12 week Stair Jumping Program

by: Michael Reid

12 Week Stair Jumping Program

by: Michael Reid, B.HE

www.michaelreid.ca

www.michaelreid.ca

12 week Stair Jumping Program

by: Michael Reid

Disclaimer

It is completely your own responsibility to work directly with your physician before, during and after using this exercise program designed by www.michaelreid.ca. Before following this program you should have prior approval of your physician. If you choose to use this exercise program without the approval of your physician, you are agreeing to accept full responsibility for your actions and are agreeing to hold www.michaelreid.ca, its agents, officers, and employers and any affiliated companies from any liability with respect to injury to you or your property arising out of or connected with your use of the information discussed in this exercise program. By accepting this exercise program, you agree to defend, indemnify, and hold harmless www.michaelreid.ca and its subsidiary and other affiliated companies, and their employees, contractors, officers, and directors from all liabilities, claims, and expenses, including attorney's fees, that arise from your use or misuse of this exercise program.

!!", www.michaelreid.ca # $ichael %eid. &ll rights reserved. 'ou may copy, share and distribute this work in its original format only. (o changes are permitted without the express written consent of the author, $ichael %eid. )or in*uires, you can www.michaelreid.ca contact the author through the website

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12 week Stair Jumping Program

by: Michael Reid

Congratulations! You are on your way to becoming a better Jumper. Please read through the entire program, watch the videos on my website and if you have any questions please do not hesitate to contact me. You can always send me an email through my website at www.michaelreid.ca or leave a comment.

Be

ell,

!ichael "eid

www.michaelreid.ca

12 week Stair Jumping Program

by: Michael Reid

Table of Contents
Disclaimer ................................................................................................. 2 Table of Contents .................................................................................... 4 ntrod!ction " #ot Ho$s% ....................................................................... & 'ro(ram )!tline ...................................................................................... * +ertical ,!m$ Testin( .............................................................................. Com$are .o!r /core .............................................................................. 0 Trainin( /ched!le .................................................................................... 12 m$ortant 3in4s ......................................................................................... 1& 5678s .......................................................................................................... 1* 6bo!t Michael Reid ................................................................................. 1-

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12 week Stair Jumping Program

by: Michael Reid

Introduction Got Hops?

I currently work in a Basketball club and the number one *uestion I get asked on a weekly basis is+ #what can $ do to %ump higher&# &lmost always, the athlete is looking for a *uick fix or some secret exercise that is going to make them jump through the roof in a few short sessions. If there was a ,secret, exercise or program do they not think I would have them doing it.here are no *uick fixes or special exercises although there are many bad exercises and absolutely no secrets. /ith out getting to technical, jumping high is all about power which is a function of strength and speed. Improve either one and your jumping will more then likely improve, improve both *ualities and your jumping will improve for sure. #what do $ need to do&# the athlete will ask. I respond by outlining my 01 step guide to jumping high2.

My 4 step guide to jumping high: 3. 4et in the weight room and get strong with a focus on s*uats. .his is a very powerful exercise and when done right your physical performance will go through the roof, done wrong it could destroy your athletic career in one session5 &lways master the body weight s*uat first. 6ave a professional coach teach you and to make sure you are doing it right. 7eave your ego at the door, a good coach will not allow serious external load to be used till you have mastered the body weight version. .o be able to s*uat efficiently you may also need to work on your flexibility. 8heckioutitheivideosiatiwww.michaelreid.ca. . /hen playing your sport take time to practice your jumps. If your sport is Basketball, then during water breaks or at the end of practice practice jumping for the rim or higher. 'ou should practice jumping off two feet and bothileftiandirightifootitoidevelopibalanceiiniyouribody. 9. /ork hard and be consistent. .raining hard for 3: off for 3: theniyouimustitrainioniaiweeklyibasis. 1. 4et good sleep every night and eat good food to nourish your training. weeks then slacking

weeks is not going to cut it. If you are serious about improving

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12 week Stair Jumping Program

by: Michael Reid

Program Outline

.his program will aid in improving your vertical jump. It is a

beginner to intermediate level program. If you have never done specific jump training then this is a great place to start.
.his program is designed to be a supplement to normal sport training and a well designed strength program.

