HASE 1
The Athlete
Jump Academy
Preparing for
Take Off
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 1– Day 1
Building the Foundation: Extensive Plyometric Day
Date
Hours of Sleep
Time of Workout
Body Weight
CLICK HERE
FOR FULL LENGTH
VIDEO SESSION
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
9. Drop-In
1
20x Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
Extensive Plyometric Series
Sets
Reps
Rest
1. Plate Elevated Low
Amplitude/Rebound Jumps)
3
20x
90 Seconds
2. Quick Feet Rapid
Response Jumps
3
20x
Jumps
Per Direction
90 Seconds
(20-30 Seconds Rest
Between Jumps)
3. Pogo Jumps
2
10x
2 Minutes
Main Performance Training Block
Movement
Block Order
Workout
Protocol
A1
Sets
Reps
Tempo
Rest
Bulgarian
Split Squats
3
12
3-1-3
30
Sec
A2
Or Use
Bands
DB Split
Stace Z-Press
3
12
3-1-3
30
Sec
A3
Or TRX/
Barbell Hold
Isometric
Pull-Up
(Full Overview)
3
10-30
Sec
ISO
š A Block
Finisher
Extreme Isometric
Split Stance
Lunge Hold
1
Max
Hold
B1
Bent Knee
Calf Raises
(90 Degree Angle)
3
12
3-1-3
B2
Isometric
Push-Up
3
30 Sec
– 1 Minute
ISO
Hold
90
Sec
Full
Muscle
Contraction
Hold
30
Sec
60
Sec
THE ATHLETE JUMP ACADEMY PHASE 1
Set #1
Set #2
Set #3
š B Block
Finisher
Extreme Isometric
Bent Knee Calf
Raise Hold
1
C1
Adductor Side
Lying Leg Raises
3
30
Control
30
Sec
C2
Straight Leg
Calf Raises
3
12
3-1-3
60
Sec
š C Block
Finisher
Extreme Isometric
Straight Leg Calf
Raise Hold
1
Max
Hold
Muscle
Max
Hold
Full
Muscle
Contraction
Full
Contraction
HERO’S COME AND GO,
BUT LEGEND’S LIVE FOREVER!
— Kobe Bryant
THE ATHLETE JUMP ACADEMY PHASE 1
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 1 – Day 2
Building the Foundation: Multi-Directional Jumps & COD Training
Date
Hours of Sleep
Time of Workout
Body Weight
CLICK HERE
FOR FULL LENGTH
VIDEO SESSION
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
9. Drop-In
1
20x Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
Ankle-Foot Stabilization & Jump Prep
Sets
Reps
Rest
1. Barefoot Single Leg Stability A-B-C
1
A-Z
20 Seconds
2. SL Band Abductions
1
20 Per Leg
20 Seconds
3. Lateral Band Walks (Bands on Feet)
1
20 Steps
Per Side
20 Seconds
4. Single Leg Prep Snap Down
2
10 Per Leg
30 Seconds
5. Single Leg Jumps (Medial and Lateral)
(Stick Landing & Quick)
2
5 Both Ways
30 Seconds
2
1x Each Way
5x
30 Seconds
Sets
Reps
Rest
1. Lateral Push Step
1
5 Per Side
20 Seconds
2. Dynamic Lateral Push Step
(Outside Leg Attacks)
1
5 Per Side
20 Seconds
3. Lateral Skater Jump
(Stick Landing – 1 or 2 Feet)
1
5 Per Side
20 Seconds
4. Dynamic Lateral
Skater Jump (Continuous)
1
5 Per Side
20 Seconds
5. Crossover Push-Step
1
5 Per Side
20 Seconds
6. Crossover Skater Bound
1
5 Per Side
20 Seconds
6. Single Leg Square Box
Drill 360 Degrees
45 Degree Lateral Plyo (COD) Series
THE ATHLETE JUMP ACADEMY PHASE 1
Speed Series Circuit
Sets
Distance
Rest
š Circuit 1
Speed Station 1: Sprint – “Head Checks”
