HASE 2

The Athlete
Jump Academy
BLAST OFF
 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 1 – Day 1
Blast OFF: Eccentric Strength & Explosive Power
Date Hours of Sleep Body Weight
CLICK HERE
FOR FULL LENGTH
Time of Workout Length of Workout VIDEO SESSION

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Calf PREP+ Glute Activation
+ Plyometric Series Sets Reps Rest

1. Calf Raise PREP Series

20/10
-Bow & Corner Calf Raise 2 60 Seconds
Per Movement
+ Squat to Hinge Flow

2. SL Band Abductions 1 20 Per Leg 20 Seconds

3. Lateral Band Walks

1 20 Steps Per Side 20 Seconds
(Bands on Feet)

4. Elevated Drop-Ins 1 20 Reps Per Side 20 Seconds

5. Quick Feet Rapid Response Jumps

Two Feet Forward & Back, Two Feet Side 2 5 Seconds 30-45 Seconds
to Side, Jack Hammers

90 Seconds
6. Kneeling Jumps 2 5 (20-30 Seconds Rest
Between Jumps)

7. Pogo Sprinter Tuck Jumps 2 10x (5 Per Side) 90 Seconds

Main Performance Training Block

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

A1 Heavy Deadlift
90
Or Heavy or Squat 3 5 5-0-0
Sec
Bands (All Variations)

A2 DB Drop Jumps
Or Band (Only use 5-10% 90
3 5 Explosive
Resisted DB Weight Per Hand Sec
Jumps from A1)

A3
Band
Or No Bands 30
Overspeed 3 5 Explosive
– Just Pogo Sec
Jumps
Jumps

THE ATHLETE JUMP ACADEMY PHASE 2

A4 Wall Supported
3-4
(Activate Air Chair 3 30 Controlled
Min
Recovery) Bow & Corner Flow

B1 Heavy
30
Or Heavy Bulgarian 3 5 2-2-0
Sec
Bands Split Squat

B2 Elevated
30
Or Loop Hip Flexor 3 15-20 0-2-0
Sec
Bands Raises

B3 Swiss Ball 5 Per Side

90
Or Sliding Hamstring 3 + 10 Sec Control
Sec
Surface Complex ISO Hold

Calf Raise Series

10
C1 Bent Knee + 2-3 10 Each 2-2-0
Sec
Sprinter Knee Drive

Adductor 40 Total 10
C2 2-3 Control
Complex Series Per Side Sec

Reverse 10
C3 2-3 8-10 3-0-0
Quad Nordic Sec

C4 Or Band
90
Pull-Aparts Pull-Up 2-3 5 5-0-0
Sec
x 20 -30 Reps

THE MOMENT YOU GIVE UP,

IS THE MOMENT YOU LET
SOMEONE ELSE WIN!
— Kobe Byrant

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 1 – Day 2
Blast OFF: Multi-Directional Jumps & COD Training
Date Hours of Sleep Body Weight
CLICK HERE
FOR FULL LENGTH
Time of Workout Length of Workout VIDEO SESSION

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Ankle-Foot Stabilization
& Rapid Response Footwork Sets Reps Rest

1. Single Leg Stability 30 Catches

1 20 Seconds
Tennis Ball Catch Per Side

2. SL Band Abductions 1 20 Per Leg 20 Seconds

3. Lateral Band Walks 20 Steps

1 20 Seconds
(Bands on Feet) Per Side

4. Single Leg Sprinter Jump 8-10

2 30 Seconds
*Bonus (Tennis Ball Catch) Per Leg

5. Single Leg Reactive Footwork 2

Same Side Switch (Side/Forward) 1x Each Way 5x 30 Seconds
Alt Side Switch (Side to Side Only) (Verbal Cue)

