Bounce Boost Rookie

Coach Juan P

Basketball, Youth Sports, Multi-sport
Coach
Juan P

This 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

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Gain 4-6 inches on your vertical jump
Time to get that vertical jump you've always dreamed of
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Increase first step quickness
Blow by defenders with increased take-off speed
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Improve recovery rate
Faster recovery means you can put in more work. More work means improved skills and decreased injuries. Improved skills and less injuries means a greater gap between you and the competition.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 7 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder and keep you going longer, all through an app.
Equipment
Recommended
Mini-bands, pull up bar
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Sample Week
Week 1 of 12-week program
Sunday
Bounce Boost Rookie  Week 1 Day 1

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

Monday
Bounce Boost Rookie Week 1 Day 2

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

Tuesday
Bounce Boost Rookie Week 1 Day 3

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

Wednesday
Bounce Boost Rookie Week 1 Day 4

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

Thursday
Bounce Boost Rookie Week 1 Day 5

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

Friday
Bounce Boost Week 1 Day 6

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

Coach
coach-avatar 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.

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Train Like a Division I Hooper

Use the proven formula that helps Division I and pro basketball players add bounce, get faster, and avoid injuries

Get Bounce Boost Rookie
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Bounce Boost Rookie