Jump School Level 1 by The Jump Doctor™
The Jump Doctor™
Basketball, Volleyball, Football , Soccer, Track & FieldAdd 3-5 inches to your vertical in 8 weeks — without wrecking your knees.
Jump School Level 1 by The Jump Doctor™ is the foundation every athlete needs to build an elite vertical. Across 8 weeks and 3 progressive phases, you’ll train like a pro — combining strength, power, and plyometric science to unlock your full explosive potential.
"Working with Elevate has made me stronger and faster and has helped me prepare for the upcoming season this year with the Wizards." — Khris Middleton, Washington Wizards
You’ll Build:
➜ Strong, resilient legs that absorb and produce power efficiently
➜ Explosive hip and core control that transfers to every jump
➜ Athletic movement patterns that keep you in the game longer
The 3-Phase System:
Phase 1 — Strength (4 Weeks): Develop lower-body force, joint stability, and control. This is your foundation for takeoff.
Phase 2 — Power (2 Weeks): Turn strength into speed and explosiveness with strategic power progressions.
Phase 3 — Plyometric (2 Weeks): Refine your jump mechanics, reaction speed, and elastic energy for maximum performance.
What You’ll Get:
✅ 8-Week, 4-day-per-week structured program
✅ Video demos for every exercise
✅ In-app progress tracking via TrainHeroic
✅ Lifetime access — train at your own pace
✅ Professional methods used by elite athletes
Whether you’re attacking the rim or rising above the net, — this is your roadmap to real vertical gains.
A
Seated Diaphragmatic Breathing
2 x 12
B1
McGill Big 3 Intro
B2
McGill Curl Up
2 x 8 @ 5
B3
McGill Side Plank
2 x 20
B4
McGill Bird Dog
2 x 10
Prep
A
Jump School Warm Up
Warm Up: - Foam Rolling 3-5 mins - Inchworm x 5 - Thoracic Rotations x 8 ea - Knee, Quad, and Leg Pulls x 5 ea - Open & Close the Gate x 5 ea - Lunges with rotation x 5 ea - Lateral lunges x 5 ea - Walking RDLs x 5 ea - Body squats x 5 ea
B
Standing Vertical Jump
C
Approach Vertical Jump Testing
D
Barbell Box Squats
2 x 12
E
Dumbbell Deadlifts
2 x 12
F
Dumbbell Single-Leg Box Squats
2 x 12
G
Dumbbell Single-Leg Hip Thrusts
2 x 12
A
McGill Curl Up
2 x 8 @ 5
B
McGill Side Plank
2 x 30
C
McGill Bird Dogs
2 x 8
D
Cat Cow: Lumbo Pelvic Emphasis
2 x 10
E
Cat Cow: Lumbar Emphasis
2 x 10
F
Cat Cow: Thoracic Emphasis
2 x 10
G
Cat Cow: Whole Spine Emphasis
2 x 10
H
Table-top Thoracic Rotations
2 x 10
I
Ankle Dorsiflexion Mobility Stretches
2 x 10
J
World's Greatest Stretch
2 x 10
K
Forward Lunge Stretch (foot up & foot down)
2 x 10
A
Jumping Biomechanics Progression: 2 Foot
3 x 10
Prep
A
Strength Phase Warm Up
- Foam Rolling 2-3 minutes - Inchworm x 5 - Thoracic Rotations x 8 ea - Knee, Quad, and Leg Pulls x 5 ea - Open & Close the Gate x 5 ea - Lunges with rotation x 5 ea - Lateral lunges x 5 ea - Walking RDLs x 5 ea - Body squats x 5 ea
B
Barbell Box Squats
3 x 12
C1
Dumbbell Heel Elevated Goblet Squats
3 x 12
C2
Dumbbell Deadlifts
3 x 12
D1
Dumbbell Curtsey Lunges
3 x 12
D2
Dumbbell Single Leg RDLs
3 x 12
E1
Nordic Hamstrings
2 x 8
E2
Squat Machine Calf Raises
2 x 20
A
McGill Curl Up
2 x 8 @ 5
B
McGill Side Plank
2 x 30
C
McGill Bird Dogs
2 x 8
D
Cat Cow: Lumbo Pelvic Emphasis
2 x 10
E
Cat Cow: Lumbar Emphasis
2 x 10
F
Cat Cow: Thoracic Emphasis
2 x 10
G
Cat Cow: Whole Spine Emphasis
2 x 10
H
Table-top Thoracic Rotations
2 x 10
I
Ankle Dorsiflexion Mobility Stretches
2 x 10
J
World's Greatest Stretch
2 x 10
K
Forward Lunge Stretch (foot up & foot down)
2 x 10
A
Jumping Biomechanics Progression: 2 Foot
3 x 10
Dr Aaron Brown PT, DPT, ATC, CSCS, XPS
Dr. Aaron Brown, The Jump Doctor™, is a Doctor of Physical Therapy, Certified Strength & Conditioning Specialist, EXOS Performance Specialist, and Athletic Trainer. A former athlete turned performance expert, he helps athletes jump higher, move efficiently, and stay pain-free using the same proven methods trusted by high school, college, and professional athletes.
AJ Mealing CSCS
AJ Mealing, CSCS, is a former collegiate and professional athlete whose journey from athlete to coach blends competition and calling. He’s served as a team chaplain and player development coach for Georgia Tech and now uses his athletic background and performance expertise to help athletes build strength, move efficiently, and train with purpose.
Start training with a proven 8-week plan trusted by pros. Start your vertical transformation today.
Get Jump School Level 1 by The Jump Doctor™
Khris Middleton
Washington Wizards
Verified Athlete"Working with Elevate has made me stronger and faster and has helped me prepare for the upcoming season this year with the Wizards. If you want to Elevate your game, go to Elevate."
Adria Elliott
Parent of Maggie Elliott, WVU Volleyball
Verified Athlete"Amazing training and education...I say education because what we have learned by her going through this process will stay with her for a lifetime. Maggie has not only improved her vertical but she has also eliminated some knee and back pain."
Patrick Antonelli
University of Louisville Guard
Verified Athlete"The program got rid of all of my pain, and made my back and knees a lot stronger ... standing vertical increased by 3 in, my 2-step vertical jump increased by 2 in, and my broad jump increased by 35 cm. Standing at 5’9” I can now dunk! Aaron has taught me many things ... and I highly recommend him."