45 Degree Lateral Plyo (COD) Series Sets Reps Rest

1. Lateral Push Step

1 5 Per Side 20 Seconds
to High Knee Tuck Jump

2. Dynamic Lateral Push Step

(Outside Leg Attacks) 1 5 Per Side 20 Seconds
to SL High Knee Tuck Jump

3. Lateral Skater Jump to Shuffle 1 5 Per Side 20 Seconds

4. Speed Skaters 1 5 Per Side 20 Seconds

5. Crossover Speed Skaters 1 5 Per Side 20 Seconds

6. Crossover Skater Bound – SL Landing 1 5 Per Side 20 Seconds

THE ATHLETE JUMP ACADEMY PHASE 2

Speed Series Circuit Sets Distance Rest

š Circuit 1
Speed Station 1: “Lean and
40 Yards 30-45
Locate Head Checks” 2
(10 Yard Spacing) Seconds
Speed Station 2: Reaction
Agility Cone Shuffles

š Circuit 2
Speed Station 1: Sprint – Backpedal 40 Yards 30-45
2
Speed Station 2: Reaction Agility (10 Yard Spacing) Seconds
Sprint – Backpedal

š Circuit 3
Speed Station 1: Backwards 40 Yards 30-45
2
Crossover Sprint Hip Flip (10 Yard Spacing) Seconds
Speed Station 2: Reaction Agility Crossover

Speed Series Circuit Station 2 Alternative Sets Distance Rest

š Circuit 1
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #1 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cut Shuffles

š Circuit 2
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #2 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cut Sprints

š Circuit 3
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #2 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Crossovers

THE ATHLETE JUMP ACADEMY PHASE 2

 Main Performance Training Block
Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

Band Elevated 20-30 ISO Hold

30
A1 Drop-In ISO Hold 2 Sec Hold + Fast
Sec
+ Pluses +20 Pluses Pumps

A2 Heavy Lateral 5 Push

Or Side Lunges Push Step Steps + 30
2 Controlled
(DB or Bodyweight) + Crossover 10 Walks Sec
X 10 Per Side Sled Walks Per Side

Alternating 6-10 90
A3 2 Controlled
Pivot Push-Ups Per Side Sec

20 Controlled
Superman 30
B1 2 + 20 Sec + ISO
Raises Sec
ISO Hold Hold

Band Rapid 20 Controlled

30
B2 RDL Drop-In 2 + 20 Sec + ISO
Sec
+ ISO Hold ISO Hold Hold

B3
40
Or Angled Back­ Weave
Steps 90
wards Lunge Walks Backwards 2 Controlled
Or 20 Sec
(DB or Bodyweight) Sled Walks
Yards
X 1- Per Side

Wall Supported 2-3 ISO

B4 2
Air Chair Holds Minutes Hold

DO WHAT YOU LOVE,

LOVE WHAT YOU DO!
— Lebron James

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 1 – Day 3
Blast OFF: Game Speed Acceleration & Plyo Training

Date Hours of Sleep Body Weight

CLICK HERE
FOR FULL LENGTH
Time of Workout Length of Workout VIDEO SESSION

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-UP Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Skip Series Warm-Up Sets Reps Rest

1. Full Arm Swings Forward & Backwards 1 10-20 Yards 5-10 Seconds

2. Full Single Arm Swings Forward

1 10-20 Yards 5-10 Seconds
& Backwards

3. Open and Close Swings Forward

1 10-20 Yards 5-10 Seconds
& Backwards

4. Lateral Side Shuffle Arm Swings 1 10-20 Yards 5-10 Seconds

5. Carioca (Small & Big) 1 10-20 Yards 5-10 Seconds

6. Backwards Run 1 10-20 Yards 5-10 Seconds

7. Leg Swing Series 1 10-20 Yards 5-10 Seconds

Ankle – Foot – Hip Stabilization

& Rapid Response CNS Training Sets Reps Rest

1. Step Back Drop In 1 20 Per Leg 20 Seconds

10 Per Leg
2. SL Band Abductions 1 20 Seconds
+ 3 Sec ISO Hold

3. Lateral Band Walks (Bands on Feet) 1 20 Steps Per Side 20 Seconds

1 (Bands
4. Quick Cut Shuffle 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
5. Quick Cut Crossover 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
6. Quick Decel Attack Step 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
7. Shake & Bake 5 Each Side 45 Seconds
ON & OFF)

THE ATHLETE JUMP ACADEMY PHASE 2

Sprint Mechanic Circuit & Plyometric Drills Sets Reps Rest

1 (Bands
1. A-March - A-Switch - High Knees 10-30 Yards 90 Seconds
ON & OFF)

