Increase Veritical Jump Plan
1. Squats
2. Squat Jumps
3. Box Jumps
4.Medience Ball Throws
5. Snap Downs
SUMMER BASKETBALL WEIGHT PROGRAM
Day 1 • Upper Body Weight Training (1-2 sets x 10-12 reps) ○ Bench Press ○ Bicep Curl ○ Chest Fly ○ Front Lat Raise ○ Overhead Press ○ Pullover/Overhead Skull Crusher ○ Rear Delt Raise ○ Seated Row ○ Triceps Extension ○ Wide Grip Pull-Up • Lower Body Plyometric (3 sets x 10-12 jumps) • Plyometrics for Lower Body Power | Overtime Athletes ○ Box Jumps ○ Depth Jumps ○ Lateral Bounds
Day 2 • Lower Body Weight Training (1-2 sets x 10-12 reps) ○ Calf Raise ○ Front Squat ○ Hamstring Curl ○ Hip Adduction ○ Leg Extension ○ Lower Back Extension • Core Exercises (3 x 30 seconds each) ○ Clamsheels (each side) ○ Fire Hydrant (each side) ○ Plank ○ Side Plank ○ Russian Twists ○ Dead BugDay 3: Off
Day 4 • Upper Body Weight Training (1-2 sets x 10-12 reps) ○ Shoulder Press ○ Incline Press ○ High Row ○ Chest Press ○ Incline Row ○ Inverted Row ○ Landmine Press ○ Lat Pulldown ○ Tricep Dip ○ Upright Row • Lower Body Plyometric (3 sets x 10-12 jumps) ○ Alternate Leg Bounding ○ Single Leg Hops ○ Step UpsDay 5 • Lower Body Weight Training (1-2 sets x 10-12 reps) ○ Dumbbell Lunge ○ Glute Ham Raises ○ Hip Abduction ○ Leg Press ○ Romanian Dead Lift ○ Split Squat • Core/Hip Exercises (3 x 30 seconds each) ○ Clamshells (each side) ○ Fire Hydrants (each side) ○ Plank ○ Side Plank ○ Russian Twists ○ Dead Bug Day 6 & 7: Off For off days, consider recovery and regeneration activities, injury prevention, hip mobility and core strength and stability.
Day 2 • Lower Body Weight Training (1-2 sets x 10-12 reps) ○ Calf Raise ○ Front Squat ○ Hamstring Curl ○ Hip Adduction ○ Leg Extension ○ Lower Back Extension • Core Exercises (3 x 30 seconds each) ○ Clamsheels (each side) ○ Fire Hydrant (each side) ○ Plank ○ Side Plank ○ Russian Twists ○ Dead BugDay 3: Off
Day 4 • Upper Body Weight Training (1-2 sets x 10-12 reps) ○ Shoulder Press ○ Incline Press ○ High Row ○ Chest Press ○ Incline Row ○ Inverted Row ○ Landmine Press ○ Lat Pulldown ○ Tricep Dip ○ Upright Row • Lower Body Plyometric (3 sets x 10-12 jumps) ○ Alternate Leg Bounding ○ Single Leg Hops ○ Step UpsDay 5 • Lower Body Weight Training (1-2 sets x 10-12 reps) ○ Dumbbell Lunge ○ Glute Ham Raises ○ Hip Abduction ○ Leg Press ○ Romanian Dead Lift ○ Split Squat • Core/Hip Exercises (3 x 30 seconds each) ○ Clamshells (each side) ○ Fire Hydrants (each side) ○ Plank ○ Side Plank ○ Russian Twists ○ Dead Bug Day 6 & 7: Off For off days, consider recovery and regeneration activities, injury prevention, hip mobility and core strength and stability.