THE MISSING LINK
12-WEEK JUMP TECHNIQUE PROGRAM
WATCH THIS VIDEO BEFORE
STARTING THE PROGRAM
HOW TO USE THE JUMP GUIDE 2.0 PROGRAM
We have designed this program to work along-side your current training protocols. This may
mean you’re using with another PPA Program OR with your own. This is meant to be FLEXIBLE
and be used on any day you prefer as athlete’s schedules are vastly different.
Each workout will be performed as follows:
1. WARM UP (no matter how warm you already may be, it’s important you do these
specificwarm ups too!
2. CHECK-IN with yourself. Technique is not secondary so it requires your FULL
attention. Take a quick moment to remind yourself of why you’re doing this!
3. HIT THE WORKOUT! Be present in each exercise and be sure to re-watch
demonstration if you’re even a bit unsure of what you should be focused on.
These video demonstration are quite in-depth to help you out!
4. DE-BRIEF and take a moment to think about how it went and what felt good or
perhaps shaky. Building efficient technique is an on-going process, so this program
is a great way to start your journey on the right foot!
HOW TO USE THE JUMP GUIDE 2.0 PROGRAM
To get your best results it is advised you have access to the following things:
• SPACE (having some room is helpful) Court or other flat, consistent surface.
• Resistance Bands for overspeed work (Amazon “Strength Bands” if you need some)
• Boxes or elevated surfaces (12” - 24/36”)
• Camera (video taping yourself is the best way of keeping yourself on track. Your
phone will work fine!)
Remember, BE PATIENT and HAVE FUN!
2
WARM UPS
*CLICK THE TITLE OF EACH TO VIEW DEMONSTRATION VIDEO (Contains Sets/Reps)
WEEK 1 - 4 WEEK 5 - 8 WEEK 9-12
Warm Up Series 1 Warm Up Series 2 Warm Up Series 3
Jog - Backpedal Skip w/ Arm Cross Tall Shuffle
Leg Swings Skip w/ Arm Circles Tall Skips
Low Back/Scorpion Series Standing Hip Circles 90/90 Shin Box
Cobra/Downdog/Triangle Series Dynamic Triangle Cat/Camel Series
Mini Broad Jumps Straight Leg Walk Lateral High Knee to Accel
Backward Jumps Straight Leg Snap Down Snap Downs
Drop Holds Happy Feet Straight Leg Accelerators
Lateral Switches Travelling Skater Corkscrews
Corkscrews Backward Skater PUSH-PUNCH
PPA BREATHING WORK VIDEO
*It is VERY important that all warm up exercises are done even if you have previously warmed
up or worked out. They are designed to elicit a specific stimulus from the body to compliment
each technique workout.
NOTE:
3
PHASE 1
Will run on a 2 day/week cycle to ensure progression without jeopardizing practice and game
schedules. This will also allow you to use this alongside your other training protocol. It can be
done on the same day as other training or on a day designated to working technique, that is
your call as every athlete has a different schedule.
Phase 1 focuses on building a strong base for your jump. We will work a lot of positions and
learn to move with control and mindfulness. DO NOT skip exercises! No matter how good you
may be at jumping, if you’ve purchased this program, it’s assumed you want to improve your
jump technique so ALL DAYS and ALL EXERCISES are MANDATORY to improve!
WORKOUT 1 - VIDEO DEMO
*WARM UP SERIES 1 (from above)
EXERCISE SETS REPS
Blind Drop Holds (Front - R Side - L Side) 3 5 each variation
Standing Sends 3 20
Penultimate Step + Hold 3 5 each side
Penultimate Jab + Send 3 6 each side
Penultimate Jab w/ Impulse Block 4 5 each side
t
Push Drill 4 5 each side
WORKOUT 2 - VIDEO DEMO
*WARM UP SERIES 1 (from above)
EXERCISE SETS REPS
Single Leg Forward Hops 2 10 each leg
Single Leg Lateral Hops 2 10 each leg
Block Jabs 3 5 each side
Impulse Blocks 4 6 each side
Penultimate Jab w/ Impulse Block 4 5 each side
t
Push - Punch Drill 4 3 each side
4
PHASE 2
Will run on a 2 day/week cycle to ensure progression without jeopardizing practice and game
schedules. This will also allow you to use this alongside your other training protocol. It can be
done on the same day as other training or on a day designated to working technique, that is
your call as every athlete has a different schedule.
Phase 2 focuses on adding in more dynamic efforts and resistance to your technique work.
We will work a lot of new positions and learn to move in more jump-specific ways. DO NOT skip
exercises!
WORKOUT 1 - VIDEO DEMO
*WARM UP SERIES 2 (from above)
EXERCISE SETS REPS
Box Drops (Front - R Side - L Side) 3 5 each variation
Banded Arm Drive 3 15
Penultimate Jab w/ Impulse Block 3 5 each side
Resisted Push - Punch 3 6 each side
Push - Punch Depth Jump w/ Hold 3 5 each side
t
Approach Accelerations 4 2 each side
WORKOUT 2 - VIDEO DEMO
*WARM UP SERIES 2 (from above)
EXERCISE SETS REPS
Plant Hops 2 10 each leg
Block Hops 2 10 each leg
Impulse Blocks 4 6 each side
Resisted Block Jab 3 6 each side
Resisted Step - Push - Punch 3 5 each side
t
Continuous Push Drill 4 4 each side
5
PHASE 3
Will run on a 2 day/week cycle to ensure progression without jeopardizing practice and game
schedules. This will also allow you to use this alongside your other training protocol.
Phase 3 focuses on adding additional dynamic variables and overspeed stimulus into your
technique work. Now that we have a better understanding of position and behaviours, it’s
important that you are now aware of the importance of staying present in each rep and set
throughout the workout.
WORKOUT 1 - VIDEO DEMO
*WARM UP SERIES 3 (from above)
EXERCISE SETS REPS
Box Drop + Re-direct (Front - Side - Side) 3 5 each variation
Resisted Impulse Block 3 15
Push - Punch 4 3 each side
Step PUSH-PUNCH Depth Jump 4 5 each side
Overspeed Step Push - Punch w/Hold 4 5 each side
t
Overspeed Full Approach w/ Hold 4 3 each side
WORKOUT 2 - VIDEO DEMO
*WARM UP SERIES 3 (from above)
EXERCISE SETS REPS
Plant Hops 2 10
Block Hops 2 10
Impulse Blocks 4 6 each side
Continuous Push-Punch w/ hurdles 4 6 each side
Full Approach Jumps 4 5 each side
t
Walk Throughs aka. Shadow Jumps 2 3-5 min each side
