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Exercise Descriptions

Squat & Toe raises: Just like a normal squat but you go your full range of motion and explode up but the difference is at the top of the squat you do a calf raise. These are good cause its the whole jumping motions in 1 exercise.

Bench Press: Same as normal bench press. For bigger inner pecs have a closer grip then usual

Crunchers: Crunches where you bring your legs towards your face and your face towards your legs at the same time. While doing this tighten your abs and go back down slowly.

Dumbell Presses: Get to dumbell with weight you can handle and raise them straight above your head and then lower.

Bicep Curls: Hang arms down straight with weights in each hand and slowly raise them towards your chin.

Hamstring Curls: Use the normal machine
 

This training program is designed for you to increase leg strength, vertical jump, and to help in the reduction of knee and ankle injury. If performed with proper technique and by utilizing a good work ethic, you will develop the necessary muscular strength and balance to help in the prevention of knee and ankle injuries. It will also help significantly improve vertical jump and explosiveness. Proper technique, as mentioned above, is VITAL for each exercise. Jumping is not the only movement involved here...you will also be landing. Pay close attention to the mechanics of landing after each jump.

Begin with workout 1 and progress slowly. Perform this workout 1-2 times weekly. More is NOT better. This amount of time will be effective and not put over-stress on your legs.

Below are the descriptions of each exercise to be performed. You may want to print this page as an easy reference guide. 


Exercise: Ankle Jumps

Starting Position: Stand straight with arms extended straight over head.

Movement: With your knees slightly bent and arms raised over head, bounce up and down off of your toes. Focus on performing quick and precise jumps, keeping yourself in the same spot on the ground for the designated amount of time.


Exercise: Tuck Jumps

Starting Position: Stand in a half-squat position with your hips back, knees over toes, and shoulders over your knees. Keep your hands out in front of you for balance.

Movement: Jump up as high as you can, bringing your knees to your chest at the top of the jump. Land in a soft and controlled manner with hips back and shoulders over your knees. Hold this position for 1-2 seconds and repeat the jump. Continue this movement for the duration of the prescribed time.


Exercise: Squat Jumps

Starting Position: Begin with your feet shoulder-width apart in a squat position with hands touching the ground in front of your toes. Your knees should be directly over your toes with hips sitting back. Your knees should be bent approximately 90 degrees. Your chest should be directly over the middle of your thighs.

Movement: Explode up and jump as high as you can into the air reaching for the sky. Land soft and under control with your hips back, knees over your toes in the starting position. Immediately repeat the jump for the designated amount of time.


Exercise: Broad Jumps

Starting Position: Stand with your toes on a line, feet shoulder-width apart. Keep your hands in front of you for balance.

Movement: Using your knees, you will be bending down, keeping feet stationery. Rock back and than jump forward as far as you can under control. Land softly and hold for a second. Also, use your arms to further your distance. Perform a set of 5 repetitions.


Exercise: 180-degree Jumps

Starting Position: Stand in a half-squat position with your hips back, knees over your toes, and shoulders over your knees.

Movement: Jump up as high as you can and, while in the air, spin 180 degrees, so that you land facing the opposite direction. Land softly and under control. Repeat, jumping in the opposite direction. Perform for designated time.


Exercise: Lunge Jumps

Starting Position: Start in a semi-lunge position with one foot in front of the other.

Movement: Jump up as high as you can, alternating foot positions in mid-air. Use your hands for balance, land softly and under control. Repeat the action for prescribed time.


Exercise: Single Leg Jumps

Starting Position: On one leg, lean forward so your shoulders are over your knee and hips are back.

Movement: Jump from one leg to the other straight up and down. Land softly and under control and hold the landing for 1-2 seconds. Increase the rhythm and knee height as you progress. Continue for the designated time.


Exercise: Box Jumps

Starting Position: Stand 1-1.5 feet away from a box that is 12"-36" high. Be sure that the box is stable, will not skid, and will support your body weight. Use a shorter box if you are beginning and progress to a taller box as you are able to.

Movement: Using your arms to gather momentum, jump up as high as you can and land softly on top of the box. Focus on a soft and controlled landing by bending at the knees with hips back. Step (DO NOT JUMP) down off the box and repeat for the duration of prescribed time.


Exercise: Box Jumps (Advanced Only)

Starting Position: Holding a medicine ball (5-20 lbs) behind your head, stand 1-1.5 feet away from a box that is 12"-36" high. Be sure that the box is stable, will not skid, and will support your body weight.

Movement: Holding the medicine ball behind your head, use your hips and knees for momentum and jump as high as you can and land softly on top of the box. Focus on a soft and controlled landing by bending at the knees with hips back. Step (DO NOT JUMP) down off the box and repeat for the duration of prescribed time.


Exercise: Reverse Lunges

Starting Position: Stand upright holding a bar (10-30 lbs) across your shoulders. For beginners, just use your body weight for resistance by placing your hands on your hips.

Movement: Step backward directly behind you. As you reach back, allow your shoulders to come forward slightly. As you drop down DO NOT allow your front knee to go out in front of your toes. This places undue stress on the knee. Your front leg should be perpendicular to the floor (90 degrees) at the bottom position. Hold this position for a moment and then slowly and under control pull yourself upright with your forward leg. Do not spring off your back leg. Allow your forward leg to perform the entire movement.


Exercise: Body Weight Squats

Starting Position: Stand with feet shoulder-width apart, knees slightly bent, hips back. Place hands behind the head.

Movement: Bend knees, keeping them over the toes, to a full squat position. Perform 10 repetitions. ADVANCED: Perform the body weight squats on a balance board such as a low balance beam or a 2x4 piece of wood. Also, hold a medicine ball (10-25 lbs) over your head.


Exercise: Single Leg Squats

Starting Position: Stand on one leg and lean forward so that your chest is almost perpendicular to the ground. Place arms out to the side and other leg back for balance.

Movement: Making sure you are balanced, bend your knee to approximately a half-squat position. Push back up slowly and repeat. Perform 10 repetitions on each leg. ADVANCED: Perform the body weight squats on a balance board such as a low balance beam or a 2x4 piece of wood.


Exercise: Calf Raises

Starting Position: Stand with the balls of your feet on the block of a standing calf raise machine. Your hips should extend out behind you. Hook your shoulders under the pads of the machine and straighten your legs bringing the weights of the machine up. DO NOT lower heels as far as possible toward the floor as this puts tremendous stress on your calf muscles and tendons. Keep your feet parallel to the floor or slightly below. If you do not have access to the machine, you can stand on a step or box and perform this exercise.

Movement: Come up on your toes as far as possible (1-2 seconds). Pause for a good second or longer, get a good squeeze at the top of the movement. Slowly lower back down (3-4 seconds) to the starting position.



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