Speed Station 2: Sprint – 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
š Circuit 2
Speed Station 1: Lateral Shuffle
“Reverse Pivot Turn)
Speed Station 2: Lateral Shuffle
– 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
š Circuit 3
Speed Station 1:
Backwards Crossover Sprint
Speed Station 2: Backwards
Crossover Sprint – 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
Sets
Distance
Rest
6
3 Per Side
5 Yards
30-45 Seconds
Plyo-Curved Sprints
Skater Jump – Push Step x 3
+ Shuffle Curved Sprint
Main Performance Training Block
Movement
Block Order
Workout Protocol
A1
Weighted Elevated
Drop-In + ISO Hold
(Full Overview)
A2
Or Alt Side
Lunges
(DB or
Bodyweight)
X 10 Per Side
Heavy
Crossover
Sled Walks
Sets
Reps
Tempo
Rest
3
Controlled
20 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
3
12
Controlled
Steps
Walk
Per Side
30
Sec
THE ATHLETE JUMP ACADEMY PHASE 1
Set #1
Set #2
Set #3
A3
Crossover
Push-Up
B1
RDL Drop-In
+ ISO Hold
(Full Overview)
B2
Elevated VMO
Drop-In + ISO Hold
(Full Overview)
B3
Or Backwards
Lunge Walks
Backwards
(DB or
Sled Walks
Bodyweight)
X 10- Per Side
Controlled
90
Sec
3
Controlled
20
+ ISO
+ 20 Sec
Hold
ISO Hold
30
Sec
3
Controlled
20
+ ISO
+ 20 Sec
Hold
ISO Hold
30
Sec
3
40 Steps
Controlled
Or
20 Yards
90
Sec
3
8-10
TAKE YOUR GAME
TO THE NEXT LEVEL
— Shea Pierre
THE ATHLETE JUMP ACADEMY PHASE 1
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 1 – Day 3
Building the Foundation: Game Speed Acceleration Training
Date
Hours of Sleep
Time of Workout
Body Weight
CLICK HERE
FOR FULL LENGTH
VIDEO SESSION
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-UP
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
9. Drop-In
1
20x Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
Skip Series Warm-Up
Sets
Reps
Rest
1. Full Arm Swings Forward & Backwards
1
10-20 Yards
5-10 Seconds
2. Full Single Arm Swings
Forward & Backwards
1
10-20 Yards
5-10 Seconds
3. Open and Close Swings
Forward & Backwards
1
10-20 Yards
5-10 Seconds
4. Lateral Side Shuffle Arm Swings
1
10-20 Yards
5-10 Seconds
5. Carioca (Small & Big)
1
10-20 Yards
5-10 Seconds
6. Backwards Run
1
10-20 Yards
5-10 Seconds
7. Leg Swing Series
1
10-20 Yards
5-10 Seconds
Sets
Reps
Rest
1. Step Back Drop In
1
20 Per Leg
20 Seconds
2. SL Band Abductions
1
10 Per Leg
+ 3 Sec ISO Hold
20 Seconds
3. Lateral Band Walks (Bands on Feet)
1
20 Steps
Per Side
20 Seconds
4. Quick Switch Scissors
2
5 Seconds
45 Seconds
5. Quick Feet (On & Off)
2
5 Seconds
45 Seconds
2
2x Per Leg
5 Seconds
45 Seconds
Ankle – Foot – Hip Stabilization
& Elevated Rapid Response CNS Training
6. Attack Step
THE ATHLETE JUMP ACADEMY PHASE 1
Sprint Mechanic & Plyometric Drills
Sets
Reps
Rest
1. A-March
1
10 Yards
Walk Back
2. A-Switch
1
10 Yards
Walk Back
3. A-Triple Switch 1-2-3
1
10 Yards
Walk Back
4. High Knees
1
10 Yards
Walk Back
5. A-Pops Explosive Knee Punch
1
10 Yards
Walk Back
6. Power Skips
1
10 Yards
Walk Back
7. Bounds