/hy do you need to be doing strength training&dams et al. found that a strength program based on s*uats plus jump exercises improved vertical jump more then doing just the strength or jump programs on there own.

;trength <nly =rogram improved vertical jump by 9.9 cm. >ump .raining <nly =rogram improved vertical jump by 9."3 cm. 8ombined ;trength # >ump =rogram improved vertical jump by 10 !" cm#

&dams ?, <';hea >=, <';hea ?7, 8limstein $. .he @ffects of A:/eeks of ;*uat, =lyometric and ;*uat:=lyometric .raining on =ower =roduction. Journal of 'pplied (ports (cience "esearch. 3BB vol A issue 3 p9A:13.

.he program is based on progressive overloadC you gradually do more and more jumps as you go through the program, although you have an easy week at the half way point and at the end. It is very important that you follow the schedule to get full benefits.

)or best results the program needs to be performed 9xDweek on non: consecutive days # should be done before sports practice, before any strength training or as a separate training session.

'ou will need to measure your vertical jump at the beginning, middle # at the end of the program EI show you how do this this in the next sectionF.

'ou will need a flight of 0regular2 siGed stairs that have 3A steps in a row.

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12 week Stair Jumping Program

by: Michael Reid

$ertical %ump &esting

'ou will need to measure your vertical jump. .his is very important so that you can track your progress.

.esting will occur at the beginning of /eek 3, H # at the end of week 3 . 'ou will test two kinds of jumping+ 3. '(uat %ump )non*counter mo+ement jump, I s*uat down to jump but pause for 3: s before jumping. . -ounter mo+ement jump I *uickly s*uat down # with out pausing jump.

.o calculate your vertical jump you will need some kind of testing device. I have included below a simple procedure of testing with a tape measure attached to a wall which is commonly referred to as the 0>ump and %each .est2. 'ou can see a video of how it is done on my website www.michaelreid.ca

&est Procedure

.he vertical jump test involves measuring the difference between your standing reach and the height reached at the peak of a vertical jump.

;teps+ 3. /arm up and review jumping techni*ue. . 8halk the middle finger of the hand you want to jump with. 9. ;tand with your side against the wall and reach up as high as possible keeping the feet flat on the ground. $ake sure to that you leave a chalk mark. 1. $easure your standing reach and record it in the log provided. J. ;tand beside the wall with you hand on your side and your elbow touching the wall. .his is done to ensure that you have enough clearance with the wall when you jump but not too much that it will affect your vertical jump score. A. $ake sure your middle finger is chalked and jump up as high as possible touching the wall at the highest point of the jump. H. 'ou will perform 9 trials of each style of jump resting K9! seconds between trials or as needed. ". $easure and record all of your jumps. B. 8alculate your vertical jump by subtracting your standing reach from your highest jump. Lertical >ump M 6ighest >ump I ;tanding %each

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12 week Stair Jumping Program

by: Michael Reid

&esting .eginning o/ 0ee1 1 .rials NNN 3. s*uat jump . counter movement jump 3 9

2ate: 333333333333333333333333 ;tanding Lertical >ump M %each highest jump I standing reach

&esting .eginning o/ 0ee1 " .rials NNN 3. s*uat jump . counter movement jump 3 9

2ate: 333333333333333333333333 ;tanding Lertical >ump M %each highest jump I standing reach

&esting 4nd o/ 0ee1 15 .rials NNN 3. s*uat jump . counter movement jump 3 9

2ate: 333333333333333333333333 ;tanding Lertical >ump M %each highest jump I standing reach

'ummary o/ test 6esults /eek 3 3. s*uat jump . counter movement jump /eek H /eek 3 I improved my vertical jump by

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12 week Stair Jumping Program

by: Michael Reid

-ompare 7our 'core

6ere are some numbers from some of the best jumpers in the world of sport. 6ow do you match upathlete ?adour Oiani $ichael >ordan &llen Iverson 7eonel $arshall $ertical jump A32 D 3JJ cm 1", D 3 cm

13, D 3!1 cm J!, D 3 H cm

%eference+ www.topendsports.comDtestingDresults:vertical:jump.htm

%ate your Lertical >ump rating excellent very good good average poor /emale NH3 cm JA : H! cm 1A : JJ cm 9A : 1J cm P9J cm male N"3 cm AA : "! cm JA : AJ cm 1A : JJ cm P1J cm

.able adapted from+ Q.&. 8huC @xplosive =ower and ;trengthC 6uman ?ineticsC 3BBA

&re you a beginner or advanced- .his program will work best for the beginner or an athlete who has a 0good2 or lower vertical jump score. &lso, if your counter movement jump is not appreciably higher then your s*uat jump then regardless of your vertical jump score this program will be very effective for you. >ust another reason to test your vertical jump.

