GTC Jump Performance - 4 weeks

GTC HQ- Good Things Coming

Coaches
Jack Phillips and Emma Pearson

Increase your jump height in 4 weeks! OR YOUR MONEY BACK!

This programme will include 2x home based training sessions a week:

				 1x Plyometrics based            
				 1x Strength based
				 

Pre and Post-programme jump testing session included! Access our state of the art force plates to track your improvement (Reserve your space via our booking site Book Now GTC OR visit our website at the bottom of the page).

Round 1 Testing dates: Pre-programme testing- 12th February 10am. Post-programme testing- 11th-15th March 3pm+.

Features
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Programming 2 days per week
Strength, Power, and Skill training that’s accessible and challenging for athletes of any level or background.
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Programmed by GTC delivered through TrainHeroic
Track your sessions and progress over the weeks with the easy to use training app.
Equipment
Required
Floor Space
Recommended
Exercise mat // Dumbbells // Kettlebells
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Sample Week
Week 1 of 4-week program
Sunday
Jump height Week 1 Day 1

A1

Pogo Jump

2 x 30

A2

Floor drop landing

2 x 5

A3

Glute Bridge

2 x 15

A4

Split Squat

2 x 10

A5

SL Calve Raise

2 x 15

B1

Counter Movement Jump (CMJ)

4 x 5

B2

SL Hurdle hops to stick

4 x 4

C1

Squat Jump

3 x 5

C2

Reactive Calve Raise

3 x 12

D1

Broad Jump

3 x 3

D2

Hamstring bridge hold

3 x 30

E

SL Seated jump to DL landing

3 x 4

Tuesday
Jump height Week 1 Day 3

A1

Split Squat

2 x 10

A2

SL Calve Raise

2 x 15

A3

Glute Bridge

2 x 15

A4

Floor drop landing

2 x 5

A5

Pogo Jump

2 x 30

B1

Tempo squat

3 x 8

B2

Alternating Hop and Stick

3 x 8

C1

SL Arabesque

3 x 8

C2

Lateral bound to vertical jump

3 x 5

D1

Hamstring Bridge Walk outs

3 x 5

D2

Heel Touches

3 x 20

E1

Side Plank Marches

3 x 10

E2

Reactive Calve Raise

3 x 20

Coaches
coach-avatar Jack Phillips

Strength & Conditioning Coach: I ensure my coaching philosophies are based on evidence from within research. I have assisted and coached numerous young athletes to achieve and fulfil their full potential. My passion is to provide the best opportunity for aspiring youth athletes to achieve their sporting aspirations.

coach-avatar Emma Pearson

I have been involved in sport for as long as I can remember, it’s helped shape who I am today. I aim to coach with an athlete centred approach where I work with the individual to discover their potential. I encourage inquisitive thoughts and problem solving to support long term athletic development.

GTC Jump Performance - 4 weeks