1
10 Yards
Walk Back
8. High Knee Tuck Jumps
1
10 Yards
Walk Back
Sets
Reps
Rest
Drill 1: Sled Push or Wall Knee Drive
3
15-20 Yards
or 5 Seconds
1 Minute
Drill 2: Kneeling Sprints
+ (Split Stance Lunge Jumps)
3
10 Yards
90 Seconds
Acceleration Sled Sprint Training
Sets
Reps
Rest
š Towing Sled Sprints or
Hill Sprints Percentages for Sled
Sprint 1: 75% of Bodyweight
Sprint 2: 75% of Bodyweight
Sprint 3: 50% of Bodyweight
Sprint 4: 50% of Bodyweight
Sprint 5: 25% of Bodyweight
5
20
Yards
3-5 Minutes
Between Sprints
3
20
Yards
4 Minutes
Between Sets
Speed Warm-Up
Or
š Hill Sprints
Complete 3 Sets x 3 Sprints
(Rest 60-90 Seconds between Sprints
and 4 Minutes between Sets)
THE ATHLETE JUMP ACADEMY PHASE 1
Speed Series Circuit
š Circuit 1
Speed Station 1: Sprint –
“Short Slalom Sprints”
Speed Station 2: Sprint –
“Accel-Decel “Show & Go”
Sets
Distance
Rest
3
28 Yards
(7 Yard Spacing)
30-45
Seconds
Main Training Block
Movement
Block Order
A1
A2
A3
Workout Protocol
Tempo
Rest
2-3
10 + 10 Controlled
+ ISO
+ 20 Sec
Hold
ISO Hold
20
Sec
Standing Hip Flexor
Pumps + ISO Hold
2-3
Controlled
20
+ ISO
+ 20 Sec
Hold
ISO Hold
20
Sec
Nordic Curls + Rotational Hamstring Pulsers
(Full Overview)
2-3
5
+ 20
Controlled
20
Sec
2-3
20
10 Per
Side
Controlled
20
Sec
2-3
6-8
Or 15-20 Controlled
Rows
90
Sec
Knee Drive Pivots
+ Drop In + ISO Hold
(Full Overview)
A4
Alternating V-Ups
A5
Pull-Ups or Band
Bent Over Rows
Sets
Reps
Set #1
Set #2
I AM THE GREATEST
— Muhammad Ali
THE ATHLETE JUMP ACADEMY PHASE 1
Set #3
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 2 – Day 1
Building the Foundation: Extensive Plyometric Day
Date
Hours of Sleep
Time of Workout
t
Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
REPS CHANGE
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
9. Drop-In
1
Extensive Plyometric Series
20x Per Side
Sets
Reps
Rest
3
20x
90 Seconds
2. Quick Feet Rapid
Response Jumps
3
20x
Jumps
Per Direction
90 Seconds
(20-30 Seconds Rest
Between Jumps)
3. Pogo Jumps
2
10x
2 Minutes
1. Plate Elevated Low Amplitude/
Rebound Jumps)
Main Performance Training Block
Movement
Block Order
Sets
Reps
Tempo
Rest
Bulgarian Split Squats
3
12
3-1-3
30
Sec
DB Split Stace Z-Press
3
12
3-1-3
30
Sec
A3
Or TRX/
Isometric Pull-Up
Barbell Hold
3
10-30
Sec
ISO
š A Block
Finisher
Extreme Isometric Split
Stance Lunge Hold
1
Max
Hold
Contraction
B1
Bent Knee Calf Raises
(90 Degree Angle)
3
12
3-1-3
A1
A2
Or Use
Bands
Workout Protocol
Hold
90
Sec
Full Muscle
30
Sec
THE ATHLETE JUMP ACADEMY PHASE 1
Set #1
Set #2
Set #3
B2
Isometric Push-Up
3
30 Sec
– 1 Minute
š B Block
Finisher
Extreme Isometric Bent
Knee Calf Raise Hold
1
Max
Hold
Contraction
C1
Adductor Side
Lying Leg Raises
3
30
Control
30
Sec
C2
Straight Leg
Calf Raises
3
12
3-1-3
60
Sec
š C Block
Finisher
Extreme Isometric
Straight Leg Calf
Raise Hold
1
Max
Hold
Contraction
)
)
)
)
ISO
Hold
60
Sec
Full Muscle
Full Muscle
LEAVE NOTHING
TO CHANCE!