2. A-Triple Switch 1-2-3 - 1 (Bands

10-30 Yards 90 Seconds
A-Pops Explosive Knee Punch ON & OFF)

1 (Bands
3. Low & High Scissors 20 Yards 90 Seconds
ON & OFF)

1 (Bands 2 Small –
4. Triple POP - High Knee Tuck Jumps 90 Seconds
ON & OFF) 1 High

1 (Bands
5. Triple Broad Jump 3 90 Seconds
ON & OFF)

Speed Warm-Up Sets Reps Rest

Drill 1: Med Ball Sprints (Kneeling Sprint) 3 15-20 Yards 2 Minute

Acceleration Sled Sprint Training Sets Reps Rest

š Towing Sled Sprints or Hill Sprints

Percentages for Sled
Sprint 1: 85% of Bodyweight 20 3-5 Minutes
4
Sprint 2: 50% of Bodyweight Yards Between Sprints
Sprint 3: 20% of Bodyweight
Sprint 4: 20% of Bodyweight

Or

š Hill Sprints
Complete 3 Sets x 5 Sprints (Rest 60-90 30 3-4 Minutes
3
Seconds between Sprints and 3-4 Minutes Yards Between Sets
between Sets)

THE ATHLETE JUMP ACADEMY PHASE 2

Speed Series Circuit Sets Distance Rest

Speed Station 1:
Curved Bends 10 Yards Length & 3 Yards Width.
Sprint – “Curved Bends” 30-45
2-3 Jump Cuts 20 Yards Length & Cones 5 yards
Speed Station 2: Seconds
part from each other (2 cone box – 1-yard part)
Sprint – “Acceleration Jump Cuts”

Main Training Block “Upper Body Focused”

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

A1 Weighted
2
Or Suspension Pull-Ups 3 5/5/3 Controlled
Min
Rows x 15 (Heavy)

B1 Single Arm 10
20
Or Push-Up Shoulder Alternating 3 5 Per Controlled
Sec
Holds X 10 (5 Per Side) Bench Press Side

B1 Incline 90
3 10 Controlled
Or Band Rows x 10 Seated Row Sec

C1 20
Dips 3 10 Controlled
Or Bench Dips x 10 Sec

C2 Bicep Curl
90
Or Band Bicep Curl to Overhead 3 10 Controlled
Sec
to Press x 10 Press

FOCUS ON WHAT
YOU CAN CONTROL!
— Shea Pierre

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 2 – Day 1
Blast OFF: Eccentric Strength & Explosive Power
Date Hours of Sleep Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Calf PREP+ Glute Activation
+ Plyometric Series Sets Reps Rest

1. Calf Raise PREP Series

20/10
-Bow & Corner Calf Raise 2 60 Seconds
Per Movement
+ Squat to Hinge Flow

2. SL Band Abductions 1 20 Per Leg 20 Seconds

20 Steps
3. Lateral Band Walks (Bands on Feet) 1 20 Seconds
Per Side

20 Reps
4. Elevated Drop-Ins 1 20 Seconds
Per Side

5. Quick Feet Rapid Response Jumps

Two Feet Forward & Back
2 5 Seconds 30-45 Seconds
Two Feet Side to Side
Jack Hammers

90 Seconds
6. Kneeling Jumps 2 5 (20-30 Seconds Rest
Between Jumps)

10x
7. Pogo Sprinter Tuck Jumps 2 90 Seconds
(5 Per Side)

Main Performance Training Block

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

A1 Heavy Deadlift
90
Or Heavy or Squat 3 5 5-0-0
Sec
Bands (All Variations)

A2 DB Drop Jumps
Or Band (Only use 5-10% 90
3 5 Explosive
Resisted DB Weight Per Sec
Jumps Hand from A1)

THE ATHLETE JUMP ACADEMY PHASE 2

A3 Band
30
Or No Bands – Overspeed 3 5 Explosive
Sec
Just Pogo Jumps Jumps

A4 Wall Supported
3-4
(Activate Air Chair 3 30 Controlled
Min
Recovery) Bow & Corner Flow

