JumpX Hybrid Training (Under 18 Beginner Program)

JumpX

Volleyball, Basketball
Coaches
Austen Young and Tom Barnes

This program is designed for athletes under the age of 18 that have very little to no training experience and are looking to hit their first dunk.

$50
Get JumpX Hybrid Training (Under 18 Beginner Program)
benefit-image-0
No more guess work
Stop guessing what you should be doing and KNOW exactly what you should be doing. You can ditch the random self written training and social media workouts that are getting you nowhere. This program provides the exact reps, sets, exercises and training days you should be doing so you don't have to do any of the complex thinking and you can be finally dunking effortlessly.
benefit-image-1
Learn how to hit your first dunk
Inside there is full tutorials on jump technique, dunk technique and more so you now exactly how to jump correctly and finish dunks. This ensures you know exactly what you should be doing to hit your first dunk and technique isn't holding you back.
benefit-image-2
Finally see results
This training is backed be science and years of testing and is a proven framework we've used with all our elite athletes to add inches to their vertical quickly no matter their age, height or training experience.
Features
feature-icon
Programming 4 days per week
Daily strength, power, recovery and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches will push you harder, and keep you going longer, all through a seamless training app.
Equipment
Required
barbell // dumbbells // basketball rim
sample week banner image
phoneMockup
Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

WATCH THIS BEFORE YOU START (TBR)

B

How to run the program properly (TBR)

C

Split Leg Isometric

3 x 45

D

JumpX Warm Up

1 x 20

E

X-Band Shuffle

1 x 20

F

JumpX Pogo Jump

2 x 10

G

JumpX Seated Box Jump

3 x 3 @ 18

H

High Bar Squat

3 x 8

I

Barbell Romanian Deadlift

3 x 8

J1

DB Forwards Lunges

3 x 8

J2

Seated Calf Raise

3 x 12

K

Pallof Press

3 x 10

Monday
REST

A

Rest

B

Contrast Shower

1 x 10:00

C

Foam Rolling

1 x 5:00

D

Walk

1 x 30:00

Tuesday
Week 1 Day 6

A

JumpX Warm Up

1 x 20

B

Split Leg Isometric

3 x 45

C

Warm Up Jumps

1 x 10

D

Dunk Session

1 x 20

E

How to hit your first dunk

F

How to measure your vertical jump

Tuesday
Dunkers Mobility 

A1

Kneeling Dynamic Hip Flexor Stretch

3 x 10

A2

Banded Dynamic Hamstring Stretch

3 x 10

B1

90/90 Dynamic Hip Stretch

3 x 10

B2

Banded Ankle Dorsiflexion Mobilization

3 x 10

C1

Half Kneeling Adductor Stretch

3 x 10

C2

Figure 7 Glute Stretch

3 x 10

Wednesday
Week 1 Day 4

A

Split Leg Isometric

3 x 45

B

JumpX Warm Up

1 x 20

C

X-Band Shuffle

1 x 20

D

Belly Start Sprint

3 x 15

E

RFE Split Squat Paused

3 x 8

F

BB Hip Thrust

3 x 8

G

Single Leg Standing Calf Raise

3 x 12

H

Extended Plank

3 x 30

Thursday
REST

A

Rest

B

Contrast Shower

1 x 10:00

C

Foam Rolling

1 x 5:00

D

Walk

1 x 30:00

Friday
Week 1 Day 6

A

Split Leg Isometric

3 x 45

B

JumpX Warm Up

1 x 20

C

Warm Up Jumps

1 x 10

D

Dunk Session

1 x 20

E

JumpX Line Hop

2 x 20

Friday
Week 1 Day 6

A1

Band Pull Apart

2 x 20

A2

Broomstick Dislocations

2 x 10

B1

Flat Bench Press

3 x 10

B2

Single Arm DB Row

3 x 10

C1

Standing DB Shoulder Press

3 x 12

C2

Supinated pulldown

3 x 12

D1

Alternating DB Hammer Curl

3 x 10

D2

V-Bar Tricep Pushdown

3 x 10

E

Rope Face Pull

3 x 15

Saturday
REST

A

Rest

B

Contrast Shower

1 x 10:00

C

Foam Rolling

1 x 5:00

D

Walk

1 x 30:00

Coaches
More from JumpX
coach-avatar Austen Young

Fully qualified strength and conditioning coach with 6 years experience.

coach-avatar Tom Barnes

Pro level dunker with a sports science degree.

JumpX Hybrid Training (Under 18 Beginner Program)
Join Today!