Ignite Flight School
Ignite Performance
**HAVE YOU EVER BEEN TOLD YOU NEED TO WORK ON YOUR VERTICAL? **
ARE YOU BEING UNDERECRUITED BECAUSE YOUR TOUCH HEIGHT ISN'T HIGH ENOUGH?
Well then we've got you covered. A high vert can be an absolute game changer. It can be difference between getting PT and riding the bench. Between having D-1 offers or not.
Ignite Flight School is an online vertical jump program designed to help you take flight!
We’ve developed a 10 week body weight vertical jump program based on science and proven results. Unlike other vertical programs that try and provide a quick fix, Flight School takes a holistic approach to the athlete and their quest for bigger hops.
Where other programs are poorly designed, leaving you overtrained, and with knee pain; Flight Schools provides you with with an intelligently designed program that will leave you feeling fresh, and explosive.
**Program Includes: **
-
10 week body weight strength training program
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Instructional exercise videos via TrainHeroic
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Ability to upload and track progress
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Mobility and injury prevention protocols to keep you healthy
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Track workouts to increase vert and in game speed
A
Intro to Foundational Phase
Soft Tissue Prep
B
- Lacrosse Ball Arch Rolling - 2 - Lacrosse Ball Calf Smash - 2' - Lacrosse Ball Anterior Tibialis Smash - 2'
Mobility
C
- Hip CARS x 60 sec - Ankle CARS x 60 sec - Dynamic Hamstring Stretch - x10 - Dynamic Hip Flexor Stretch - x10
Warmup
D
- Multidirectional squats x 30 seconds - Super man RDL to Knee Drive x5e - Bridge and Reach x 5 - Kick and Pull through x 5ea - Fwd/Bck crawl x 10 steps - Multi-directional lunges x5ea - Multi Directional Lunge to jump x 5ea - Alternating Lateral Lunges x5 ea - Karaoke x 10 yards - Pogos in place 1x20" - Fwd skips x 15 yards - Lateral skips x 15 yards - 10 yard sprint x 4 (90” rest in bt sprints)
Jump Prep
E
Jump Prep 1
A) BF Jump Ready Iso hold 3x30 B) BF SL Jump Ready Iso Hold 2x30 C) DL Snap Downs 2x5 D) SL Snap Downs 2x5 E) Snap Down Pull Through 2x5
F
How to Measure Your Vertical
1 x 1
G
Max Effort Vertical Jump
2 x 1
H
1-Step Vertical Jump
2 x 1
Jumps
I
A) Jump Rope 3x60" B) Pogo to Jumps 3x20" C) Lateral lateral hurdle jumps 4x15"
J1
Single leg wall sit
3 x 30
J2
Split Squat
3 x 15
K1
Supine bridge hold
3 x 60
K2
Knee to wall touches
3 x 10
L
Extreme Iso Lunges
3 x 1:00
Soft Tissue Prep
A
- Lacrosse Ball Arch Rolling - 2 - Lacrosse Ball Calf Smash - 2' - Lacrosse Ball Anterior Tibialis Smash - 2'
Mobility
B
- Hip CARS x 60 sec - Ankle CARS x 60 sec - Dynamic Hamstring Stretch x10 - Dynamic Hip Flexor Stretch x10
Circuit
C
- Multidirectional squats x 30 seconds - Super man RDL to Knee Drive x5e - Bridge and Reach x 5 - Kick and Pull through x 5ea - Fwd/Bck crawl x 10 steps - Multi-directional lunges x5ea - Multi Directional Lunge to jump x 5ea - Alternating Lateral Lunges x5 ea - Karaoke x 10 yards - Pogos in place 1x20" - Fwd skips x 15 yards - Lateral skips x 15 yards - 10 yard sprint x 4 (90” rest in bt sprints)
Jump Prep
D
Jump Prep 1
A) BF Jump Ready Iso hold - 3x30 B) BF SL Jump Ready Iso Hold - 2x30 C) DL Snap Downs - 2x5 D) SL Snap Downs- 2x5 E) Snap Down Pull Throughs- 2x5
Jumps
E
A) Jump Rope 3x60" B) Lateral Pogo to Jumps 3x20" C) Forward hurdle jumps 4x15"
F1
Lateral Wall Push
3 x 30
F2
Lateral squats
3 x 12
G1
Couch Nordic Iso Holds
3 x 0:20
G2
Knee to wall touches
3 x 10
H
Extreme Iso Lunges
3 x 1:00
Soft Tissue Prep
A
- Lacrosse Ball Arch Rolling - 2 - Lacrosse Ball Calf Smash - 2' - Lacrosse Ball Anterior Tibialis Smash - 2'
Mobility
B
- Hip CARS x 60 sec - Ankle CARS x 60 sec - Dynamic Hamstring Stretch - x10 - Dynamic Hip Flexor Stretch - x10
Warmup
C
- Multidirectional squats x 30 seconds - Super man RDL to Knee Drive x5e - Bridge and Reach x 5 - Kick and Pull through x 5ea - Fwd/Bck crawl x 10 steps - Multi-directional lunges x5ea - Multi Directional Lunge to jump x 5ea - Alternating Lateral Lunges x5 ea - Karaoke x 10 yards - Pogos in place 1x20" - Fwd skips x 15 yards - Lateral skips x 15 yards - 10 yard sprint x 4 (90” rest in bt sprints)
Jump Prep
D
Jump Prep 1
A) BF Jump Ready Iso hold 3x30 B) BF SL Jump Ready Iso Hold 2x30 C) DL Snap Downs 2x5 D) SL Snap Downs 2x5 E) Snap Down Pull Throughs 2x5
E
Run
1 x 30:00 @ 5
Smash
A
A) Lacrosse Ball Calf Smash x3 B) Lacrosse Ball Lateral Calf Smash x3 C) Anterior Tibialis LAX Ball Smash - 3 min ”
Stretch
B
A) Stair Calf Stretch - 3 min B) ½ Kneel Dorsiflexion Stretch - 3 min C) 90/90 Hip ER Stretch - 3 min
Activate/Integrate
C
A) 90/90 Hip ER PRH 2x15" B) Seated Short Foot Activation - 10 x 5” B) Ankle CARS - 1’ ea C) SL Balance Eyes Closed 2x30”
Javier Miller-Estrada, CSCS
Coach Javi is co-owner of Ignite Performance in Chandler, AZ. In just 2 years Ignite has gained a reputation as the premier destination for elite high school athletes in the state. Ignite has helped 70+ athletes receive college scholarships. Coach Javi is a Certified Strength and Conditioning Specialist (CSCS) and has also written educational content for NASM and other industry leaders.
Well now's your chance to something to do something about it...Join flight school today and watch your game soar to new heights!
Get Ignite Flight School
Jonny Bowles
Outside Hitter, UC Irvine 2x Team USA
Verified Athlete""Working with the guys at Ignite and utilizing the Flight School program has helped my increase my vertical and explosiveness""
Anthony Irvin
Guard, Purdue Nothwest University
Verified Athlete""Training with Ignite and coach Jav has helped me tap into a new level that I never knew I had. Since working with them, I have increased my vertical 10 inches!"
