Jump Readiness
The foundation for power and ground contacts
Start here — in this video Coach Frank explains why this matters for your sport.
Daily Practice
Perform these low level plyometric exercises 2-3x per week. Pick 2-3 exercises each time. Phase 1 exercises should be performed for the first 3-4 weeks. You can move on to Phase 2 exercises after 3-4 weeks of Phase 1 exercises. Be sure that your knees are not “caving in” during takeoff or landings.
Squat Position with Mini-bands
1-2 sets of 8-10 reps - 2-3x per week
Perform during Phase 1
Mini-bands can be found at www.performbetter.com
Non-counter Squat Jump
1-2 sets of 4-6 reps - 2-3x per week
Perform during Phase 2
Drop Squat
1-2 sets of 4-6 reps - 2-3x per week
Perform during Phase 1
Hurdle Jump to Stabilize
4-6 sets of jumps (3 hurdles) - 2-3x per week
Perform during Phase 2
If you don’t have hurdles you can use rolled up towels or some other obstacle that resembles the 6 inch hurdle
Drop Squat Off Box
1-2 sets of 4-6 reps - 2-3x per week
Perform during Phase 1
Hurdle Jump Double Touch and Push
4-6 sets of jumps (3 hurdles) - 2-3x per week
Perform during Phase 2
If you don’t have hurdles you can use rolled up towels or some other obstacle that resembles the 6 inch hurdle