Recover with a guided plan.
“You better build strong brakes if you want to go fast!” Master the fundamental landing position and get your body primed for jump training & plyometrics! Whether it be an old or new injury, recent surgery, or just the side effects of not working out and losing strength - if you’re not feeling confident with the ability to jump or land from a jump this program is for you. This program is best suited for those with very mild to no (0-2/10) pain or looking to prevent jumping injuries. This program will take you through progressive lower body stability & strengthening exercises to increase your confidence and set you up for success with jumping & landing! This is a fundamental jump program to build up confidence with a major focus on landing mechanics! Anyone with Jumper’s Knee, an injury that has set you back from not being able to jump anymore, or if you’re looking to get back to jumping, this is the program for you! If you are looking for more of a challenge, check out Jump Performance Program!
This program is best suited for those with very mild to no (0-2/10) pain or looking to prevent jumping injuries. This is a fundamental jump program to build up confidence with a major focus on landing mechanics! Anyone with Jumper’s Knee, an injury that has set you back from not being able to jump anymore, or if you’re looking to get back to jumping, this is the program for you!
- Duration
- 4 weeks
- Frequency
- 2-4x/week
- Instructor
- The Prehab Guys
4-week arc
What you work through
- Week 1
Time to groove the landing position! Be ready to feel your glutes working as we’re going to get a lot of reps in to feel strong & stable in the ideal ready position!
- Week 2
This week we’re adding more pace to deceleration exercises and increasing the difficulty with unilateral strength work. Be ready to put in the work!
- Week 3
It’s all about building strength and exposing your body to decelerating in different planes of motion and in different positions!
- Week 4
After this week you’re ready for our plyometric program! The big emphasis this week is single leg deceleration work & single leg strength. If you can walk away feeling stronger & more confident after this workout, you’re ready to jump (pun intended) into what's next in your [P]Rehab journey!
Fit check
Not the exact match?
Access the full Jump Basics [P]rehab Program inside the [P]rehab app.
Claim 30% Off