Bounce Boost Rookie
Coach Juan P
Basketball, Youth Sports, Multi-sportThis performance training program was created with the game in mind. Designed to help you be more explosive and stay injury free, this program has been proven to increase your vertical 4-6 inches in as little as 3 months, all while getting faster and decreasing injury risk.
I understand that a full gym might not be accessible to everyone, and so I've put together a program you can do almost ANYWHERE with no equipment. This will take advantage of your body weight, and while it may sound simple, it will give you MASSIVE results
A1
Foam Roll
A2
Mobility Flow
A3
Ankle Mob (circumduction)
2 x 10
B
Dynamic Warm Up
C
Line Jumps/Hops
2 x 20
D1
Accel Wall Drill Switch
2 x 10
D2
A Skip
2 x 20
D3
Pop Skips
E
Accelerations (Soft Start)
5 x 10
F
Accelerations (Soft Start)
5 x 10
G1
Single Leg RDL to Hop
3 x 8
G2
Bounding
2 x 20
Circuit
H
Extra Work (body weight) 3x 10-20 of each Push Ups, Squats, Split Squats, Inverted row OR TRX Row
A
Stationary Warm Up
B1
Goblet Single Leg Squat to Bench
3 x 8
B2
Single Leg Lowering
3 x 10
B3
Blackburns
3 x 10
C1
Seated Adductor
2 x 8
C2
Supermans
2 x 20
C3
TKE's
2 x 20
A
Dynamic Warm Up
B1
Foam Roll
B2
Lunge Matrix
3 x 3
B3
Shoulder CARS
3 x 5
C1
Chin Ups
2 x 5
C2
Iso Split Squat Hold
2 x 0:30
C3
Clamshells
2 x 10
D1
Slider Hamstring Curls
2 x 10
D2
Bent Over Y's, T's, W's
2 x 3
E1
SL Glute Bridge
2 x 10
E2
Psoas March
2 x 10
E3
Lateral Lunge
2 x 10
A1
Foam Roll
A2
Mobility Flow
B1
Ankle Mob (circumduction)
2 x 10
B2
Ankle Mob (plantar/dorsiflexion)
2 x 10
B3
Ankle Mob (eversion/inversion)
2 x 10
C1
Heel Manual Manipulations
2 x 10
C2
Half-Kneeling Ankle Rocker
2 x 10
C3
Kneeling Marches
2 x 10
D
Lower Body Band Stretch
A
Dynamic Warm Up
B
Line Jumps/Hops
2 x 20
C1
Foam Roll
C2
Hip CARS
2 x 6
D1
A Skip
2 x 20
D2
Alternating Power Skips
2 x 20
D3
Fast Skipping
2 x 20
E
Accelerations (Soft Start)
3 x 20
F
Accelerations (Soft Start)
3 x 20
G1
Bench Hurdle Jumps
3 x 5
G2
Approach Jumps
3 x 8
Circuit
H
Extra Work (body weight) 3x 10-20 of each Push Ups, Squats, Split Squats, Inverted row OR TRX row
A
Head Nods
2 x 5
B1
Quadruped T-Spine
2 x 10
B2
Split Stance Calf Mob
2 x 10
B3
Front Plank from Elbows
2 x 8
C1
Side Bridge from Elbow
2 x 8
C2
90/90 Sit with Lean
2 x 3
D
Upper Body Band Stretch
Juan P
With over a decade of experience, Coach Juan has trained hundreds of athletes. He's worked at the Division I and II levels, in the private sector, in the corporate setting, with the army- infantry, and currently the NBA.
Use the proven formula that helps Division I and pro basketball players add bounce, get faster, and avoid injuries
Get Bounce Boost Rookie