— Kobe Byrant
THE ATHLETE JUMP ACADEMY PHASE 1
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 2 – Day 2
Building the Foundation: Multi-Directional Jumps & COD Training
Date
Hours of Sleep
Time of Workout
Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
REPS CHANGE
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
9. Drop-In
1
20x Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
Ankle-Foot Stabilization & Jump Prep
Sets
Reps
Rest
1. Barefoot Single Leg Stability A-B-C
1
A-Z
20 Seconds
2. SL Band Abductions
1
20 Per Leg
20 Seconds
1
20 Steps
Per Side
20 Seconds
4. Single Leg Prep Snap Down
2
10 Per Leg
30 Seconds
5. Single Leg Jumps (Medial and Lateral)
(Stick Landing & Quick)
2
5 Both Ways
30 Seconds
2
1x Each Way
5x
30 Seconds
Sets
Reps
Rest
1. Lateral Push Step
1
5 Per Side
20 Seconds
2. Dynamic Lateral Push Step
(Outside Leg Attacks)
1
5 Per Side
20 Seconds
3. Lateral Skater Jump
(Stick Landing – 1 or 2 Feet)
1
5 Per Side
20 Seconds
4. Dynamic Lateral Skater Jump
(Continuous)
1
5 Per Side
20 Seconds
5. Crossover Push-Step
1
5 Per Side
20 Seconds
3. Lateral Band Walks (Bands on Feet)
6. Single Leg Square
Box Drill 360 Degrees
45 Degree Lateral Plyo (COD) Series
THE ATHLETE JUMP ACADEMY PHASE 1
6. Crossover Skater Bound
1
5 Per Side
20 Seconds
Sets
Distance
Rest
š Circuit 1
Speed Station 1: Sprint – “Head Checks”
Speed Station 2: Sprint – 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
š Circuit 2
Speed Station 1: Lateral Shuffle
“Reverse Pivot Turn)
Speed Station 2: Lateral Shuffle
– 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
š Circuit 3
Speed Station 1:
Backwards Crossover Sprint
Speed Station 2:
Backwards Crossover Sprint –
45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
Sets
Distance
Rest
4
3 Per Side
5
Yards
30-45
Seconds
Speed Series Circuit
Plyo-Curved Sprints
Skater Jump – Push Step x 3
+ Shuffle Curved Sprint
Main Performance Training Block
Movement
Block Order
A1
Workout Protocol
Weighted
Elevated Drop-In
+ ISO Hold
Sets
3
Reps
Tempo
Rest
Controlled
25 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
THE ATHLETE JUMP ACADEMY PHASE 1
Set #1
Set #2
Set #3
A2
Or Alt Side
Heavy
Lunges
Crossover
(DB or
Sled Walks
Bodyweight)
X 10 Per Side
3
A3
Crossover Push-Up
3
B1
RDL Drop-In
+ ISO Hold
B2
Elevated VMO
Drop-In + ISO Hold
B3
Or Backwards
Lunge Walks Backwards
(DB or
Sled Walks
Bodyweight)
X 10 Per Side
15 Steps
Controlled
Per
Walk
Side
30
Sec
Controlled
90
Sec
3
Controlled
25 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
3
Controlled
25 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
3
40 Steps
Controlled
Or 20
Yards
90
Sec
8-10
EVERYBODY WANTS TO BE
A BEAST, UNTIL IT’S TIME
TO DO WHAT BEASTS DO!