B1 Heavy Bulgarian 30
3 6 2-2-0
Or Heavy Bands Split Squat Sec

B2 Elevated Hip 30
3 20 0-2-0
Or Loop Bands Flexor Raises Sec

B3 Swiss Ball 6 Per Side

90
Or Sliding Hamstring 3 + 10 Sec Control
Sec
Surface Complex ISO Hold

Calf Raise Series

10
C1 Bent Knee + Sprint- 2-3 10 Each 2-2-0
Sec
er Knee Drive

Adductor 40 Total 10
C2 2-3 Control
Complex Series Per Side Sec

Reverse Quad 10
C3 2-3 8-10 3-0-0
Nordic Sec

C4 Or Band
90
Pull-Aparts Pull-Up 2-3 6 5-0-0
Sec
x 20 -30 Reps

MOVEMENT MATTERS –
TRAIN MOVEMENT!
— Shea Pierre

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 2 – Day 2
Blast OFF: Multi-Directional Jumps & COD Training

Date Hours of Sleep Body Weight

SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Ankle-Foot Stabilization &
Rapid Response Footwork Sets Reps Rest

1. Single Leg Stability Tennis Ball Catch 1 30 Catches Per Side 20 Seconds

2. SL Band Abductions 1 20 Per Leg 20 Seconds

20 Steps
3. Lateral Band Walks (Bands on Feet) 1 20 Seconds
Per Side

4. Single Leg Sprinter Jump 8-10

2 30 Seconds
*Bonus (Tennis Ball Catch) Per Leg

5. Single Leg Reactive Footwork 2

Same Side Switch (Side/Forward) 1x Each Way 5x 30 Seconds
Alt Side Switch (Side to Side Only) (Verbal Cue)

45 Degree Lateral Plyo (COD) Series Sets Reps Rest

1. Lateral Push Step

1 5 Per Side 20 Seconds
to High Knee Tuck Jump

2. Dynamic Lateral Push Step (Outside

1 5 Per Side 20 Seconds
Leg Attacks) to SL High Knee Tuck Jump

3. Lateral Skater Jump to Shuffle 1 5 Per Side 20 Seconds

4. Speed Skaters 1 5 Per Side 20 Seconds

5. Crossover Speed Skaters 1 5 Per Side 20 Seconds

6. Crossover Skater Bound – SL Landing 1 5 Per Side 20 Seconds

THE ATHLETE JUMP ACADEMY PHASE 2

Speed Series Circuit Sets Distance Rest

š Circuit 1
Speed Station 1: “Lean and
40 Yards 30-45
Locate Head Checks” 2
(10 Yard Spacing) Seconds
Speed Station 2: Reaction
Agility Cone Shuffles

š Circuit 2
Speed Station 1: Sprint – Backpedal 40 Yards 30-45
2
Speed Station 2: Reaction (10 Yard Spacing) Seconds
Agility Sprint – Backpedal

š Circuit 3
Speed Station 1: Backwards 40 Yards 30-45
2
Crossover Sprint Hip Flip (10 Yard Spacing) Seconds
Speed Station 2: Reaction Agility Crossover

Speed Series Circuit Station 2 Alternative Sets Distance Rest

š Circuit 1
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #1 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Shuffles

š Circuit 2
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #2 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Sprints

š Circuit 3
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #2 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Crossovers

THE ATHLETE JUMP ACADEMY PHASE 2

 Main Performance Training Block
Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

Band Elevated 20-30 Sec ISO Hold

30
A1 Drop-In ISO Hold 2-3 Hold + 20 + Fast
Sec
+ Pluses Pluses Pumps

A2
5 Push
Or Side Heavy Lateral Push
Steps + 30
Lunges (DB or Step + Crossover 2-3 Controlled
10 Walks Sec
Bodyweight) Sled Walks
Per Side
X 10 Per Side

A3 Alternating 6-10 90
2-3 Controlled
Pivot Push-Ups Per Side Sec

20 + Controlled
Superman 30
B1 2-3 20 Sec + ISO
Raises Sec
ISO Hold Hold

Band Rapid 20 + Controlled

30
B2 RDL Drop-In 2-3 20 Sec + ISO
Sec
+ ISO Hold ISO Hold Hold

B3
Or Angled
Weave 40 Steps
Backwards Lunge 90
Backwards 2-3 Or 20 Controlled
Walks (DB or Sec
Sled Walks Yards
Bodyweight)
X 1- Per Side