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12 week Stair Jumping Program

by: Michael Reid

&raining 'chedule

<n the following pages are the program charts outlining the exercises you will perform # the weekly schedule, like how many jumps to perform.

%emember you will need to do 9 training sessionsDweek. @ach time you complete a session, simply check the training session off in the chart. 'ou will have a total of 9A sessions to check off through out the program.

%est K9!:A!s after each set, although on the easier exercises you can take shorter rests while on the more challenging exercises like single leg hops you can take a longer rest.

&ll the jumps need to be done *uickly, try to stay on the balls of your feet on all jumps.

/arm up as needed for 3!:3J minutes before you start the program.

8 sample 9arm up: 3. Body /eight ;*uats !:9! reps :9 x JDside

. Body /eight ;plit ;*uats

9. &nkle 6ops 3!!: !! in a row or skip rope for 3: minutes 1. 9:J build up sprints of K9!m in length : start at KH!R # build up to KB!R effort

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12 week Stair Jumping Program Week 1 1* 9x 2 9x 3 9x 4 9x

by: Michael Reid Week 2 5 9x 6 9x 7 9x Week 3 8 9x 9 9x

Week & Training Session # 3. %un Sp I @very ;tair

. %un Sp @very ;tair

nd

9x

9x

9x

9x

9x

9x

9x

9x

9x

9. )oot >ump @very ;tair 1.

nd

9x

9x

9x

9x

9x

9x

9x

9x

9x

)oot >ump @very ;tair

3x

3x

3x

3x

9x

3x

9x

J. )oot Oig:Oag >ump @very ;tair A. ;ingle 7eg >umps @very ;tair H. )oot >ump to nd ;tair T hop down both ;teps # repeat Jx )otal *oot Contacts +e,cluding e,ercises -. / 01

3x

3x

3x

3x

3x

3x

9x

3x

3x

3x

3x

3x

9x

3x

9x

null

null

null

null

null

null

null

null

null

22

22

22

..0

22

.02

.33

22

.45

Uremember to test your vertical jump at the beginning of this training session. =rogram (otes+

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12 week Stair Jumping Program Week 4 10 9x 11 9x 12 9x 13 9x

by: Michael Reid Week 5 14 9x 15 9x 16 9x Week 6 17 9x 18

Week & Training Session # 3. %un Sp I @very ;tair . %un Sp @very ;tair
nd

9x

9x

9x

9x

9x

9x

9x

9x

9. )oot >ump @very ;tair 1. )oot >ump @very ;tair

nd

9x

9x

9x

9x

9x

9x

9x

9x

3x

9x

3x

9x

3x

9x

3x

<))

J. )oot Oig:Oag >ump @very ;tair A. ;ingle 7eg >umps @very ;tair H. )oot >ump to nd ;tair T hop down both ;teps # repeat Jx )otal *oot Contacts +e,cluding e,ercises -. / 01 =rogram (otes+

3x

9x

3x

9x

3x

9x

3x

3x

9x

3x

9x

3x

9x

3x

null

null

null

null

null

null

null

null

22

.45

22

.45

22

.45

22

.02

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12 week Stair Jumping Program Week 7 Week & Training Session # 19** 20 21 3. %un Sp I @very ;tair 9x 9x 9x

by: Michael Reid Week 8 22 9x 23 9x 24 9x 25 9x Week 9 26 9x 27 9x

. %un Sp @very ;tair

nd

9x

9x

9x

9x

9x

9x

9x

9x

9x

9. )oot >ump @very ;tair 1. )oot >ump @very ;tair

nd

9x

9x

9x

9x

9x

9x

3x

3x

3x

3x

3x

9x

3x

J. )oot Oig:Oag >ump @very ;tair A. ;ingle 7eg >umps @very ;tair H. )oot >ump to nd ;tair T hop down both ;teps # repeat Jx )otal *oot Contacts +e,cluding e,ercises -. / 01

