Jump Journey: Learn to Leap
Hoop Strength Kelowna
Basketball, Volleyball, Handball, Power SportsIf 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!
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
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 10m 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
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
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
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
A
Jump Rope
7 x 40 @ 20
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.
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
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."
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."
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."
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."