Wall Supported 2-3 ISO

B4 2-3
Air Chair Holds Min Hold

IF YOU QUIT ONCE, YOU

WILL MAKE IT A HABIT!
— Michael Jordan

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 2 – Day 3
Blast OFF: Game Speed Acceleration & Plyo Training
Date Hours of Sleep Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Skip Series Warm-Up Sets Reps Rest

1. Full Arm Swings Forward & Backwards 1 10-20 Yards 5-10 Seconds

2. Full Single Arm Swings

1 10-20 Yards 5-10 Seconds
Forward & Backwards

3. Open and Close Swings

1 10-20 Yards 5-10 Seconds
Forward & Backwards

4. Lateral Side Shuffle Arm Swings 1 10-20 Yards 5-10 Seconds

5. Carioca (Small & Big) 1 10-20 Yards 5-10 Seconds

6. Backwards Run 1 10-20 Yards 5-10 Seconds

7. Leg Swing Series 1 10-20 Yards 5-10 Seconds

Ankle – Foot – Hip Stabilization

& Rapid Response CNS Training Sets Reps Rest

1. Step Back Drop In 1 20 Per Leg 20 Seconds

10 Per Leg
2. SL Band Abductions 1 20 Seconds
+ 3 Sec ISO Hold

20 Steps
3. Lateral Band Walks (Bands on Feet) 1 20 Seconds
Per Side

1 (Bands
4. Quick Cut Shuffle 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
5. Quick Cut Crossover 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
6. Quick Decel Attack Step 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
7. Shake & Bake 5 Each Side 45 Seconds
ON & OFF)

THE ATHLETE JUMP ACADEMY PHASE 2

Sprint Mechanic Circuit & Plyometric Drills Sets Reps Rest

1 (Bands
1. A-March - A-Switch - High Knees 10-30 Yards 90 Seconds
ON & OFF)

2. A-Triple Switch 1-2-3 - 1 (Bands

10-30 Yards 90 Seconds
A-Pops Explosive Knee Punch ON & OFF)

1 (Bands
3. Low & High Scissors 20 Yards 90 Seconds
ON & OFF)

4. Triple POP - 1 (Bands

2 Small – 1 High 90 Seconds
High Knee Tuck Jumps ON & OFF)

1 (Bands
5. Triple Broad Jump 3 90 Seconds
ON & OFF)

Speed Warm-Up Sets Reps Rest

Drill 1: Med Ball Sprints (Kneeling Sprint) 3 15-20 Yards 2 Minute

Acceleration Sled Sprint Training Sets Reps Rest

š Towing Sled Sprints or Hill Sprints

Percentages for Sled
Sprint 1: 60% of Bodyweight 20 3-5 Minutes
4
Sprint 2: 30% of Bodyweight Yards Between Sprints
Sprint 3: 15% of Bodyweight
Sprint 4: 15% of Bodyweight

Or

š Hill Sprints
Complete 4 Sets x 5 Sprints 30 3-4 Minutes
3
(Rest 60-90 Seconds between Sprints Yards Between Sets
and 3-4 Minutes between Sets)

THE ATHLETE JUMP ACADEMY PHASE 2

Speed Series Circuit Sets Distance Rest

Speed Station 1: Sprint – “Curved Bends” Curved Bends 10 Yards Length & 3 Yards Width
30-45
Speed Station 2: Sprint – “Acceleration 3 Jump Cuts 20 Yards Length & Cones 5 yards
Sec
Jump Cuts” part from each other (2 cone box – 1-yard part)

Main Training Block “Upper Body Focused”

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

A1 Weighted
2
Or Suspension Pull-Ups 3 5/5/5 Controlled
Min
Rows x 15 (Heavy)

B1
Single Arm 10
Or Push-Up 20
Alternating 3 5 Per Controlled
Shoulder Holds Sec
Bench Press Side
X 10 (5 Per Side)

B1 Incline 90
3 10 Controlled
Or Band Rows x 10 Seated Row Sec

C1 20
Dips 3 10 Controlled
Or Bench Dips x 10 Sec

C2
Bicep Curl to 90
Or Band Bicep Curl 3 10 Controlled
Overhead Press Sec
to Press x 10

