Vertical Jump Specialization

Vert specialization is performed each day of training during the Power Phase of the
workout. This is done before the Strength Phase of each workout. There are only 2 days of
Vertical Specialization because you will also be performing power movements within
Athlete Built.

Month 1
Day 1
1. Pogo Jumps - 4 x 10

2. Box Jump - 8 x 1

3. Single Leg Vertical Jump - 6 x 1 ea. leg

4. Power Skips - 4 x 10 yards

Day 2
1. Squat Drops - 6 x 3 (20 sec. rest between sets)

2. Squat Jumps - 6 x 4

3. Lunge Jumps - 3 x 4 ea. leg

4. Power Bounds - 4 x 10 yards

Month 2
Day 1
1. Vertical Jump - 10 x 1 [NOTE: Depth should be quarter squat]

2. Single Leg Tuck Jump (land 2 feet) - 6 x 2 ea. leg

3. Single Leg Approach Box Jump (land 2 feet) - 8 x 1 ea. leg

4. Power Skips - 3 x 10 yards

Day 2
1. Decel Step Ups - 3 x 5 ea. leg

2. Low Squat Jumps - 3 x 8

3. DB Squat Jumps - 6 x 4

4. Power Bounds - 3 x 10 yards

Month 3
Day 1
1. Depth Jump - 10 x 1

2. Rebound Vertical Jump - 6 x 2

3. Rebound Vertical to Split Lunge Landing - 6 x 1 ea. side

4. Vertical Jump - 8 x 1

Day 2
1. BB Pogo Jumps - 6 x 10

2. Low Stance Lunge Switch - 6 x 3 ea. side

3. Box Jump - 6 x 1

4. Seated Box Jump - 6 x 1

5. Power Skips - 3 x 10 yards