Flight School - 6 Week Jump Training
Ben Miller Training
Volleyball, BasketballWhether you are chasing your first dunk, a ten foot touch, or want to stand out to coaches and scouts with explosive athleticism, this program is designed for you. It is for players who already have the work ethic, they just need the right system to turn that effort into measurable results.
Unlike generic jump programs, Flight School takes a sports-specific, science-backed approach that focuses on what actually matters on the court: explosive strength, reactive speed, and jump efficiency. Each week builds on the last, combining power, jump, and deceleration progressions to help you jump higher, move quicker, and land safer.
A
Max Effort Vertical Jump
1 x 3
B
Max Effort Approach Jump
1 x 3
A
High Knees In Place
2 x 0:10
B1
DB Reverse Lunge + Knee Drive
4 x 5
B2
Split Jump
4 x 4
B3
Depth Drop
4 x 5
C1
Trap Bar Deadlift ISO Hold
4 x 0:20
C2
KB swings
4 x 6
C3
Broad Jump
4 x 4
D1
Bulgarian Deceleration
3 x 5
D2
Hamstring Holds on Foam Roller
3 x 0:30
D3
Bent Knee Calf Raise
3 x 12
A
Line Hops
2 x 0:10
B1
Seated Vertical Jump
4 x 5
B2
Band Assisted Jumps - Dead Stop
4 x 5
B3
Lateral Bounds to Stabilize
4 x 3
C1
Barbell Drop Back Squat
4 x 5
C2
Vertical Jump - Land in Split Squat
4 x 2
C3
Single Leg Eccentric Calf Raise
4 x 12
D1
Isometric Lunge Hold
3 x 0:20
D2
Single Leg Squat
3 x 5
D3
Band Assisted Pogos
3 x 12
Ben Miller
Ben is a strength and conditioning coach with over 5 years of experience working with professional, collegiate, and high school athletes.
Maximize your jump height and explosive power with a science-backed approach to training
Get Flight School - 6 Week Jump Training
Makayla Timpson
Basketball, WNBA
Verified Athlete"I joined Flight School and saw significant improvements to my vertical jump and how quickly I was able to get off the ground."
Aly Borellis
Volleyball, Rutgers
Verified Athlete"Flight School challenged me with exercises and jump variations I hadn't done before. In 6 weeks on this program I saw a big improvement in how I was moving on the court."
Jaylan Gainey
Basketball, G League
Verified Athlete"Not only did my overall numbers improve, my body felt really good while running the program. After the 6 weeks, I still go back and run some of these workouts."
