This should help you get mentally ready.

• Mindset: 1 minutes
• Warm-up: 3 minutes
• Workout: 40 minutes
• Cool-down: 5 minutes

*RECOVERY not included in the estimate

GOAL: In this lesson we work on explosiveness, hopefully your legs are feeling good. It's okay if they are a little sore. If they are too sore, you are allowed to switch your rest day to the middle of the week.

WARNING: THESE ARE CHALLENGING WORKOUTS - BE PREPARED! AND MAKE SURE YOU DID THE WARM-UP

REMINDERS: 

• Do every exercise as fast and as EXPLOSIVE as you can
• Also focus on, getting off the ground FAST when you jump
• Make sure however, you also maintain CONTROL

 

GLUTES AND HAMS

Floor Hip Thrust

Sets: 3 | Reps: 15 (Each leg)  |Rest: 30 seconds

POWER QUOTE:  “I didn’t get there by wishing for it, but by working for it.” – Magic Johnson

Bulgarian Split Squat Jump (Body weight)

Sets: 3 | Reps: 15 (Each leg)  | Rest: 30 seconds

WHY? You'll notice many great jumpers have super strong hamstrings and glutes. They don't have "flat butt" as it is called. We target the ass and hams a lot in this program. See Source 1

POWER QUOTE:  “Be happy with what you have while working for what you want.” – Klay Thompson

Sumo Squat to Stand

Sets: 3 | Reps: 14| Rest: 30 seconds

POWER QUOTE:  “The big lesson in life is never be scared of anyone or anything.” – Koby Bryant

ANKLES, FEET, AND CALVES 

Quick Bounce (as fast as possible)

Sets: 2 | Reps: 60 seconds  | 20 seconds

POWER QUOTE:  “Be so good they can’t ignore you.” – Steve Nash

Toe Scrunches

Sets: 2 | Reps: 30 seconds (each foot)  | No rest

HOW? Just get a towel and place on the floor - repeatedly grab the towel with you toes as tightly as you can.

WHY? We've found that, believe it or not, strong toes can help you jump higher. This is mostly anecdotal evidence, that is, based on our experience working with great leapers! But strong foot muscles certainly seem to be common among great leapers - that's why on active rest days we also target your lower legs.

EXPLOSIVENESS TRAINING

Depth Drop Plus Jump

Sets: 4  | Reps: 3, 4, 5, 3 reps |Rest: 60 seconds

BONUS: You can try to do a set of these BAREFOOT! As you go, work into doing more drills BAREFOOT. We were born to be barefoot. Also, check out the "barefoot" shoes.

POWER QUOTE:  “If you can see it, you can be it.” – Dillon Freed

Jump Ready Hold for as Long as Possible

Sets: 3  | Reps: Hold for 27 seconds  |Rest: 60 seconds

BONUS: You can try to do a set of these BAREFOOT! As you go, work into doing more drills BAREFOOT. We were born to be barefoot. Also, check out the "barefoot" shoes.

POWER QUOTE:  “You can’t go back and change the beginning, but you can start where you are and change the ending.” – Phil Jackson

Jump Step Ups 

Sets: 3  | Reps: 11 reps |Rest: 45 seconds

POWER QUOTE:  “I can and I will. Watch me.” – Michael Jordan

Bodyweight Isometric Squat for as Long as Possible 

Sets: 4| Reps: Hold as long as possible (that equals 1 set) |Rest: 30 seconds

POWER QUOTE:  “A winner is a dreamer who never gives up.” – Ray Allen