EMBRACETHESTRUGGLE!
— Joe Rogan

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 3 – Day 1
Blast OFF: Eccentric Strength & Explosive Power
Date Hours of Sleep Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Calf PREP+ Glute Activation
+ Plyometric Series Sets Reps Rest

1. Calf Raise PREP Series

20/10
-Bow & Corner Calf Raise 2 60 Seconds
Per Movement
+ Squat to Hinge Flow

2. SL Band Abductions 1 20 Per Leg 20 Seconds

3. Lateral Band Walks 20 Steps

1 20 Seconds
(Bands on Feet) Per Side

20 Reps
4. Elevated Drop-Ins 1 20 Seconds
Per Side

5. Quick Feet Rapid Response Jumps

Two Feet Forward & Back
2 5 Seconds 30-45 Seconds
Two Feet Side to Side
Jack Hammers

90 Seconds
6. Kneeling Jumps 2 5 (20-30 Seconds Rest
Between Jumps)

10x
7. Pogo Sprinter Tuck Jumps 2 90 Seconds
(5 Per Side)

Main Performance Training Block

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

A1 Heavy Deadlift
90
Or Heavy or Squat 3 5/5/3 5-0-0
Sec
Bands (All Variations)

A2 DB Drop Jumps
Or Band (Only use 5-10% 90
3 5 Explosive
Resisted DB Weight Per Sec
Jumps Hand from A1)

THE ATHLETE JUMP ACADEMY PHASE 2

A3
Band Overspeed 30
Or No Bands – 3 5 Explosive
Jumps Sec
Just Pogo Jumps

A4 Wall Supported
3-4
(Activate Air Chair Bow 3 30 Controlled
Min
Recovery) & Corner Flow

B1 Heavy Bulgarian 30
3 6 2-2-0
Or Heavy Bands Split Squat Sec

B2 Elevated Hip 30
3 20 0-2-0
Or Loop Bands Flexor Raises Sec

B3 Swiss Ball 6 Per Side

90
Or Sliding Hamstring 3 + 10 Sec Control
Sec
Surface Complex ISO Hold

Calf Raise Series

10 10
C1 Bent Knee + 2-3 2-2-0
Each Sec
Sprinter Knee Drive

Adductor 40 Total 10
C2 2-3 Control
Complex Series Per Side Sec

Reverse 10
C3 2-3 8-10 3-0-0
Quad Nordic Sec

C4 Or Band Pull-
90
Aparts x 20 Pull-Up 2-3 6 5-0-0
Sec
-30 Reps

STAY HARD!
— David Goggins

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 3 – Day 2
Blast OFF: Multi-Directional Jumps & COD Training
Date Hours of Sleep Body Weight
SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Ankle-Foot Stabilization &
Rapid Response Footwork Sets Reps Rest

1. Single Leg Stability Tennis Ball Catch 1 30 Catches Per Side 20 Seconds

2. SL Band Abductions 1 20 Per Leg 20 Seconds

20 Steps
3. Lateral Band Walks (Bands on Feet) 1 20 Seconds
Per Side

4. Single Leg Sprinter Jump

2 8-10 Per Leg 30 Seconds
*Bonus (Tennis Ball Catch)

5. Single Leg Reactive Footwork 2

Same Side Switch (Side/Forward) 1x Each Way 5x 30 Seconds
Alt Side Switch (Side to Side Only) (Verbal Cue)

45 Degree Lateral Plyo (COD) Series Sets Reps Rest

1. Lateral Push Step

1 5 Per Side 20 Seconds
to High Knee Tuck Jump

2. Dynamic Lateral Push Step (Outside

1 5 Per Side 20 Seconds
Leg Attacks) to SL High Knee Tuck Jump

3. Lateral Skater Jump to Shuffle 1 5 Per Side 20 Seconds

4. Speed Skaters 1 5 Per Side 20 Seconds

5. Crossover Speed Skaters 1 5 Per Side 20 Seconds

6. Crossover Skater Bound – SL Landing 1 5 Per Side 20 Seconds

THE ATHLETE JUMP ACADEMY PHASE 2

Speed Series Circuit Sets Distance Rest

š Circuit 1
Speed Station 1: “Lean and
40 Yards 30-45
Locate Head Checks” 2
(10 Yard Spacing) Seconds
Speed Station 2: Reaction
Agility Cone Shuffles

