"YES YOU CAN!"  

R.V. Slam Dunk Training Program
VERTICAL JUMP AB/BACK WORKOUT

Do this workout 2 to 3 times a week in addition to Jumpsole Plyometric training:
You want to be able to do 3 sets, so do the week 1 exercise until you can do 3 sets of each exercise, then move on to weeks 2-7.
 
Exercise
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Week 7
Crunches
30
35
40
45
50
50
50
Reverse Crunches
25
30
35
40
45
50
50
Russian Trunk Twist
20
25
30
35
40
45
50
Frontal Raises
30
35
40
45
50
50
50
Backward Throw
25
30
35
40
45
50
50
Forward Throw
20
25
30
35
40
45
50
Push Press Throw
20
25
30
35
40
45
50

Descriptions:

Crunches  - Ball near or on your forehead, knees bent, back on the floor.  Come up halfway to your knees and go back down without touching your back on the ground.  These can be done on a Swiss ball for better results.
Reverse crunches - Back on the ground, arms spread out, Plyoball between knees.  With your legs straight, bring up your legs to 90 degrees.
Russian Trunk Twist - Back on the ground, arms spread out, Plyoball between knees.  Rotate knees from left to center to right.
Frontal Raises - Hold the Plyoball in front of you with arms locked, bring from knees over head – develops shoulder power when jumping – you see this in all great jumpers.
Backward throw - Hold the Plyoball near your knees, legs bent, and throw the ball over your head backwards.  Throw onto grass or at a wall.
Forward throw - Hold the Plyoball behind your head and throw over your head forwards.
Push press throw - Squat down, come up with hips, push ball into the air like a volleyball set.

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.

After week 7, take one week off and cycle back to 3rd week.  At this point you can choose to increase Plyoball weight.  In-season – do the first week workout schedule only.