— Mike Tyson
THE ATHLETE JUMP ACADEMY PHASE 1
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 2 – Day 3
Building the Foundation: Game Speed Acceleration Training
Date
Hours of Sleep
Time of Workout
Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
REPS CHANGE
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
9. Drop-In
1
20x Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
Skip Series Warm-Up
Sets
Reps
Rest
1. Full Arm Swings Forward & Backwards
1
10-20 Yards
5-10 Seconds
2. Full Single Arm Swings
Forward & Backwards
1
10-20 Yards
5-10 Seconds
3. Open and Close Swings
Forward & Backwards
1
10-20 Yards
5-10 Seconds
4. Lateral Side Shuffle Arm Swings
1
10-20 Yards
5-10 Seconds
5. Carioca (Small & Big)
1
10-20 Yards
5-10 Seconds
6. Backwards Run
1
10-20 Yards
5-10 Seconds
7. Leg Swing Series
1
10-20 Yards
5-10 Seconds
Sets
Reps
Rest
1. Step Back Drop In
1
20 Per Leg
20 Seconds
2. SL Band Abductions
1
10 Per Leg
+ 3 Second ISO Hold
20 Seconds
3. Lateral Band Walks
(Bands on Feet)
1
20 Steps
Per Side
20 Seconds
4. Quick Switch Scissors
2
5 Seconds
45 Seconds
5. Quick Feet (On & Off)
2
5 Seconds
45 Seconds
2
2x Per Leg
5 Seconds
45 Seconds
Ankle – Foot – Hip Stabilization
& Elevated Rapid Response CNS Training
6. Attack Step
THE ATHLETE JUMP ACADEMY PHASE 1
Sprint Mechanic & Plyometric Drills
Sets
Reps
Rest
1. A-March
1
10 Yards
Walk Back
2. A-Switch
1
10 Yards
Walk Back
3. A-Triple Switch 1-2-3
1
10 Yards
Walk Back
4. High Knees
1
10 Yards
Walk Back
5. A-Pops Explosive Knee Punch
1
10 Yards
Walk Back
6. Power Skips
1
10 Yards
Walk Back
7. Bounds
1
10 Yards
Walk Back
8. High Knee Tuck Jumps
1
10 Yards
Walk Back
Sets
Reps
Rest
Drill 1: Sled Push or Wall Knee Drive
3
15-20 Yards
or 5 Seconds
1 Minute
Drill 2: Kneeling Sprints
+ (Split Stance Lunge Jumps)
3
10 Yards
90 Seconds
Sets
Reps
Rest
6
20
Yards
3-5 Minutes
Between Sprints
3
20
Yards
4 Minutes
Between Sets
Speed Warm-Up
Acceleration Sled Sprint Training
š Towing Sled Sprints or Hill Sprints
Percentages for Sled
Sprint 1: 75% of Bodyweight
Sprint 2: 75% of Bodyweight
Sprint 3: 50% of Bodyweight
Sprint 4: 50% of Bodyweight
Sprint 5: 25% of Bodyweight
Sprint 6: 25% of Bodyweight
Or
š Hill Sprints
Complete 4 Sets x 3 Sprints (Rest 60-90
Seconds between Sprints and 4 Minutes
between Sets)
THE ATHLETE JUMP ACADEMY PHASE 1
Speed Series Circuit
š Circuit 1
Speed Station 1: Sprint –
“Short Slalom Sprints”
Speed Station 2: Sprint –
“Accel-Decel “Show & Go”
Sets
Distance
Rest
3
28 Yards
(7 Yard Spacing)
30-45
Seconds
Main Training Block
Movement
Block Order Workout Protocol
Sets
Reps
Tempo
Rest
3
12 + 10 Controlled
+ ISO
+ 20 Sec
Hold
ISO Hold
20
Sec
20
Sec
Controlled
20
Sec
A1
Knee Drive Pivots
+ Drop In + ISO Hold
A2
Standing Hip Flexor
Pumps + ISO Hold
3
Controlled
20
+ ISO
+ 20 Sec
Hold
ISO Hold
A3
Nordic Curls + Rotational Hamstring Pulsers
3
5 + 20
A4
Alternating V-Ups
3
20
Controlled
10 Per Side
20
Sec
A5
Pull-Ups or
Band Bent Over Rows
3
6-8
Or 15-20
Rows
90
Sec
Controlled
Set #1
CONFIDENCE HAS
NO COMPETITION!
