The Bounce Blueprint: Vertical Jump Training Program

Unlock elite athleticism and next-level explosiveness with The Bounce Blueprint — a complete 12-week Vertical Jump Program designed for basketball players who are serious about dominating the game above the rim.

Whether you're a high school athlete trying to dunk for the first time, a coach looking to transform your team’s explosiveness, or a player who wants to improve quickness, power, and body control… this program was built for YOU.

🚀 What’s Inside the Program:

✅ Phase 1 (Weeks 1–4):

Build Foundational Strength & Jump Mechanics

• Lower body compound lifts
• Sprint technique and jump form work
• Core stability and mobility development
• Introductory plyometrics

✅ Phase 2 (Weeks 5–8):

Explosive Power & Reactive Training

• Olympic lifts and single-leg strength
• Advanced plyometric combinations
• Sprint work with reaction drills
• Med ball power work

✅ Phase 3 (Weeks 9–12):

Max Output, Speed & Vertical Application

• Speed mechanics + sprint ladder circuits
• Max-effort jumps and jump testing
• Complex movement supersets
• Sport-specific agility drills

🔥 Key Benefits:

• ✅ Jump higher with purpose-built explosive power workouts
• ✅ Sprint faster with speed-specific training days
• ✅ Strengthen key muscle groups for jumping, cutting, and landing
• ✅ Build athlete confidence and court presence
• ✅ Improve injury resistance through controlled progression

🧠 Additional Features:

• 📆 Full day-by-day programming for 12 weeks (4 days/week)
• 📈 Built-in Testing Weeks (Weeks 1, 6, and 12) to track your vertical and sprint speed
• 🛠️ Core & mobility work included to support performance and recovery
• 🧘‍♂️ Optional recovery routines and weekend mobility circuits
• 💪 Plyometrics-only & weight-room-only alternatives included for any training environment

🟢 Perfect For:

• Basketball Players (Middle School, High School, College)
• Coaches training teams to become more explosive
• Athletes preparing for tryouts, camps, or showcases
• Anyone committed to building bounce, speed, and athleticism

💥 Ready to rise above the competition?



The Bounce Blueprint isn’t just about jumping higher—it’s about becoming a complete athlete.