Core Knowledge
Contents
Increase Your Vertical
Use this combination of explosive jumping drills and strength building exercises to improve your vertical leap.
Like our workouts? You’ll love our personalized programs.
Training
Movement Prep
| Movements | Sets | Reps | |
|---|---|---|---|
| Increase blood flow, elongate muscles actively, and activate your nervous system | |||
| Glute Bridge - 1 Leg | 01 | 08 reps each | Play Video |
| Handwalks | 01 | 04 reps each | Play Video |
| Forward Lunge Elbow to Instep | 01 | 04 reps each | Play Video |
| 2 Inch Runs - Moving Forward | 02 | 05 seconds each | Play Video |
Plyometrics
| Movements | Sets | Reps | |
|---|---|---|---|
| Improve your power and elasticity | |||
| Squat Jump - Non Countermovement | 02 | 04 reps each | Play Video |
| Squat Jump - Countermovement Stabilize | 02 | 04 reps each | Play Video |
| Box Blast - Continuous | 02 | 05 reps each | Play Video |
| Medicine Ball - Granny Toss - Reverse | 02 | 05 reps each | Play Video |
Strength
| Movements | Sets | Reps | |
|---|---|---|---|
| Build a foundation of strength and power to build your vertical | |||
| Hip Flexion - Quadruped Rocking | 04 | 06 reps each | Play Video |
| Front Squat - Barbell | 04 | 06 reps each | Play Video |
| Hamstring Stretch - Supine Bent Knee | 04 | 08 reps each | Play Video |
| Romanian Deadlift - Dumbbell 2 arm / 1 leg | 04 | 06 reps each | Play Video |
More Workouts
Workouts
The 5-Minute Jump Rope Workout
Squeeze in a training session wherever your travels take you with this fast-paced, athletic workout.
Workouts
Train to Run Farther, Faster
A training plan for the intermediate runner, this workout session will improve your movement efficiency.
