Wednesday , Aug , 03 , 2005 C.Y. Ellis

Vertical Greatness for Beginners


Suggestions:


1. Eat healthy.
2. Drink plenty of water.
3. Try not to ball.  I know you love it, but where talking vert here, people.
4. Don’t give up.
5. Don’t overtrain.  If you feel like you’re overtraining, take as many days off as you need to.  Remember, you’re more important then a higher vert.


 

Exercises: explosive calf raises, depth jumps, jump roping, one-leg jumps, high knees, butt kicks, Basketball Balancing, sprints.

 

PROGRAM: 1-10 weeks of hard work, but it should pay off!

 

Program: week one through week ten, four workouts per week – onday, Tuesday, Thursday, Friday.  Take a short break between sets, but not too long – something like twenty seconds.

 

Between exercises take a minute or two.

 

Workouts : always start with a good stretch, then do a light warm up like jumping jacks.

 

Monday:


Explosive calf raises – 3 sets 35 reps
One leg jumps – 3 sets 15 reps
High knees jumps – 3 sets 25 reps
Butt kicks – 3 sets 25 reps
Depth jumps – 3sets 10 reps

 

Tuesday:


Sprints: 5x 60 meters
Leap ups: 3 sets 20 reps
Basketball balancing: 5 minutes
Jumping rope: 5 minutes

 

Thursday:


Explosive calf raises – 3 sets 35 reps
One leg jumps – 3 sets 15 reps
High knees jumps – 3 sets 25 reps
Butt kicks – 3 sets 25 reps
Depth jumps – 3 sets 10 reps

 

Friday:


Sprints: 5x 60 meters
Leap ups: 3 sets 20 reps
Basketball balancing: 5 minutes
Jumping rope: 5 minutes

You rest on Wednesday , Saturday and Sunday.

 

Weekly add-ons per exercise:

Explosive calf raises: add 5-10 reps per week, per set
One leg jumps: add 5 reps per week, per set
High Knee jumps: add 5 reps per week, per set
Butt kicks: add 5 more per week, per set
Depth jumps: add 5 per week, per set
Sprints: Add 2 sprints per week
Leap ups: 5 per week, per set
Basketball balancing: 1 minute per week
Jumping rope: 2minutes per week