š Circuit 2
Speed Station 1: Sprint – Backpedal 40 Yards 30-45
2
Speed Station 2: Reaction Agility (10 Yard Spacing) Seconds
Sprint – Backpedal

š Circuit 3
Speed Station 1: Backwards 40 Yards 30-45
2
Crossover Sprint Hip Flip (10 Yard Spacing) Seconds
Speed Station 2: Reaction Agility Crossover

Speed Series Circuit Station 2 Alternative Sets Distance Rest

š Circuit 1
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #1 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Shuffles

š Circuit 2
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #2 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Sprints

š Circuit 3
Speed Station 2: Virtual Reaction Training
40 Yards 30-45
System #2 2
(10 Yard Spacing) Seconds
Or
Speed Station 2: Quick Cone Crossovers

THE ATHLETE JUMP ACADEMY PHASE 2

 Main Performance Training Block
Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

Band Elevated 20-30 ISO Hold

30
A1 Drop-In ISO Hold 3 Sec Hold + Fast
Sec
+ Pluses +20 Pluses Pumps

A2 Heavy Lateral 5 Push

Or Side Lunges Push Step + Steps + 30
3 Controlled
(DB or Bodyweight) Crossover 10 Walks Sec
X 10 Per Side Sled Walks Per Side

Alternating 6-10
A3 90
Pivot 3 Per Controlled
Sec
Push-Ups Side

20 + Controlled
Superman 30
B1 3 20 Sec + ISO
Raises Sec
ISO Hold Hold

Band Rapid 20 + Controlled

30
B2 RDL Drop-In 3 20 Sec + ISO
Sec
+ ISO Hold ISO Hold Hold

B3
Or Angled Back­ Weave 40 Steps
90
wards Lunge Walks Backwards 3 Or 20 Controlled
Sec
(DB or Bodyweight) Sled Walks Yards
X 1- Per Side

Wall Supported 2-3 ISO

B4 3
Air Chair Holds Min Hold

IF YOU QUIT ONCE, YOU

WILL MAKE IT A HABIT!
— Michael Jordan

THE ATHLETE JUMP ACADEMY PHASE 2

 Daily Wellness Questionnaire
Questionnaire to test Athlete’s wellness

Last night your sleep was restful, satisfying and relaxing

(1) Terrible (2) Bad (3) OK (4) Good (5) Great sleep!

Today your body feels physically strong and recovered

(1) Exhausted (2) Tired (3) OK (4) Good (5) Strong!

Today you laughed, are happy, and in good mood

(1) Miserable (2) Grumpy (3) OK (4) Good (5) Great!

Today you are mentally alert, focused, and energetic

(1) Drained (2) Somewhat awake (3) OK (4) Good (5) Great!

Today your muscles are not feeling any soreness and pain

(1) Very sore (2) Somewhat sore (3) OK (4) Good (5) Not sore at all!

Today a part of your body has pain or soreness

 lease indicate which body part and how much pain or soreness
P

Example of Number Rating

where Sore from 1-10
(10 Being Very Sore
and Painful)
 The Athlete Jump Academy
Phase 2: Week 3 – Day 3
Blast OFF: Game Speed Acceleration & Plyo Training

