SQUAT HOPS
Squat Hops is our newest exercise and it is extremely excellent for isolating the entire thigh and produces unbelievable explosiveness. Squat Hops greatly helps to improve cardiovascular endurance, short distance running speed and lateral quickness. Squat Hops is a very taxing exercise and, for this reason, we designed the exercise to be completed only 1 day per week. During each week of Air Alert III, you must only complete Squat Hops on Wednesday and on no other day. Should you decide to do the exercise more than 1 time per week, you will be risking extreme muscle fatique and poor muscle recovery. Poor muscle recovery will lead to less vertical gains over a longer period of time. Squat Hops is a very simple exercise to complete. To begin the exercise, simply squat down to a sitting position with your legs bent at a 90 degree angle. Your thighs must be parallel to the ground. You will be in a complete sitting position. Make sure your back is completely straight and you are supporting yourself on the balls of your feet with your heels off of the ground. This can be achieved by keeping your head up and looking straight ahead and lifting your heels up. You will be sitting, but slightly standing on your tiptoes.
For balance, you will need a basketball or volleyball to hold in front of you with both hands gripping the ball to the side such as when making a chest pass. Or you can hug the ball during the routine. During the exercise, hold the basketball at your chest and look straight ahead. To perform the exercise, maintain the sitting position while gripping the ball. Look straight ahead and hop/bounce no more than 3-5 inches off of the ground. Your thighs MUST never leave the parallel position. You will use your calves and thighs to help you jump. One hop/bounce is considered one repetition. The Squat Hops Blast Off - At the completion (the very last repetition) of each set, you must explode into the air as hard and as high as you possibly can. he height of your jump will not be high, but will be effective. The blast off is extremely important. The blast off works your thighs slightly harder and will give you an additional 1-2 inches over the course of the 15 week workout. Be sure to exert as much energy during the blast off stage.

Step 1
- For balance, hold a basketball or volleyyball at chest level. You can hold the ball with your hands at each side of the ball or hug the ball.

Step 2
- Squat down into a sitting position whilee holding the ball. Make sure that you are looking straight ahead, with your back straight and that you are elevated on the balls of your feet (half tiptoed). And most importantly, make sure that your thighs are parallel to the ground.

Step 3
- Hop or bounce in the seated position bettween 3-5 inches per hop. Keep your thighs parallel. When you land, that completes 1 repetition.

Step 4
- After you complete each repetition (eachh landing), you eill land back in the original, seated position. Jump up again for the next repetition.

Step 5
- At the completion (the last rep) of the required set, blast off as high as you possibly can. For example, if you are required to do 1 set of 15 repetitions, you will do 14 Squat Hops (3-5 inches per jump) and on the 15th Squat Hop, you will blast off as high as you possibly can.

Leapups
Stand with your feet shoulder width apart, and jump up looking straight ahead. Come down about 1/4 of the way and jump right back up. This completes one leapup.

Calf raises
Stand on something so that your heels are not touching anything, stairs, a book etc. Go all the way up and come slowly down. Do one leg, then the other, this completes one set.

Stepups
Get a sturdy chair or bench, put one leg on the chair, and push yourself off the chair with your one leg. While in the air, switch legs, put the leg that was on the ground on the bench, the leg that was on the bench on the ground. Do the specified number of reps on each leg.

Thrust ups
Stand with your feet shoulder width apart, and lock your knees. Then jump up just by using your calves, only bending at the ankles. As soon as your land, go right back up. This completes one thrust ups. You can use your arms if you want.

Burnouts
Stand in the same position as thrust ups, and go up as high as your can on your toes. Then jump up only using the sides of your thighs and your toes - you must stay as high on your toes as possible throughout the exercise. You can use your arms too.

Rest 1-2 minutes between sets.
GET OUT AND PLAY AND WORK THOSE LEGS
During the days that you are not doing Air Alert III, it is important that you help your legs get used to normal jumping situations. Air Alert III will increase your vertical, but you will need to train your legs to actual jumping situations. On your days off from Air Alert III, go out and play. And, practice jumping aggressively when you play. This helps to develop muscle memory.

AIR ALERT III WORKOUT CHART (ODD WEEKS)
ODD NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
Date Leap Ups Calf Raises Step Ups Thrust Ups Burnouts(wed) Squat Hops
sets reps sets reps sets reps sets reps sets reps sets reps
1 2 20 2 10 2 10 2 15 1 100 4 15
3 3 25 2 20 2 15 2 25 1 300 4 20
5 4 25 2 30 2 20 2 35 2 250 4 25
7 4 30 2 40 2 25 2 50 2 350 5 25
9 4 50 2 50 2 30 2 70 3 300 5 30
11 6 50 4 30 2 35 2 90 4 275 5 30
13 DO NOT DO AIR ALERT 3 IT IS IM PORTANT THAT Y OU RES T YOUR LEGS DU RING W EEK 13!! !!!!!!!!!
15 4 100 4 50 2 50 2 100 4 500 5 50

AIR ALERT III WORKOUT CHART (EVEN WEEKS)
EVEN NUMBERED WEEKS ARE TO BE DONE ON MONDAY-WEDNESDAY-FRIDAY ONLY
Date Leap Ups Calf Raises Step Ups Thrust Ups Burnouts(wed) Squat Hops
sets reps sets reps sets reps sets reps sets reps sets reps
2 3 20 2 15 2 15 2 20 1 200 4 20
4 3 30 2 25 2 20 2 30 2 200 4 20
6 2 50 2 35 2 25 2 40 2 300 4 30
8 3 50 2 45 2 30 2 60 4 200 5 25
10 5 40 2 55 2 35 2 80 4 250 5 30
12 4 75 4 35 2 40 2 100 4 300 6 30
14 3 30 2 30 2 20 2 30 1 250 4 20

* Week 14 is designed to prepare your legs for the final week. The repetitions have been reduced for this reason. Do not exceed what is prescribed.
* Week 15 must be completed on Monday-Tuesday-Thursday-Friday.