The Crazy Vert Series is designed to help you increase your jump height while attacking and blocking. Follow along and boost your vertical jump!
Recommended Sequence:
Complete the workout 1-2 times per week, depending on the amount and intensity of your other training.
Week 1 - 2 (sets) x 5 (repetitions) - for each exercise
Week 2 - 2x6
Week 3 - 2x7
Week 4 - 2x8
Week 5 - 3x5
Week 6 - 3x6
Week 7 - 3x7
Week 8 - 3x8
The recommended rest between sets is 2-3 minutes. This may seem very long at first, but it is important to begin each set feeling fresh in order for you body to adapt to the training.
***3 months of consistent lower body strength training is recommended prior to beginning this program.
***This program is not a substitute for training the skills of blocking or attacking - work with your coach to refine your technique in those areas.
***This program is not a substitute for general strength training - continue to do lower body strengthening exercises as part of your overall training routine.
***This program is most effective in the off-season and is not recommended to be done on days that you are also on court for practice or a game.
***Pay close attention to your body. If you develop persistent aches or pain in your knees, ankles, shins, or feet, consider consulting a healthcare professional and reducing your jumping volume.
Starting in a pushup position, bring one foot up beside your hands, outside your body. Sink your hips so that you feel a stretch in the front of the straight leg and/or the back of your bent leg. Twist to reach each hand up toward the ceiling. Then rock back onto your heel and straighten your front leg to feel a stretch in the back of your thigh or knee. Return to the starting position and repeat on the other side.
Perform a minimum of 5 on each side before moving on, 8 is ideal.
In a pushup position, bring one knee up and put it down between your hands with your foot out to the side. Sink your body weight onto that leg so that you feel a stretch in your glutes. Hold for 1-2 seconds and return to the pushup position.
Perform 8-10 on each side.
With your feet in a comfortable position around shoulder width, lower yourself down as far down as you are able into a squatting position.
Your weight should remain balanced through your foot - a common mistake is to lift your heels and/or put all of your weight into your forefoot.
Make an effort to remain somewhat upright, allowing your hips and knees to bend deeply - a common mistake is to lean forward with a rounded back.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Keeping your arms out to either side and your feet stationary, twist into a lunge position in either direction. This movement can be done quickly. Search for a stretching sensation in the front of your thigh on your back leg by ensuring you rotate well to either side and remain tall through your back.
Do 5-8 on each side.
Tip your whole body forward while standing on one leg - keep only a slight bend in your knee. Keep your body in a straight line from your head down to your foot while going down until you feel a stretch in the back of your leg. Make an effot to keep your shoulders and hips from rotating to the side.
Perform 5-8 on each side.
Sit on your heels. Keeping a straight spine and a tight core, lean back in a controlled manner to the limit of your strength and/or flexibility. Return to the starting position and repeat.
This exercise can be done with your toes tucked up toward your shins or with your feet pointed; choose the right level of difficulty for you.
Complete 2-3 sets of 5-10 repetitions if it's a part of a workout. If this is in your warm up, reduce your effort level a little bit and complete 1-2 sets.
Lying on your back with your knees bent and feet on the floor, lift your toes so only your heels are in contact with the ground. Without overextending your back, lift your hips up to form a straight line between your shoulders and your knees.
Perform 8-15 repetitions before moving on, if this is part of your warm up.
Perform 2-3 sets of 10-15 repetitions, resting 90 seconds in between sets, if this is part of your workout.
Start standing on a box. Step forward off the box and drop to the ground, landing on two feet in an athletic stance. Trying to make your landing as quiet as possible with challenge your muscles to absorb the force of landing gradually.
Choose a box that is 12"-18" (30-45 cm) high to start with.
Hop in place on two feet. Aim to minimize the amount of time you spend on the ground by creating tension in your legs and feet before you come down from each jump. The video outlines this concept in detail.
Perform 2-3 sets of 5-8 jumps, resting 3-5 minutes between sets.
Standing in a comfortable position, squat down part way and jump as high as you can. Use the swing of your arms to help produce momentum. Land quickly in an athletic stance, come back to standing, reset the position of your feet, and repeat.
Do 2-3 sets of 5-8 repetitions, resting 2-3 minutes in between.
Jump sideways off of one leg, land on the other, then rebound back to your starting position and repeat. Try to keep your hips and shoulders facing forward at all times.
Perform 5-8 repetitions on each side, 2-3 times, resting 2-3 minutes in between sets.
Jump forward off of two feet, landing softly and minimizing the amount of noise your feet make hitting the ground. It can be helpful to choose a spot on the floor or to place an object on the floor in front of you as a target to jump to. Challenge yourself to jump as far as you can.
Do 5-8 jumps, 2-3 times, resting 2-3 minutes in between sets.