Date Hours of Sleep Body Weight

SAME WORKOUT
AS WEEK 1 - SETS &
Time of Workout Length of Workout REPS CHANGE

Lower Body Ground Work Warm-Up

) Click Here for Full Follow Along Warm-Up Sets Reps

1. Rockers Thunderbolts 1 20x

2. Rockers - Toes Tucked 1 20x

3. Rockers - 45 Degree Set 1 20x

4. Rockers – Side to Side Flow 1 20x

5. Cornering Dragonfly Kickouts 1 20x

1 Minute Hold &

6. Hip Mobility Flow 1
10 Reps Per Side

7. World’s Greatest Stretch Flow 1 3 Reps Per Side

8. Groin and Hamstring Flow 1 5 Reps Per Side

9. Drop-In 1 20x Per Side

THE ATHLETE JUMP ACADEMY PHASE 2

Skip Series Warm-Up Sets Reps Rest

1. Full Arm Swings Forward & Backwards 1 10-20 Yards 5-10 Seconds

2. Full Single Arm Swings

1 10-20 Yards 5-10 Seconds
Forward & Backwards

3. Open and Close Swings

1 10-20 Yards 5-10 Seconds
Forward & Backwards

4. Lateral Side Shuffle Arm Swings 1 10-20 Yards 5-10 Seconds

5. Carioca (Small & Big) 1 10-20 Yards 5-10 Seconds

6. Backwards Run 1 10-20 Yards 5-10 Seconds

7. Leg Swing Series 1 10-20 Yards 5-10 Seconds

Ankle – Foot – Hip Stabilization

& Rapid Response CNS Training Sets Reps Rest

1. Step Back Drop In 1 20 Per Leg 20 Seconds

10 Per Leg
2. SL Band Abductions 1 20 Seconds
+ 3 Sec ISO Hold

20 Steps
3. Lateral Band Walks (Bands on Feet) 1 20 Seconds
Per Side

1 (Bands
4. Quick Cut Shuffle 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
5. Quick Cut Crossover 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
6. Quick Decel Attack Step 5 Each Side 45 Seconds
ON & OFF)

1 (Bands
7. Shake & Bake 5 Each Side 45 Seconds
ON & OFF)

THE ATHLETE JUMP ACADEMY PHASE 2

Sprint Mechanic Circuit & Plyometric Drills Sets Reps Rest

1 (Bands
1. A-March - A-Switch - High Knees 10-30 Yards 90 Seconds
ON & OFF)

2. A-Triple Switch 1-2-3 - 1 (Bands

10-30 Yards 90 Seconds
A-Pops Explosive Knee Punch ON & OFF)

1 (Bands
3. Low & High Scissors 20 Yards 90 Seconds
ON & OFF)

1 (Bands 2 Small –
4. Triple POP - High Knee Tuck Jumps 90 Seconds
ON & OFF) 1 High

1 (Bands
5. Triple Broad Jump 3 90 Seconds
ON & OFF)

Speed Warm-Up Sets Reps Rest

Drill 1: Med Ball Sprints (Kneeling Sprint) 4 15-20 Yards 2 Minute

Acceleration Sled Sprint Training Sets Reps Rest

Towing Sled Sprints or Hill Sprints

Percentages for Sled
Sprint 1: 50% of Bodyweight 20 3-5 Minutes
4
Sprint 2: 25% of Bodyweight Yards Between Sprints
Sprint 3: 10% of Bodyweight
Sprint 4: 10% of Bodyweight

Or

Hill Sprints
Complete 4 Sets x 5 Sprints 30 3-4 Minutes
3
(Rest 60-90 Seconds between Sprints Yards Between Sets
and 3-4 Minutes between Sets)

THE ATHLETE JUMP ACADEMY PHASE 2

Speed Series Circuit Sets Distance Rest

Speed Station 1: Sprint – “Curved Bends” Curved Bends 10 Yards Length & 3 Yards Width
30-45
Speed Station 2: Sprint – “Acceleration 3 Jump Cuts 20 Yards Length & Cones 5 yards
Sec
Jump Cuts” part from each other (2 cone box – 1-yard part)

Main Training Block “Upper Body Focused”

Movement Workout
Block Order Protocol Sets Reps Tempo Rest Set #1 Set #2 Set #3

A1 Weighted
2
Or Suspension Pull-Ups 3 5/5/3 Controlled
Min
Rows x 15 (Heavy)

B1
Single Arm 10
Or Push-Up 20
Alternating 3 5 Per Controlled
Shoulder Holds Sec
Bench Press Side
X 10 (5 Per Side)

B1 Incline 90
3 10 Controlled
Or Band Rows x 10 Seated Row Sec

C1 20
Dips 3 10 Controlled
Or Bench Dips x 10 Sec

C2
Bicep Curl to 90
Or Band Bicep Curl 3 10 Controlled
Overhead Press Sec
to Press x 10

CALAIS YOUR MIND!

— David Goggins

THE ATHLETE JUMP ACADEMY PHASE 2