vertical leap

Notes on vertical leap training

Power set:

The following is the POWER SET of the program, to be performed TWICE A WEEK with REST DAYS INBETWEEN

Calf Raises - 3 sets of 30, 5 more repitiions every week.
Weightless Bench Squats - 3 sets of 50, 10 more reps every week.
Lunges - 3 sets of 10, 5 more reps every week.
Presses - 3 sets of 30, 5 more reps every week.
Shrugs - 3 sets of 30, 5 more reps every week.

Mobility set:

Now, the following set of excersises is the MOBILITY SET of the program, to be performed TWICE A WEEK with REST DAYS INBETWEEN.. usually done the day before you do the power set.

Stabiliser Lunges - 2 sets of 10, 5 more reps every week.
Stabiliser Weightless Bench Squats - 2 sets of 10, 5 more reps every week.
Side Bends - 3 sets of 30, 10 more reps every week.
Twisting Sit-ups - 3 sets of 10, 5 more reps every week.
Basketball Balancing - 6 minutes, a minute more every week.

THERE IS A REST WEEK ON THE 5TH, 10TH, AND 15TH WEEK TO PREVENT OVERTRAINING. you will see much improvement on the rest weeks