— Muhammad Ali
THE ATHLETE JUMP ACADEMY PHASE 1
Set #2
Set #3
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 3 – Day 1
Building the Foundation: Extensive Plyometric Day
Date
Hours of Sleep
Time of Workout
Body Weight
SAME WORKOUT
AS WEEK 2 - SETS &
REPS CHANGE
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
9. Drop-In
1
20x Per Side
Extensive Plyometric Series
Sets
Reps
Rest
1. Plate Elevated Low
Amplitude/Rebound Jumps)
3
20x
90 Seconds
2. Quick Feet Rapid
Response Jumps
3
20x
Jumps
Per Direction
90 Seconds
(20-30 Seconds Rest
Between Jumps)
3. Pogo Jumps
3
10x
2 Minutes
Main Performance Training Block
Movement
Block Order
Sets
Reps
Tempo
Rest
Bulgarian Split Squats
3
12
3-1-3
30
Sec
DB Split Stace
Z-Press
3
12
3-1-3
30
Sec
A3
Isometric
Or TRX/
Pull-Up
Barbell Hold
3
10-30
Sec
ISO
š A Block
Finisher
Extreme Isometric Split
Stance Lunge Hold
1
Max
Hold
Contraction
B1
Bent Knee Calf Raises
(90 Degree Angle)
3
12
3-1-3
A1
A2
Or Use
Bands
Workout Protocol
Hold
90
Sec
Full Muscle
30
Sec
THE ATHLETE JUMP ACADEMY PHASE 1
Set #1
Set #2
Set #3
B2
Isometric Push-Up
3
30 Sec
– 1 Minute
š B Block
Finisher
Extreme Isometric Bent
Knee Calf Raise Hold
1
Max
Hold
Contraction
C1
Adductor Side Lying
Leg Raises
3
30
Control
30
Sec
C2
Straight Leg Calf Raises
3
12
3-1-3
60
Sec
š C Block
Finisher
Extreme Isometric
Straight Leg
Calf Raise Hold
1
Max
Hold
Muscle
ISO
Hold
60
Sec
Full Muscle
Full
Contraction
UNLOCK YOUR
ATHLETIC POTENTIAL!
— Shea Pierre
THE ATHLETE JUMP ACADEMY PHASE 1
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 3 – Day 2
Building the Foundation: Multi-Directional Jumps & COD Training
Date
Hours of Sleep
Time of Workout
Body Weight
SAME WORKOUT
AS WEEK 2 - SETS &
REPS CHANGE
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
9. Drop-In
1
20x Per Side
Ankle-Foot Stabilization & Jump Prep
Sets
Reps
Rest
1. Barefoot Single Leg Stability A-B-C
1
A-Z
20 Seconds
2. SL Band Abductions
2
20 Per Leg
20 Seconds
3. Lateral Band Walks (Bands on Feet)
2
20 Steps
Per Side
20 Seconds
4. Single Leg Prep Snap Down
2
10 Per Leg
30 Seconds
5. Single Leg Jumps (Medial and Lateral)
(Stick Landing & Quick)
2
5 Both Ways
30 Seconds
6. Single Leg Square Box Drill 360 Degrees
2
1x Each Way
5x
30 Seconds
Sets
Reps
Rest
1. Lateral Push Step
1
5 Per Side
20 Seconds
2. Dynamic Lateral Push Step
(Outside Leg Attacks)
1
5 Per Side
20 Seconds
3. Lateral Skater Jump
(Stick Landing – 1 or 2 Feet)
1
5 Per Side
20 Seconds
4. Dynamic Lateral Skater Jump
(Continuous)
1
5 Per Side
20 Seconds
5. Crossover Push-Step
1
5 Per Side
20 Seconds
45 Degree Lateral Plyo (COD) Series
THE ATHLETE JUMP ACADEMY PHASE 1
6. Crossover Skater Bound
1
5 Per Side
20 Seconds
Sets
Distance
Rest
š Circuit 1
Speed Station 1: Sprint – “Head Checks”
