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    Ppa The Missing Link

    Uploaded by

    Vincent Alessandri
    This document provides a 12-week jump technique program with instructions and exercises divided into phases. The program includes warm up exercises and technique workouts with video demonstrations for each exercise. It aims to build a strong jumping base and incorporate more dynamic and overspeed elements over the phases.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Ppa The Missing Link

    Uploaded by

    Vincent Alessandri
    71 views6 pages
    This document provides a 12-week jump technique program with instructions and exercises divided into phases. The program includes warm up exercises and technique workouts with video demonstrations for each exercise. It aims to build a strong jumping base and incorporate more dynamic and overspeed elements over the phases.

    Original Description:

    Technique de saut vertical pour dunk

    Original Title

    PPA THE MISSING LINK

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    This document provides a 12-week jump technique program with instructions and exercises divided into phases. The program includes warm up exercises and technique workouts with video demonstrations for each exercise. It aims to build a strong jumping base and incorporate more dynamic and overspeed elements over the phases.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    71 views6 pages

    Ppa The Missing Link

    Uploaded by

    Vincent Alessandri
    This document provides a 12-week jump technique program with instructions and exercises divided into phases. The program includes warm up exercises and technique workouts with video demonstrations for each exercise. It aims to build a strong jumping base and incorporate more dynamic and overspeed elements over the phases.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 6

    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

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