Jump Engine
Colin Corcoran
PlyometricsDeveloped using the same scientifically-proven principles we've successfully applied to youth, college, & pro athletes. Jump Engine offers a training experience that will transform your athleticism.
Jump Engine is a 4 week plyometric & change of direction program that consists of 4 training sessions per week. Sessions take about 25-30 minutes to complete.
This program is designed to build the foundation for the underlying qualities needed to be successful on the court and/or field. Improve your vertical jump, power, speed, agility, strength, change of direction, mobility, & fitness.
What you can expect: A variety of plyometrics to increase your vertical jump (aka BOUNCE), exercises to build muscle while mastering technique for more intense lifting down the road, & isometrics to fill in the gaps to keep you healthy & feeling good.
The conditioning in this program is specific to court/field sports. No more junk-volume of long-distance running at slow speeds. Improve your endurance at repeating explosive movements.
Recover faster, compete at your best longer.
Build your base so you can take your bounce to the moon.
This is just the first training phase of a year round jump training program: An 8-week program will be available to purchase after completing this 4 week program.
A
Isometric Tall Plank + Bent SL
2 x 20
Speed/Agility
B
Linear Plyo Series
Walk back for rest time: 1) Easy Effort Hops Forward 1x10e 2) Easy Hops Backward 1x10e 3) Backward Hip Opener Skips 1x10 4) Bounce, Bounce, Drop (in-place) 1x5 5) Easy Step Back Bound 1x10e 6) Deep Step Back Bound 1x5e 7) Explosive Step Back Bound 1x5e 8) Bounce, Bounce, Tuck Jump (in-place) 1x5 9) SL Bounce, Bounce, Tuck Hops (in-place) 1x5 10) Medium Effort SL Hopping (tuck each rep) 1x5e.
C
Standing Vertical Jump
1 x 12
D
Plate In & Outs
3 x 20
E
Plate Cut Jumps
4 x 15
A
Isometric FFE SS + Calf
2 x 20
Speed/Agility
B
Lateral Plyo Series
Walk back for rest time: 1) Easy Continuous Lateral Bound 1x10e 2) Single-Effort Lateral Bound (SL Land) 1x3-5e 3) Single-Effort Lateral Bound (SL Double-Bounce Land) 1x3-5e 4) Single-Effort Lateral Bound (2-Leg Land) 1x3-5e 5) Single-Effort Lateral Speed Bound (reset each rep) 1x3-5e 6) Continuous Lateral Bound (for distance) 1x3-5e 7) Continuous Lateral Bound (for speed) 1x3-5e *Depending on how you or your athletes are responding to the program, the reps for the plyos can be progressed accordingly: Week 1: 3 reps each Week 2: 4 reps each Week 3: 5 reps each Week 4: 5 reps each *Excluding any "easy" effort exercises. Do those reps as written.
C
SL S2S Lateral Hops
3 x 20
D
Deep Tier Sumo Jumps
4 x 30
A
Isometric 2-Leg Wall Z
2 x 30
Speed/Agility
B
Bounding Plyo Series
Walk back for rest time: 1) Easy Effort Prancing (for distance) 1x10 (5e) 2) Easy Prancing (for height) 1x10 (5e) 3) Deep Bounds 1x10 (5e) 4) Sticky Bounds (pause each rep) 1x10 (5e) 5) LR Pause Bounds 1x5 6) RL Pause Bounds 1x5 7) LRL-RLR Pause Bounds 1x6 (3e) 8) Backward LL, RR 1x10 (5e) 9) Forward LL, RR 1x10 (5e) 10) Bounding (for height) 1x10 (5e) 11) Bounding (for distance) 1x10 (5e)
C
Approach Jump
1 x 12
D
Plate 3-pt Lateral Jumps (2-Leg Continuous)
3 x 20
E
Plate 2-pt Lateral Jumps (2-Leg Continuous)
4 x 15
A
Isometric Calf/Hip Flexor on Wall
2 x 30
Speed/Agility
B
Crossover Plyo Series
Walk back for rest time: 1) Easy Effort Low Carioca, High Carioca, Forward Carioca, Backward Carioca 1x10-15yd each 2) Easy Crossover Bound 1x10e 3) Easy Crossbehind Bound 1x10e 4) Crossover Bound to SL Land 1x3-5e 5) Crossover Bound to SL Double Bounce Land 1x3-5e 6) Crossover Bound to 2-Leg Land 1x3-5e 7) Max Effort Continuous Crossover Bounds 1x5e *Depending on how you or your athletes are responding to the program, the reps for the plyos can be progressed accordingly: Week 1: 3 reps each Week 2: 4 reps each Week 3: 5 reps each Week 4: 5 reps each *Excluding any "easy" effort exercises. Do those reps as written.
C
SL S2S Lateral Hops
3 x 20
D
Deep Alternating Lunge Jumps
3 x 30
Colin Corcoran, SCCC CSCS CPSS
Colin Corcoran is the Performance Coach & Sport Scientist for the University of Miami Volleyball, Golf, & Dive programs. Colin has garnered great success throughout his career, working with numerous Olympians, NCAA All-Americans, & national champions. His pro athlete clientele ranges from various sports: NBA, WNBA, NFL, MLB, MLV, PGA, LPGA, & WTA.
Pete Galasso, PT, UMiami FB
Director of Football Rehabilitation
Verified Athlete"Colin's field/court work & plyometric training has been invaluable at improving not only athletic performance outcomes, but in return to play/rehab scenarios as well. Jump Engine is a must for any coach or athlete looking to build a robust foundation of movement skills that transfer to sport."