Speed Station 2: Sprint – 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
š Circuit 2
Speed Station 1: Lateral Shuffle
“Reverse Pivot Turn)
Speed Station 2: Lateral Shuffle
– 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
š Circuit 3
Speed Station 1:
Backwards Crossover Sprint
Speed Station 2: Backwards
Crossover Sprint – 45 Degree Cuts
2
20 Yards
(5 Yard Spacing)
30-45
Seconds
Sets
Distance
Rest
4
3 Per Side
5
Yards
30-45
Seconds
Speed Series Circuit
Plyo-Curved Sprints
Skater Jump – Push Step x 3
+ Shuffle Curved Sprint
Main Performance Training Block
Movement
Block Order
A1
Workout Protocol
Weighted Elevated
Drop-In + ISO Hold
Sets
3
Reps
Tempo
Rest
Controlled
30 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
THE ATHLETE JUMP ACADEMY PHASE 1
Set #1
Set #2
Set #3
A2
Or Alt Side
Lunges
(DB or
Bodyweight)
X 10 Per Side
A3
Heavy
Crossover
Sled Walks
3
Crossover Push-Up
3
B1
RDL Drop-In
+ ISO Hold
B2
Elevated VMO
Drop-In + ISO Hold
B3
Or Backwards
Lunge Walks
Backwards
(DB or
Sled Walks
Bodyweight)
X 10 Per Side
15 Steps
Controlled
Per
Walk
Side
30
Sec
Controlled
90
Sec
3
Controlled
30 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
3
Controlled
30 +
+ ISO
20 Sec
Hold
ISO Hold
30
Sec
3
50 Steps
Or 20 Controlled
Yards
90
Sec
8-10
CHAMPIONS ALWAYS
FIND A WAY!
— George St. Pierre
THE ATHLETE JUMP ACADEMY PHASE 1
Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness
Last night your sleep was restful, satisfying and relaxing
(1) Terrible
(2) Bad
(3) OK
(4) Good
(5) Great sleep!
Today your body feels physically strong and recovered
(1) Exhausted
(2) Tired
(3) OK
(4) Good
(5) Strong!
Today you laughed, are happy, and in good mood
(1) Miserable
(2) Grumpy
(3) OK
(4) Good
(5) Great!
Today you are mentally alert, focused, and energetic
(1) Drained
(2) Somewhat awake
(3) OK
(4) Good
(5) Great!
Today your muscles are not feeling any soreness and pain
(1) Very sore
(2) Somewhat sore
(3) OK
(4) Good
Today a part of your body has pain or soreness
Please indicate which body part and how much pain or soreness
Example of Number Rating
where Sore from 1-10
(10 Being Very Sore
and Painful)
(5) Not sore at all!
The Athlete Jump Academy
Phase 1: Week 3 – Day 3
Building the Foundation: Game Speed Acceleration Training
Date
Hours of Sleep
Time of Workout
Body Weight
SAME WORKOUT
AS WEEK 2 - SETS &
REPS CHANGE
Length of Workout
Lower Body Ground Work Warm-Up
) Click Here for Full Follow Along Warm-Up
Sets
Reps
1. Rockers Thunderbolts
1
20x
2. Rockers - Toes Tucked
1
20x
3. Rockers - 45 Degree Set
1
20x
4. Rockers – Side to Side Flow
1
20x
5. Cornering Dragonfly Kickouts
1
20x
6. Hip Mobility Flow
1
1 Minute Hold &
10 Reps Per Side
7. World’s Greatest Stretch Flow
1
3 Reps Per Side
8. Groin and Hamstring Flow
1
