The & ' ?5uat is a wei*hte$ reactive 7plyometric8 e3ercise. In this movement you hol$ the ,ar ti*htly across the shoul$ers+ pic. your -eet up o-- the -loor with your hip -le3ors. This is not a 0ump+ more li.e a little hop. Gain separation ,etween your -eet an$ the -loor. &ela3 your le*s. Then at impact a,sor, the -orce into the hips an$ .nees an$ e3plo$e upwar$. Jump S?uat= )ith the ,ar securely hel$ across your ,ac.+ $escen$ into a s5uat an$ e3plo$e upwar$ into a vertical 0ump. !e sure to 0ump as hi*h as possi,le. Lan$ so-tly. &eset an$ $ip ,ac. $own into the s5uat. an$ 0ump a*ain. Altitu,e %rop= To per-orm the 'ltitu$e 2rop step o-- a ,o3 rou*hly as hi*h as your vertical 0ump. Lan$ so-tly in a per-ect s5uat position. Low S?uat 'oot Jump :S'J;= Get in a low s5uat position while you rise up on your toes. 1rom this position you shoul$ ,ounce up an$ $own -orce-ully on the ,alls o- your -eet while you stay $own in a s5uat position. Try to use the power o- your hips an$ calves ,ut without strai*htenin* your le*s V )ith each mini-0ump attempt to ,rin* your -eet up towar$s your chest.

Lunge= I .now you $i$ not sen$ a lun*e vi$eo ,ut it is not that important. @ere is one photo*raph to loo. at:

http://www.evolutionaryathletics.com - Vertical Jump :9

Notice the arc shape -rom her trailin* .nee up to her chest. This is in$icative o- a shut$own in the a,$ominal wall. To correct this pro,lem use the low a,s to pull up on the pelvis which woul$ place the spine in neutral position. '$$itionally -ire the rear *lute to $rive the pelvis -orwar$. @ere is another common pro,lem with the lun*e:

Notice the ali*nment relationship ,etween the shoul$ers an$ the hips. The hips are open the the camera an$ the shoul$ers are s5uare+ aime$ strai*ht ahea$. To reme$y this you+ a*ain+ pull up with the low a,s+ -ire the rear *lute an$ $rive the rear le* hip -orwar$. )hile the la$y in the ne3t pic has no *lutes+ her lun*e -orm is per-ect. Notice the strai*ht line ,etween her shoul$ers an$ rear .nee. There is no arc as in the -irst picture. 'lso notice her shoul$ers an$ hips are s5uare with each other.

http://www.evolutionaryathletics.com - Vertical Jump :/

2urin* your L?I?" lun*es ,e sure to pull up with the low a,s. 1ire your rear *lute to $rive your hip -orwar$+ .eepin* your hips an$ shoul$ers s5uare. #eep the spine neutral. )ith the -ront le* pull your -ront -oot rearwar$ in an isometric contraction activatin* your hamstrin*s. %ull yoursel- $ownwar$ with the -ront hip -le3or+ which activates the -ront *lute. These chan*es will ma.e the movement a posterior $ominant movement.

#ore e ercises= Non Tripo,

#hair

http://www.evolutionaryathletics.com - Vertical Jump ::

Prone )lute

Notes= Non Tripo,= Note ,ac. is neutral. Not presse$ into the *roun$ an$ not archin*. 'lso ,oth heels are appro3imately 1-2L o-- the *roun$ the entire time. 2o not set your -eet on the *roun$. The Non Tripo$ e3ercise can ,e seen here: http://www.youtu,e.com/watchKvO1hAm<t'MB&M #hair= The -oot in this one is pointe$ a little outwar$. Eour toes shoul$ ,e strai*ht up an$ $own. <hec. out the vi$eo at the -ollowin* lin. to see what .in$ o- movement you are tryin* to create. %lease ,e aware that -or the chair you shoul$ ,e on your ,ac. with hips an$ .nees ,ent at => $e*rees tryin* to create the rotation seen in the vi$eo. http://www.youtu,e.com/watchKvOMJ(J-a@=cn Prone )lute: "n your stomach+ hea$ shoul$ ,e $own+ ,ac. -lat+ .nees at => 1ire your *lute an$ raise one .nee o-- the *roun$ an$ slowly return to the startin* position. Two notes: 1. Notice ,ac. position $oes not chan*e. The only movement is comin* throu*h the hip. 2. 1ocus on only usin* your *lute to -ire the e3tension+ not the hamstrin*s. I- you -eel the hamstrin*s you are not $oin* it ri*ht. The total &"( is a,out 2L

http://www.evolutionaryathletics.com - Vertical Jump :; "n your stomach+ hea$ shoul$ ,e $own+ ,ac. -lat+ .nees at => 1ire your *lute an$ raise one .nee o-- the *roun$ an$ slowly return to the startin* position. put your han$ on your ,ac. -in*ers sprea$ so one is in your crac.. use your han$ to -eel that there is no movement in the spine or pelvis ,race your a,s an$ pull up with low a,s squeeze your glute real hard and try to drive your hip into the ground li-t your .nee a,out 1-2 inches o-- the *roun$ your hamstrin*s shoul$ .ic. in at the en$ ?o it *oes li.e this ,race the a,s-ire the *lutee3ten$ the hip 7$rive hip into the *roun$ ,y pushin* with the *lute8-ire hamstrin*s i thin. the ,ol$e$ cue will ,e the most ,ene-icial -or you. really press $own with that *lute an$ $rive your hip into the *roun$. pushin* that hip $own will open the hip up 7which is hip e3tension8. This shoul$ -orce you to use your *lute to $rive e3tension. Two notes: 1. Notice ,ac. position $oes not chan*e. The only movement is comin* throu*h the hip. 2. 1ocus on only usin* your *lute to -ire the e3tension+ not the hamstrin*s. I- you -eel the hamstrin*s you are not $oin* it ri*ht. The total &"( is a,out 2L Horse :A@A -ir, ,og;= ssentially it is an a$vance$ prone *lute. (aintain a neutral spine as you reach strai*ht out with one arm an$ the opposite-si$e le*. Then pull the arm an$ le* ,ac. in without touchin* the *roun$. (ove your lim,s in a controlle$ tempo while ,reathin* normally.

%er-orm on the -loor+ not on a ,ench.

http://www.evolutionaryathletics.com - Vertical Jump :A %ea, -ug= ssentially an a$vance$ non tripo$. <ontralateral raisin* an$ lowerin* o- lim,s while maintainin* neutral spine. !e sure to maintain neutral spine. This is li.e the horse e3ercise ,ut per-orme$ on your ,ac..

Stretches= )roin

Pecs

http://www.evolutionaryathletics.com - Vertical Jump :H

Lats=

)lute=

Aua,=

http://www.evolutionaryathletics.com - Vertical Jump :=

#al!=

Hamstring=

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