Introduction

Monday - Squat, Crunches, Explosive quad blasts, Calf raises
Tuesday- Chair hops,Bench leaps, One legged chair leaps
Wednesday- Crunches
Thursday- Explosive quad blasts, Explosive calf raises
Friday- Power clean, Deadlift, Crunches.
Saturday- Rest
Sunday- Rest

Squat: 3 sets of 20 reps - add 5 pounds of weight each week

Crunches: 3 sets of 30 reps

Explosive quad blasts: 3 sets of 20 reps - +5 each week

Calf raises: 3 sets of 20 reps - +5 every 2 weeks

Chair hops: 3 sets of 15 reps - +5 every 2 weeks

Bench leaps: 2 sets of 30 reps - +5 each week

One legged chair leaps: 2 sets of 15 reps - +5 each week

Explosive calf raises: 3 sets of 20 reps - +5 each week

Power clean: 3 sets of 10 - add 5 pounds of weight each week

Deadlift: 3 sets of 10 - add 5 pounds of weight each week


Exersizes:
Bench leaps: This is an exercise that I made myself which is really quite effective for increasing your vertical jump. What you need is a weightlifting bench or a small chair to leap over. To perform this exercise you simply leap over the bench then turn around and leap over it again, and so on

One legged chair jumps: This exercise is taken straight from AA2 and is great for increasing you one legged takeoff. To perform this exercise you get a chair or bench and place one leg up on it so that it is parrallel to the ground. Then use that leg to launch yourself into the air. While you are in the air switch legs so that when you land the opposite leg is now parrallel to the ground on the chair.

Chair hops: This exercise is good for building fast twitch muscle fibers. To perform this exercise stand on a chair, bench, or sturdy box. Then jump from the chair to the ground. Immediatly when you hit the ground leap back up onto the chair

Calf raises: This exercise is for strengthening the calf muscle which is also very important in jumping. To perform this exercise you will need something to place your feet on that is sturdy(preferably a stair step or chair). Have one foot on the edge of the stair step so that you heel hangs off and the other foot held up. Lower you heel as low as it goes then raise is using your calf muscle at the same speed that you lowered it. Then after you have completed a set switch to the other leg.

Explosive calf raises: This exercise is basically calf raises only a little different. To perform this exercise you place both of your feet on the edge of a stair step so that your heels hang off. Then you raise them up as fast as you can. Next you slowly lower your heels, and when your heels reach the bottom again you explode up as fast as you can, then slow back down and so on.

Explosive quad blasts: This exercise is performed just like in the skys-the-limitprogram only a little differently. In this exercise you sit down on a bench so that your upper leg is parrallel to the ground. Then explode up into standing position then slowly sit back down, and the moment you feel the seat explode back up to a standing postion and so on.

Deadlift: This exercise targets the lower back which is very important in leaping. You will need a barbell with weights on it. To perform this exercise you have the barbell on the ground. You bend down with your knees and back and grip the bar with and alternating grip( This means to grip it with one palm facing towards you and the other out). Then lift it using your legs for the first part then your back. It is very important that you use correct form when doing this exercise because you do not want to injur your back. I would suggest that you use a weight beltwhen doing deadlift.

Power clean: This exercise is for the swinging your arms upward when you jump motion. To perform this exercise you need a barbell with weights. Lift the bar up with you palms facing towards you until you are at a normal standing postion. Then rock back and forth until you can swing the bar up to your chest( now you palms should be facing outward). Then bring it back down and repeat

Crunches: This exercise is for the abdominals. Lay down with you legs tucked in towards your butt. Your feet should be on the ground about 1 or 2 feet faway from your butt. With both hands on top of your head sit up using you abs about halfway and squeeze, then come back down and repeat.