5 Reps Per Side
THE ATHLETE JUMP ACADEMY PHASE 1
9. Drop-In
1
Skip Series Warm-Up
20x Per Side
Sets
Reps
Rest
1. Full Arm Swings Forward & Backwards
1
10-20 Yards
5-10 Seconds
2. Full Single Arm Swings
Forward & Backwards
1
10-20 Yards
5-10 Seconds
3. Open and Close Swings
Forward & Backwards
1
10-20 Yards
5-10 Seconds
4. Lateral Side Shuffle Arm Swings
1
10-20 Yards
5-10 Seconds
5. Carioca (Small & Big)
1
10-20 Yards
5-10 Seconds
6. Backwards Run
1
10-20 Yards
5-10 Seconds
7. Leg Swing Series
1
10-20 Yards
5-10 Seconds
Sets
Reps
Rest
1. Step Back Drop In
2
20 Per Leg
20 Seconds
2. SL Band Abductions
2
10 Per Leg
+ 3 Second ISO Hold
20 Seconds
3. Lateral Band Walks (Bands on Feet)
2
20 Steps
Per Side
20 Seconds
4. Quick Switch Scissors
2
5 Seconds
45 Seconds
5. Quick Feet (On & Off)
2
5 Seconds
45 Seconds
Ankle – Foot – Hip Stabilization
& Elevated Rapid Response CNS Training
THE ATHLETE JUMP ACADEMY PHASE 1
2
2x Per Leg
5 Seconds
45 Seconds
Sets
Reps
Rest
1. A-March
1
10 Yards
Walk Back
2. A-Switch
1
10 Yards
Walk Back
3. A-Triple Switch 1-2-3
1
10 Yards
Walk Back
4. High Knees
1
10 Yards
Walk Back
5. A-Pops Explosive Knee Punch
1
10 Yards
Walk Back
6. Power Skips
1
10 Yards
Walk Back
7. Bounds
1
10 Yards
Walk Back
8. High Knee Tuck Jumps
1
10 Yards
Walk Back
Sets
Reps
Rest
Drill 1: Sled Push or Wall Knee Drive
3
15-20 Yards
or 5 Seconds
1 Minute
Drill 2: Kneeling Sprints
+ (Split Stance Lunge Jumps)
3
10 Yards
90 Seconds
Sets
Reps
Rest
6
20
Yards
3-5 Minutes
Between Sprints
6. Attack Step
Sprint Mechanic & Plyometric Drills
Speed Warm-Up
Acceleration Sled Sprint Training
š Towing Sled Sprints or Hill Sprints
Percentages for Sled
Sprint 1: 80% of Bodyweight
Sprint 2: 80% of Bodyweight
Sprint 3: 55% of Bodyweight
Sprint 4: 50% of Bodyweight
Sprint 5: 25% of Bodyweight
Sprint 6: 25% of Bodyweight
Or
THE ATHLETE JUMP ACADEMY PHASE 1
š Hill Sprints
Complete 4 Sets x 4 Sprints (Rest 60-90
Seconds between Sprints and 4 Minutes
between Sets)
Speed Series Circuit
š Circuit 1
Speed Station 1: Sprint –
“Short Slalom Sprints”
Speed Station 2: Sprint –
“Accel-Decel “Show & Go”
3
20
Yards
4 Minutes
Between Sets
Sets
Distance
Rest
3
28 Yards
(7 Yard Spacing)
30-45
Seconds
Main Training Block
Movement
Block Order
Workout Protocol
Sets
Reps
Tempo
Rest
3
15 + 10 Controlled
+ ISO
+ 20 Sec
Hold
ISO Hold
20
Sec
Controlled
25
+ ISO
+ 20 Sec
Hold
ISO Hold
20
Sec
A1
Knee Drive Pivots
+ Drop In + ISO Hold
A2
Standing Hip Flexor
Pumps + ISO Hold
3
A3
Nordic Curls + Rotational Hamstring Pulsers
3
5
+ 25
Controlled
20
Sec
3
25
10 Per
Side
Controlled
20
Sec
3
6-8
Or 15-20 Controlled
Rows
90
Sec
A4
Alternating V-Ups
A5
Pull-Ups or Band
Bent Over Rows
Set #1
Set #2
STRIVE FOR GREATNESS!
— Lebron James
THE ATHLETE JUMP ACADEMY PHASE 1
Set #3