coach.jarenwhitehead@gmail.com
Football , Basketball, Volleyball, Track & FieldBig Bounce Jump Program
* 3 days per week built to increase vertical and broad jump performance
* Designed to develop explosive power, elasticity, and efficient takeoff mechanics
* Combines plyometrics, jump technique work, and strength training
* Focus on improving rate of force development and translating strength into real jump output
* Includes both vertical and horizontal force emphasis for complete jump development
* Structured progressions to build power safely and consistently
* Ideal for football, basketball, volleyball, and track athletes
1 sessions per week
Must use App app to view and log training
Program Training
A1
Spring Ankle
2 x 30
A2
Glute Bridge ISO Hold
2 x 30
A3
Split Squat ISO Hold
2 x 30
B
Snap Down
2 x 5
C
Approach Box Jump
2 x 5
D1
Back Squat
3 x 8
D2
Band Assisted Vertical Jump
3 x 5
D3
Non-Counter Movement Vertical Jump
3 x 1
E1
Eccentric Goblet Squat
2 x 8
E2
MB Side Throw
2 x 5
A1
Spring Ankle
2 x 30
A2
Glute Bridge ISO Hold
2 x 30
A3
Split Squat ISO Hold
2 x 30
B
Seated Broad Jump
2 x 5
C
Single Leg Broad Jump
2 x 5
D1
Trap Bar Deadlift
3 x 8
D2
Resisted Broad Jumps
3 x 3
D3
Noncounter Movement Broad Jump
3 x 1
E1
Sled March
2 x 20
E2
DeadBug
2 x 10
A1
Spring Ankle
2 x 30
A2
Glute Bridge ISO Hold
2 x 30
A3
Split Squat ISO Hold
2 x 30
B
Linear Pogo Hops
2 x 20
C
Medial Pogo Hops
2 x 20
D1
RFESS
3 x 5
D2
Calf Raise
3 x 15
E
Romanian Deadlift (RDL)
3 x 8
F
Half Kneeling Hip Flexion ISO Hold
3 x 30
G1
DB Lateral Lunge
2 x 5
G2
Supermans
2 x 10
Commit to the process, attack each session with intent, and develop the explosive qualities that transfer directly to sport performance.
Get BIg Bounce Program