Jump Journey: Learn to Leap

Hoop Strength Kelowna

Basketball, Volleyball, Handball, Power Sports
Coach
Nathan Obrigewitsch

If you are reading this right now, it's safe to say you want to jump higher.

The road to achieving greater heights can be a tricky one. Where do you start? Whats important? Whats not? That is the purpose of Learn to Leap.

This program is designed for a beginner/intermediate training level and geared towards the high school, college , or weekend warrior athlete who wants to jump higher in their sport. Whether you are looking to get your first dunk, touch the rim or hit attack line, this program is for you.

The program utilizes a holistic approach to increasing your vertical jump, focusing on:

  • Robust plyometric and jump development.
  • Specific mobility in key regions important for jumping.
  • Building the structure and capacity to handle higher levels of performance.
  • Increasing force and power production for jumping.

Each phases builds of the last increasing in intensity, specificity, and complexity. The program is chalked full of videos with audio cues, written points of performance and load recommendations to limit guess work as much as possible.

Achieving a higher vertical jump is truly a journey, and it starts here with learn to leap. Time to work!

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Progress Safely and Efficiently
What variations should I use? How much load? A lot of athletes start too intense. You do not take 5 pain killer to get rid of a headache, you take the minimum effective dose. In Learn to Leap you, you will progress and learn the exercises and cues that I use with my in person athletes through video and written points of performance.
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Video Modules
Before you start, there are 6 video modules to help you understand the why behind the methods selected in the program. They also will serve to answer questions in advance so you can tackle the program with confidence.
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Improve Your Jump Ability
A high standing vert in the weight room is cool, but I want you to have options in your sport. This program will help you to jump better in a variety of ways whether its approach off 1 or 2 feet, with or with out the ball, or going for a rebound after a box out.
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In-Season Guide
In the video module "how to schedule your program' I teach you rules and variables to consider while in season. I also provide you with examples so you can best schedule your program in season. This way you can be confident to still perform on the court while making strides in your jump ability.
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Bang For Your Buck
With 12 weeks of programming, 6 learning modules, and 50+ instructional exercise videos, Learn to Leap has one of the best value offers for your money in the market.
Features
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Programming 5 days per week
Each week is made up of 2 performance days and 3 accessory days. The orientation modules will help to set you up for success.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Get the same cues and points of performance as my in person athletes.
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Delivered through TrainHeroic
Your program will be delivered to you through the TrainHeroic App. This is better than a confusing and boring PDF, creating a great user experience.
Equipment
Required
Dumbbells, Barbells, Squats Racks, Plate Weight, Bench, Bands or
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Sample Week
Week 1 of 12-week program
Sunday
Program Orientation 

A

Intro, Goals & What to Expect

B

Performance Day Overview: Mobility & Rhythm

C

Performance Day Overview: Plyometrics

D

Performance Day Overview: Power & Strength

E

How to Schedule Your Training Days

F

Recovery

Sunday
Performance 1 

Prep

A

Session Prep - Vertical Jump Focus

Perform 1 round of the following: -90/90 Hip IR x 30 sec per -90/90 Hip Rolling x 8 per -Sidelying Windmill x 8 per -Straight Leg Deadbugs x 8 per w/ very slow reps -Half Kneel Ankle Drives x 8 per w/ 1 sec pause on each rep. -Worlds Greatest Stretch x 8 per

B

My Jump App: Hands Free CMJ

3 x 1

Rhythm 

C

Rhythm 1

Do 1-2 Round of the following: Ankling x 10-20m High Knees x 10-20m Butt Kicks x 10-20m A-Skip x 10-20 m Lateral High Knees x 10-20m

Plyometrics

D

Sagittal Plyometrics

Do 1 round of the following and use walk back for rest. The 'm' means distance in meters. Check the videos out for each one. Light Tier (50-60% effort and quick off the ground) Leaps x 10 m (meters) Split Stance Leaps x 10m Backward Leaps x 10m Medium Tier ( 75% effort and quick off the ground) Bounding x 20m Hops x 10m per Technical Tier ( Keep 75-85% effort) Cone Two Foot Approach Jump x 5 per side ( rest for 30 seconds after 5 jumps) Deep Tier (Large range of motion, exploding out of the bottom) Squat Leaps x 10m Split Squat Leaps x 5m

E

Seated Box Jump

3 x 5

F1

Barbell Hip Thrust

3 x 8

F2

Dumbbell Bench Press

3 x 8

G1

Dumbbell Split Squat

2 x 10

G2

Chest-Supported DB Row

2 x 10

H1

Standing Deficit Calf Raise

2 x 12

H2

Nordic Isometric

2 x 45

Monday
Accessory 1

Mobility 

A

Jump Mobility

Do 1-2 rounds of the following. 1. Manual Ankle Mobilization x 10 per side 2.Oscilating Couch Stretch x 45 sec per side 3. Active Straight Leg Raise (SLOW) x 10 per side 4. Segmental Cat Camel x 5 cycles 5. Side Lying Windmill 6. Side Lying Self Resisted IR x 10 per side 7. 90.90 Hip Rolling 8. Hand Supported Low Cossack x 10 per side

