GET
STARTED
Test Your Running Vertical
Jump,
DAY
1
1. Vert Mechanics
2. Approaches
3. Knee to Chest Jumps
4. Split Squat Jumps
DAY
8
1. Vert Mechanics
2. Approach
3. Single Leg Bounds
4. Single Leg Double Bounds
DAY
15
1. Vert Mechanics
2. Approach
3. Single Leg Box Jumps
4. Ski Box Jumps
DAY
22
1. Vert Mechanics
2. Approach
3. Standing box jumps (cont.)
4. Single Leg Bounds
DAY
29
10 Minute Jog
Glute & Hamstring
Stretch Series
DAY
2
1. Vert Mechanics w/out
penultimate gallop drills
2. Glute and Hip Stretch Series
3. Unlocking Hip Flexors
4. Activating Glutes
DAY
9
1. Glute & Hip Stretch Series
2. Unlocking Hip Flexors
3. Activating Glutes
4. 200 abs.
DAY
16
Rest & 200 abs.
DAY
23
Rest & 250 abs.
DAY
30
*Dynamic Warm Up*
DAY
3
1. Maintenance (foam roller,
tennis ball).
2. 200 abs (your choice w/
variation of different ab
exercises from the list)
DAY
10
Active Recovery
1. 5 min jog
2. Foam Roller Maintenance
3. 200 abs.
DAY
17
1. Vert Mechanics
2. Approach
3. Depth Drops Absorb Landing
4. Depth Drops Explode
DAY
24
1. Vert Mechanics
2. Approach
3. Gravity Box Jumps
RETEST
Retest Your Running
Vertical Jump,.
DAY
4
1. Vert Mechanics
2. Approach
3. Gravity Box Jumps
4. Lateral Skate Jumps
DAY
11
1. Vert Mechanics
2. Approach
3. Box Rocket Jumps
4. Lateral Box Jumps
DAY
18
1. Unlocking Hip Flexors
2. Activating Glutes
3. Foam Roller Maintenance
4. 250 abs.
DAY
25
Rest & 250 abs.
DAY
5
1. Vert Mechanics
2. Take Off
3. Low Squat Jumps
4. Deep Squat Jumps
DAY
12
DAY
19
26
20
DAY
DAY
Before every workout you must do a Dynamic warm
up. This is extremely important. It will enhance results
and prevent injury, soreness, and stiffness.
27
Rest
Foam Roller
14
Rest
DAY
Rest & 200 abs.
DAY
7
Rest & 200 abs.
Rest & 200 abs.
1. Vert Mechanics
2. Depth Drops Explode Out
Of Landing
Finish every workout with a 3 minute cool down jog
and light stretching. This is just as important as
dynamic warmup.
13
DAY
1. Vert Mechanics without
Penultimate Drills
2. Take off
3. Standing box jumps
4. Seated Box Jumps
DAY
DAY
*Active Rest*
1. 5 min jog
2. Glute and Hip Stretch Series
3. Foam roller maintenance
4. 200 Abs
1. Vert Mechanics
2. Take Off
2. Single leg bounds
3. Single Leg Double Bounds
DAY
6
21
Rest
DAY
28
Rest
DAILY WORKOUT SHEET
Day 1:
*Dynamic Warm up*
1. Vert Mechanics (10 each exercise)
2. Approach(x6)
3. Knee to Chest Jumps (3x10)
4. Split Squat Jumps (3x10)
Day 4:
*Dynamic Warm Up*
1. Vert Mechanics (10 reps each)
2. Approach(x6)
3. Gravity Box Jumps (3x10 each exercise).
4. Lateral Skate Jumps (3x10)
Day 2:
*Dynamic Warm up*
1. Vert Mechanics without penultimate gallop drills
2. Glute and Hip Stretch series.
3. unlocking hip flexors.
4. activating glutes.
Day 5:
*Dynamic Warm up*
1. Vert Mechanics (10 reps each)
2. Take Off (X6)
3. Low Squat Jumps (3x 30 secs on 30 secs off)
4. Deep Squat Jumps (3x10)
Day 3:
*5min jog*
1. Maintenance (foam roller, tennis ball).
2. 200 abs (your choice w/ variation of different ab
exercises from the list)
Day 6:
*Active Rest*
1. 5 min jog
2. Glute and hip stretch series
3. Foam roller maintenance.
4. 200 Abs.
DAILY WORKOUT SHEET
Day 7:
Rest & 200 abs.
Day 8:
*Dynamic Warm up*
1. Vert Mechanics (10 reps each)
2. Approach(x6)
3. single leg bounds (3x10 each leg)
4. single leg double bounds (2 rights, 2 lefts continuous)
(3x5)
Day 9:
*Dynamic Warmup*
1. Glute & Hip stretch series
2. unlocking hip flexors
3. Activating glutes
4. 200 abs.
Day 10:
Active Recovery
1. 5 min jog
2. Foam roller maintenance
3. 200 abs.
Day 11:
*Dynamic Warm up*
1. Vert Mechanics (x10 each)
2. Approach(x6)
3. Box Rocket Jumps(split jumps) 3x10
4. Lateral Box Jumps (30 secs on 30 secs off x3)
Day 12:
*Dynamic Warm up*
1. Vert Mechanics (x10 each)
2. Take off(x6)
2. single leg bounds (3x10 each leg)
3. single leg double bounds (3x5)
DAILY WORKOUT SHEET
Day 13:
Rest & 200 abs.
Day 14:
*REST*
Day 15:
*Dynamic Warm Up*
1. Vert Mechanics (10 reps)
2. Approach(x6)
3. Single Leg Box Jumps (3x10)
4. Ski Box Jumps (4x10)
Day 16:
Rest & 200 abs
Day 17:
*Dynamic Warm up*
1. Vert Mechanics (x10)
2. Approach(x6)
3. Depth Drops absorb landing (x10)
4. Depth drops Explode(2x10)
Day 18:
*Active rest*
1. unlocking hip flexors
2. Activating glutes
3. Foam Roller Maintenance
250 abs.
Day 19:
*Dynamic Warm Up*
1. Vert Mechanics without penultimate drills
2. Take off(x6)
3. Standing box jumps (2x8)
4. Seated Box Jumps (2x8)
DAILY WORKOUT SHEET
Day 20:
*REST* & 250 abs
Day 21:
*REST*
Day 24:
*Dynamic Warm Up*
1. Vert Mechanics
2. Approach(x6)
3. Gravity Box Jumps (3x8)
Day 22:
*Dynamic Warm Up*
1. Vert Mechanics
2. Approach(x6)
3. Standing box jumps continuous (30 secs on, 30 secs
off x3)
4. Single Leg Bounds (3x10 each leg).
Day 25:
Rest & 250 abs
Day 23:
Rest and 250 abs.
Day 27:
Rest
1. Foam Roller
Day 26:
*Dynamic Warm Up*
1. Vert Mechanics
2. Depth Drops explode out of landing(2x6)
Day 28:
Rest
DAILY WORKOUT SHEET
Day 29:
*Dynamic Warm Up*
1. 10 Minute Jog
2. glute & hamstring stretch series
Day 30:
*Dynamic Warm Up*
Before every workout you must do a Dynamic warm up.
This is extremely important. It will enhance results and
prevent injury, soreness, and stiffness.
Finish every workout with a 3 minute cool down jog
and light stretching. This is just as important as
dynamic warmup.
Test your running vertical jump before you start
Vertical Jump Secrets.
Retest your running vertical jump after finish Vertical
Jump Secrets.