"YES YOU CAN!"

Jumpsoles Power Plyometrics Program

Do this workout 2 to 3 times a week in the offseason, and 1 time a week during season:
 
Exercise
Amount per set
1
2
3
4
5
6
7
8
Rest
Lateral Cone Hop
10 jumps
-
1
1
2
2
2
2
2
2 min
Bounding
25 yards
-
-
1
1
2
2
2
2
2 min
Skipping
25 yards
-
1
1
2
2
2
2
3
1 min
Box Jumps
10 jumps
-
-
1
1
2
2
2
2
4 min
Rim Jumps
10 jumps
-
1
2
2
2
2
3
3
4 min
Squat Lunges
10 jumps
2
2
2
3
3
3
3
3
1 min
Step Ups
10 jumps
2
2
2
3
3
3
3
3
1 min

Dashes ( - ) indicate you do not do that exercise.  The number shows how many sets you should do.  You can substitute other exercises for the ones shown.  You can also add these exercises when you do Periodization (below).

POSSIBLE EXERCISES: 

  • Uphill Sprints with Jumpsoles - 50 yards
  • Uphill Lunges with Jumpsoles - 50 yards
  • Ankle Bounces - like jumproping - 30 jumps, increase up to 100 by week 8

BEFORE AND AFTER:   Warm up with a 1/4 mile jog in normal running shoes.  Jumprope for 1 - 2 minutes in Jumpsoles.  Stretch thoroughly.  Proper warm-up and stretching before Jumpsoles training is very important.  You should also stretch while resting between sets.  It gradually increases blood circulation and body temperature to minimize risk of muscle injury.  After Jumpsoles workouts, cool down with 1/4 mile jog in normal running shoes.  Stretch. 

KEEP IN MIND:   Proper resting between days is also very important, as it takes at least 48 hours to properly rebuild the muscle fibers broken down by plyometric and strength training.  Remember to do all exercises with correct form.  If you get tired, stop and rest instead of doing the exercises with bad form, which can bring about negative results or muscle strains.

PERIODIZATION:   After you finish the program, rest 10 days and build back up again from week 4.  If over 16 years of age, increase poundages on lunges and step-ups.  You can also increase the number of jumps per exercise by 2 jumps.  The key is to make the workout harder each time you do it.  See below for our recommendations to make the workout harder.

WHAT ABOUT THE OTHER EXERCISES I SAW ON THE VIDEO?  Plyometric Exercise is extremely broad, with hundreds of exercises.  In our training program we included the 7 we found to be the most effective.  We supply more exercises that you can try (it's great to get a wide variety of workouts for your legs) that you can substitute right in.  For instance, if you don't have a Jumpbox, substitute it with 180 Double Leg Jumps.

To Increase the Jumpsoles Workout:
 
Double Grip Handle Balls

- Double Grip Handle Balls can enhance your Jumpsoles training. 

See our new section on ENHANCING YOUR JUMPSOLES WORKOUT!
Weight Belt The Hypergravity Weight Belt

- Harness the amazing principle of Hypergravity!  With a weight belt you can gradually add weights each time you repeat the program.  The 20 lb. Hypergravity Weight Belt is perfect because you can add from 4 lbs. to 20 lbs. in 2 lb. increments.
power jumper Power Jumper
 
  • Improve all jump and speed training movements
  • Resistance for all plyometric jumps and all different running movements
  • Easy to use, entire team can circuit in seconds
  • Great for squats
  • Includes one resistance tube with webbed handles at each end (to place on feet or for partner to hold), padded sleeve to protect user from pull of resistance tube and a 19 page instruction manual

    • As shown above, a terrific enhancement to Jumpsoles training
    JumpStretch FlexBands
     
  • Add Resistance to your workouts.
  • Attach to the Squat Machine fo heavy squatting using no weights!

    •  


    Training Accessories
     
    All Sport Cones Plyomax Cones

    One of the best all around plyometric exercises ever invented.  Great for lateral quickness and change of direction drills.  Cones are 7" tall, unbreakable, and collapse for safety.  They come 4 in a set for your plyometric workouts and other sports marker uses.
    Jump Boxes
    		 Plyometric Jump Boxes

    A must for jump training! The 12" (30cm) platform are great for stepups, the 18" (45cm) are great for all exercises, and the giant 24" (60cm) jumbo box are great for doing depth jumps. Rock solid steel construction. The most rugged boxes on the market, built to withstand the extreme stress of power plyometrics.  Easily assembled.
    Heavy Ropes
    		 Heavy Ropes

    Regular Jumpropes, 1 lb Heavyropes, and 4 lb. Heavyropes to work out your upper body while jumproping!


    Compliments to Jumpsoles Training
    Working other parts of your body are important for vertical as well!  Remember, vertical comes from legs as well abs, back, and shoulders!
     
    		Plyoball Medicine Ball
    As seen on the video, the Medicine ball can be used for overhead throws to improve explosiveness.  That's not all!  Workout your abs and back to strengthen all running and jumping movements.  See our Ab/Back Workout FREE for a limited time HERE. 
    Power Jumper
     
  • Train upper and lower body Power & Strength
  • Develop a Power Packed Core (abs & lower back) so you can transfer your Power & Strength more efficiently
  • Work hamstring curls for balance, strength & function
  • Decrease shoulder and lower back injuries by increasing core and joint strength
    		•
    		Explosive Calves

    - Strap them on during the workout or while you play to increase the resistance of every single jump!  You can gain vertical even as you play!
    		Vertical Blastoff Effervescent Creatine

    - Creatine helps you retain water and supplies crucial nutrients to your muscles for faster gains!

    Links:

    Click here for the full training manual with pictures and descriptions in Adobe pdf format: PSJ

    Remember, working the abs is also important to vertical jump.  Click here for the ab workout: ABS

    You can purchase a copy of the DVD/CD-Rom and training manual as well:
     
    Manual Only
    Price:   U.S. $4.95
    (ITEM TMANUAL)
    		VHS Video + Manual
    Price:   U.S. $9.95
    (ITEM TMANVID)
    		New! DVD/CD-Rom + Manual
    Random access all the exercises plus special online coupons!
    Price:   U.S. $9.95
    (ITEM TMANCD)