B1

Forearm Plank

2 x 30

B2

Side Plank w/ Feet Elevated

2 x 20

C1

Lateral Band Walk

2 x 30

C2

Manual Resisted Toe Raise

2 x 15

Wednesday
Performance 2

Prep

A

Session Prep - Vertical Jump Focus

Perform 1 round of the following: -90/90 Hip IR x 30 sec per -90/90 Hip Rolling x 8 per -Sidelying Windmill x 8 per -Straight Leg Deadbugs x 8 per w/ very slow reps -Half Kneel Ankle Drives x 8 per w/ 1 sec pause on each rep. -Worlds Greatest Stretch x 8 per

Rhythm

B

Rhythm 1

Do 1-2 Round of the following: Ankling x 10-20m High Knees x 10-20m Butt Kicks x 10-20m A-Skip x 10-20 m Lateral High Knees x 10-20m

Plyometrics

C

Frontal Plane Plyometrics 1

Do 1 round of the following and use walk back for rest. Light Tier ( 50-60%) Lateral Leaps x 10m per side Lateral Split Stance Leaps x 10m per side Lateral Line Hops x 10m Medium Tier (75%) Lateral Bounds x 10 reps per Hops x 10m per Technical Tier (85%): Deep Tie ( Control is key here, do not sacrifice posture or 'smoothness' for more height): Lateral Squat Leaps x 10 Deep Lateral Bounds x 8 per side

D

High Step Up Jump

3 x 5

E1

Goblet Squat

3 x 8

E2

TRX Row

3 x 8

F1

Toes Elevated Dumbbell RDL

2 x 10

F2

Half Kneel DB Press

2 x 10

G

Split Squat w/ Heel Lift Hold

2 x 45

Thursday
Accessory 2 

Mobility 

A

Jump Mobility

Do 1-2 rounds of the following. 1. Manual Ankle Mobilization x 10 per side 2.Oscilating Couch Stretch x 45 sec per side 3. Active Straight Leg Raise (SLOW) x 10 per side 4. Segmental Cat Camel x 5 cycles 5. Side Lying Windmill 6. Side Lying Self Resisted IR x 10 per side 7. 90.90 Hip Rolling 8. Hand Supported Low Cossack x 10 per side

B1

Feet Anchored Hollow Hold

2 x 30

B2

Pallof Press

2 x 20

B3

GHD Hip Extension

2 x 45

C1

Lateral Band Walk

2 x 30

C2

Manual Resisted Toe Raise

2 x 15

Saturday
Accessory 3

A

Jump Rope

7 x 40 @ 20

Coach
coach-avatar Nathan Obrigewitsch

Nathan is a former collegiate basketball player and current strength and conditioning coach based in Kelowna British Columbia. During his time in post-secondary basketball, he began to realize that his true passion lived in strength and conditioning. He now strives to provide effective movement and performance coaching to help as many athletes prepare, feel, and perform at their best.

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The Journey To Jumping Higher Starts Now!

In 3 months time, if your train hard, smart and focus on your recovery, you will be well on your way to achieving your jump goals!

Get Jump Journey: Learn to Leap
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FAQs
How long will each session take?
Most days will take you between 45- 75 minutes.
Can I do this program in season?
This program can defiantly be done in season. There are optional days and mandatory days. There are rules and variables to consider that will guide your training calendar, volume and intensity. I help you work through this in the video module ' scheduling your training days '
Is this a stand alone program?
Yes this is a stand alone program. Not only will it help you jump higher but will help you build greater levels of strength and hypertrophy.
What sport is this for?
While I primarily coach basketball players. This program is a great option for any court sport athlete looking to increase their vertical jump
What is next after this program?
After you complete this program I recommend 1 of 2 actions. Run the program again OR join my Jump Journey Team (coming soon).
The Proof
verified-athlete-avatar Ben Herbert

Basketball | Canada Top Flight

Verified Athlete

"Never have I had a trainer who knew more about how to my boost performance in little ways, that ends up paying up in the long run. My athleticism has doubled and help my ability to play on the court effectively and towards my highest potential. I have had nothing but a great experience with Nate."

verified-athlete-avatar Kessler Bishop

Basketball | University of Saskatchewan

Verified Athlete

"A few months after I began training with Nate I started to notice significant improvements on the court. It started with a noticeable increase in my vertical and I noticed dunking becoming much easier. Following that I felt I was able to be more physical and felt much more confident on court."

verified-athlete-avatar Ben Nelson

Basketball | UPEI

Verified Athlete

"The training helped me in a number of ways on the court, with the mobility I gained I was able to make faster cuts, get lower on defense, make movements to maximize my explosiveness and the best one, he got me dunking."

verified-athlete-avatar Sam Spinelli

Coach | E3Rehab & Citizen Athletics

Verified Athlete

"When it comes to basketball strength & conditioning, Nathan is the man. His knowledge on building a vertical jump is top quality and his program Jump Journey is sure to deliver big. This program brings together everything basketball players need to jump higher and perform better on the court."

Jump Journey: Learn to Leap