Level 1 Youth Jump Training Program
FIT | STRENGTH Performance
BasketballEvery athlete wants to jump higher and eventually dunk a basketball.
So how do you get those type of results?
Yes you need to jump, but you also need to prepare and progress appropriately.
To many times I see young athletes perform plyometric exercises that are to advanced for them, and/or perform to many reps of a jumping exercise.
That ends here!
This program is for youth athletes 10 to 14 years old and minimal equipment is needed.
There are no "strength" exercises programmed where you would need weights. All movements are plyometric, speed, and agility drills so you can perform this program prior to a strength training session.
In this program, you will get 7 training sessions per week for the next 4 weeks.
You will perform movements that will improve your ability to jump in different directions.
If you are ready to JUMP HIGHER then IT'S TIME TO WORK!
A
Introduction Video to Youth Phase 1 Jump Training
Conditioning
B
FSP Athlete Movement Prep 1A
Foam Roll (Optional) Spiderman Lunge (Heel to Pinky) 1x5e Iso Bridge 1x30 seconds (2-Legs) Pull-Back Butt Kick 1x5e Scoops 1x5e Reverse Lunge, Hands-on Hips 1x5e Single-Leg Reach 1x5e Wide Stance Lateral Lunge 1x5e Bridge Marches x10e (Squeeze Butt at the Top) Double Leg Snap Down x5 Single-Leg Snap Down x5e Vertical Pogos x20 Lateral Pogos x10 each
Speed/Agility
C
FSP Linear Phase 1
When performing this block you will perform the Letters (i.e A, B, C) based on the sets and reps and then move to the next letter. For example, perform everything under "A1" before doing any of the "B" exercises. The videos are in order based on what you will perform in this phase. A1) Wall March Series x5e - Iso 1 Count x10 total with a 3-second hold - 1 Count, pause for 1 second - 2 count - 3 count B1) Skip Series Phase 1 - Arm Action Marches x5e - Marches with Arms Overhead x5e - Arm Action A-Skip x5e - Marches with Arms Overhead x5e C1) Broad Jump 3x5 C2) Single Leg Alternating Hop and Stick with Reach (Use Basketball and Reach Forward) 3x3e
FSP Vertical Plyometrics Phase 1 Level 1
D
In-Place Jumps: Please rest enough time between jumps to ensure you are jumping as high as possible and landing with good technique. Rest 5-10 seconds between each jump and 30 seconds after each set, if more rest is needed then take it. 1. Snap-Down to Vertical Jump 1x5 2. Single Leg Snap-Down to Vertical Jump (Land on two legs) 1x5e 3. Snap Down to Lateral Jump 1x5e 4. Snap Down to 90 Degree Rotational Jump 1x4e (Counter Clockwise and Clockwise)
Recovery
E
Cool Down 2
Couch Stretch x30 seconds each Leg Lowers on Wall x10 each Ankle Dorsiflexion x10 each
A
FSP Isometric Movement Prep L-1
1 x 2
A
Spiderman Lunge Complex with Hip Lift and Oh reach
1 x 10
B
Leg Lowers with Resistance Band
1 x 10
C
Single Leg Bridge
1 x 10
D
Couch Stretch
1 x 30
E
Ankle Dorsiflexion Stretch
1 x 10
F
INCHWORM
1 x 10
G
All 4's T-Spine Rotation
1 x 10
H
Toe Touch Squat to Stand with OH Reach
1 x 10
Conditioning
A
FSP Athlete Movement Prep 1A
Foam Roll (Optional) Spiderman Lunge (Heel to Pinky) 1x5e Iso Bridge 1x30 seconds (2-Legs) Pull-Back Butt Kick 1x5e Scoops 1x5e Reverse Lunge, Hands-on Hips 1x5e Single-Leg Reach 1x5e Wide Stance Lateral Lunge 1x5e Bridge Marches x10e (Squeeze Butt at the Top) Double Leg Snap Down x5 Single-Leg Snap Down x5e Vertical Pogos x20 Lateral Pogos x10 each
FSP Lateral Phase 1
B
Lateral Skip Series 1- 1 Overhead Lateral Marches x10e 2. Arm Action Lateral March Series x10e 3. Overhead Lateral A-Skip x10e 4. Arm Action Lateral A-Skip x10e 5. Carioca
C1
Isometric Lateral Lean on Wall
3 x 1 @ 20
C2
Speed Feet In/Out Steps
3 x 10
D1
SIngle Leg Snapdown to Lateral Long Jump
3 x 5
D2
Single Leg Bowler Squat to Vertical Reach
3 x 8
FSP Lateral Plyometrics Level 1 Phase 1
E
1. Snap-Down to Lateral Hurdle Hop (use any object to jump over, make sure the height is appropriate)1 x5e 2. Snap-Down to Lateral Hurdle to Vertical Jump 1x5e 3. Repeat Lateral Hurdle to Vertical Jump 1x5e 4. Repeat Lateral Hurdle (Left to Right, Right to Left) to Vertical Jump 1x5e
Recovery
F
Cool Down 2
Couch Stretch x30 seconds each Leg Lowers on Wall x10 each Ankle Dorsiflexion x10 each
A
Spiderman Lunge Complex with Hip Lift and Oh reach
1 x 10
B
Leg Lowers with Resistance Band
1 x 10
C
Single Leg Bridge
1 x 10
D
Couch Stretch
1 x 30
E
Ankle Dorsiflexion Stretch
1 x 10
F
INCHWORM
1 x 10
G
All 4's T-Spine Rotation
1 x 10
H
Toe Touch Squat to Stand with OH Reach
1 x 10
Prep
A
FSP Athlete Movement Prep 1A
Foam Roll (Optional) Spiderman Lunge (Heel to Pinky) 1x5e Iso Bridge 1x30 seconds (2-Legs) Pull-Back Butt Kick 1x5e Scoops 1x5e Reverse Lunge, Hands-on Hips 1x5e Single-Leg Reach 1x5e Wide Stance Lateral Lunge 1x5e Bridge Marches x10e (Squeeze Butt at the Top) Double Leg Snap Down x5 Single-Leg Snap Down x5e Vertical Pogos x20 Lateral Pogos x10 each
B1
Skip Series Level 1
1 x 10
B2
Lateral Skip Series Level 1
1 x 10
C
Countermovement Vertical Jump Test
3 x 5
D
Power Skips for Height
3 x 5
E
Penultimate step
3 x 5
Recovery
F
Cool Down 2
Couch Stretch x30 seconds each Leg Lowers on Wall x10 each Ankle Dorsiflexion x10 each
A
Spiderman Lunge Complex with Hip Lift and Oh reach
1 x 10
B
Leg Lowers with Resistance Band
1 x 10
C
Single Leg Bridge
1 x 10
D
Couch Stretch
1 x 30
E
Ankle Dorsiflexion Stretch
1 x 10
F
Inchworm
1 x 10
G
All 4's T-Spine Rotation
1 x 10
H
Toe Touch Squat to Stand with OH Reach
1 x 10
Coach Mark Bruce
Coach Bruce has worked with over 500 athletes ranging from 5 years old all the way up to the professional level. During his decade of training, he has coached basketball, volleyball, football, track and field, lacrosse, hockey, and field hockey athletes. Coach Bruce has developed a system that has helped athletes go from good to great if they are willing to commit and are consistent.
Sign up now if you want to jump higher!
Get Level 1 Youth Jump Training Program
Anthony Iglesia
AGR Player, Sectional V Champion
Verified Athlete""Instantly I started to see results. I went from 140 pounds in March to 156 pounds in September. Fit-Strength has been the best investment for my body.""