3x

3x

3x

3x

3x

3x

3x

3x

3x

3x

3x

3x

9x

3x

3x

3x

3x

null

null

9x

null

.67

.67

.67

.30

22

.30

22

.47

22

UUremember to test your vertical jump at the beginning of this training session. =rogram (otes+

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12 week Stair Jumping Program Week 10 28 9x 29 9x 30 9x 31 9x

by: Michael Reid Week 11 32 9x 33 9x Week 12*** 34 35 36

Week & Training Session # 3. %un Sp I @very ;tair

. %un Sp @very ;tair

nd

9x

9x

9x

9x

9x

9x

9. )oot >ump @very ;tair 1. )oot >ump @very ;tair

nd

9x

9x

9x

3x

9x

9x

3x

9x

<))

<))

<))

J. )oot Oig:Oag >ump @very ;tair A. ;ingle 7eg >umps @very ;tair H. )oot >ump to nd ;tair T hop down both ;teps # repeat Jx )otal *oot Contacts +e,cluding e,ercises -. / 01

3x

3x

3x

3x

3x

3x

9x

3x

9x

9x

3x

9x

9x

null

9x

9x

null

9x

.47

22

.47

.47

22

.47

UUUremember to test your vertical jump at the end of this week. =rogram (otes+

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12 week Stair Jumping Program

by: Michael Reid

Important Links

6ow to measure your vertical jump video. http+DDtinyurl.comDmeasureL>

E.his is a safe link, you will be redirected to www.michaelreid.caF

Lideo demonstration of all the stair jumping exercises in the program. http+DDtinyurl.comD;tair>umping@xercises
E.his is a safe link, you will be redirected to www.michaelreid.caF

7ower Body )lexibility video. http+DDtinyurl.comDlowerbodyflexibility

E.his is a safe link, you will be redirected to www.michaelreid.caF

Lertical >ump 8alculator : calculate your power based on your body weight and vertical jump. www.exrx.netD8alculatorsDLertical>ump.html

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12 week Stair Jumping Program

by: Michael Reid

FAQ's
89 )his program is to easy, can $ add e,tra %umps to ma:e it harder& &+ ;hort answer (<5 .his program utiliGes progressive overload so follow the plan and let your body gradually adapt to the extra jumping. %emember, you still need to be doing your regular sports practice and strength training to get full benefit of this program.

89 $ have a :nee in%ury, is this a good program to do& &+ If you have an injury then you should consult with your physician before starting this program. .his program is designed for healthy athletes.

89

hen $ do the single leg hops $ notice it is much easier on my left leg, is this Ssually if you are right .his is

normal& &+ It is very common to have a dominant jumping leg. handed it will be your left leg while left handed will be the opposite.

something that long term you will want to try to correct or at least limit the difference between the two legs. .his is one reason why in the introduction of this program I recommend to practice jumping off both the left and right foot during your sports practice to create balance in the body.

89 $ play bas:etball and twisted my an:le during my last game and won;t be able to do this program for at least a couple of wee:s. start where $ left off& &+ I would recommend that you start the program from the start, but before you start up again you need to be pain free and fully functional on that injured ankle. 8onsult with your physician before resuming this program. hen $ come bac: should $ %ust

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12 week Stair Jumping Program

by: Michael Reid

8:out Michael 6eid

$ichael is a professional physical trainer Estrength coachF from 8anada who is currently working in @urope. $ichael has

extensive experience working with amateur and professional athletes participating in a variety of sports such as Basketball, Lolleyball, /ater =olo, 4olf and 6ockey to name a few. 6e also has experience working 6e continually seeks more with people with metabolic disorders Ee.g. diabetesF, back pain and other orthopaedic conditions. education and improved understanding of research, training techni*ues and approaches in the realm of athletic training, nutrition and lifestyle coaching. 'ou can read more about his insights on training, nutrition and health at www.michaelreid.ca.

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12 week Stair Jumping Program

by: Michael Reid

;ign Sp for more training tips at+ www.michaelreid.ca

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