Performance
Jump Performance [P]rehab Program
Improve Athleticism & Supercharge Jump Performance Anytime, Anywhere
Train the qualities your sport demands.
Do you want to: Elevate your vertical? Increase your speed & agility? Prepare your body for the demands of sports and activity? Level up your athletic performance with our progressive jump, bound, and hop exercise programming! In this program, you’ll expose your body to all of the various potential landing and jumping movements that include double and single-leg variations as well as multi-directional and continuous movements! Practice the fundamentals off the field so that you can perform on the field! This is a performance program designed to help you become a “springy” athlete! The focus is to truly improve jumping, hopping, and bounding performance. If this program is too challenging for you, check out Jump Basics! If you are looking for more of a challenge, check out our Lower Body Performance Level 1!
- Duration
- 14 weeks
- Frequency
- 2-3x/week
- Instructor
- The Prehab Guys
14-week arc
What you work through
- Week 1
With every workout you have the option to warm-up by power walking, jogging, or biking. After that, this week you dive into our introduction to plyometrics with stationary plyos and different landing & jumping drills in all 3 planes of movement!
- Week 2
The plyometrics get interesting in the transverse plane while the depth drops get challenged in the frontal plane. Meanwhile, we introduce box jumps!
- Week 3
This week the rotational demand increases in terms of exercise challenge & volume. We save the best for last with some high effort jumps!
- Week 4
To cap off the first month of programming we introduce the concept of phasic coupling with true depth jumps combined with continuous jumping exercises!
- Week 5
Some of the harder jumping exercises & asymmetrical patterns you’ll come across in this program are featured in this workout combined with more continuous movements.
- Week 6
Progressing to more challenging exercises within the plyometrics realm, we introduce bounds! Hopping from one leg to the other is a great way to emphasize power on one side while focusing on landing & stability on the other.
- Week 7
The rotational depth drops continue to evolve in terms of complexity, meanwhile the volume of bounding exercises and the plane of movements involved continues to progress!
- Week 8
You probably guessed it, now it’s time for continuous bounds to really reap the benefits of true plyometrics! Now you’re on the verge of progressing to true single leg hopping exercises! The last exercise featured this week is a great precursor.
- Week 9
It’s officially time to hop around! You’ve put the work in and you’re ready, but there is still work to be done to get you to tolerate the most challenging hops sports & high-level activities have to offer. Time to get to work!
- Week 10
We’re getting close to the end of leg-supported lower body power exercises, but make the most of it this week to set you yourself up for success for the next month! Be ready to get comfortable with hops in different directions!
- Week 11
This week features almost exclusively single leg hopping exercises, but if you like basketball you’ll love the last exercise!
- Week 12
Time to introduce linear forward hopping, which asks a lot in terms of lower body strength & deceleration control. However, you’ve put the work in and now it's time to perform!
- Week 13
You guessed it again, continuous hops are on the agenda today! Be sure to give yourself extra rest time if you need it, you want nothing but high-quality reps!
- Week 14
You’ve made it! Time to finish strong and master some of the most complex and challenging plyometric exercises. But, if you can handle these, your body is ready for anything!
Fit check
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