Get Max Vertical Hot Handles

8/3/2019 Get Max Vertical Hot Handles

1/59

1

MAXVERTICAL

The Key to Unlocking Your Athletic Potential


2/59

2

Welcome Guide_______________________________________4

Introduction__________________________________________5

Training Schedule and Workout Programs

Schedule________________________________________7

Warm-Up________________________________________9

Cool Down______________________________________9

Level One______________________________________10

Level Two______________________________________10

Level Three____________________________________11

Level Four_____________________________________11

Exercise and Technique Breakdown

Warm Up______________________________________12

Cool Down____________________________________13

Double Ankle Hop______________________________14

Side to Side Box Jump__________________________15

Front Barrier Box Jump_________________________16

Rim Rocker___________________________________17

Quick Blasts__________________________________18

Power Skipping_______________________________18

Behind Head Toss_____________________________19

Double Long Jumps___________________________20


3/59

3

Square Box Leaps____________________________21

Switch Leg Bounding_________________________22

Bend and Bounds____________________________23

Depth Jumps________________________________24

Step Up Box Jumps__________________________25

Individual Leg Hops__________________________26

Safety Tips and Disclaimers________________________27

National Strength and Conditioning Association PositionStatement_______________________________________28

Conclusion _____________________________________28

Exercise Cheat Sheet_____________________________29

Vertical Gains Chart______________________________32

Training Sheets__________________________________33

White Hot Handle Program________________________55

* Like with any exercise program injury can occur. It is strongly suggested that you check with a doctor before beginning. Read the safety tips and understand the risks involved. By participating in the program you waive any and all rights tohold the creators of MaxVertical liable for any injury that may occur.


4/59

4

WELCOME GUIDE

First off Id like to congratulate you on making a decision to take the next step with your athletic training. Regardless of what sport or level of competition you are involved in theMaxVertical system is the key to unlocking your athletic potential.

The reason MaxVertical was developed was because I was sick of seeing people,especially high school kids, throw away their money on programs that cost anywherefrom $50 to upwards of $1000. It was absolutely ludicrous to me because I knew these

people didnt need volumes of books, DVDs, or special shoes. What they needed was astep by step program that consolidated the mountains information into an easy to followvertical maximization curriculum, and that is what is being delivered

This program was designed with the sole intent being to train and strengthen all musclesinvolved in your vertical leap. Our program uses plyometrics as its base and isdesigned to be an integral part of your strength and conditioning routine. By purchasingthis system you understand that no shoe, drink, or DVD is a substitute for just doing it.The key is getting out there and actually doing the exercises in a technically correct andsafe manner, AND STICKING WITH IT!!

My program does not have all the bells and whistles that might be offered by other websites. This was purposely done. It is completely unnecessary and takes away from whatyou are trying to do. I am giving you the necessary exercises to increase your verticalleaping ability and boost your quickness and speed. The program is laid out with your

best results in mind but just like anything in life, it is up to you to get the most out of it.

Laid out in a very simple and user friendly way, the idea of MaxVertical is not to beconfusing and complicated but something that is easy to follow and creates results. I donot go heavily in-depth into the science of plyometrics and jump training like some other workout books may. I try to give you a base of knowledge so you know what you aredoing and understand what is involved to make it work, but anything on top of that willneed to be researched by you. There are many articles and books available on thissubject if you find the need to know more. MaxVertical is presented in the followingmanner:

1. Introduction to the history, goals and pitfalls of this type of exercising technique.2. Training calendar 3. Warm-up program4. Level One through Four programs5. Warm up6. Cool down7. Specific Exercise breakdown8. Safety Tips (READ THIS)9. NSCA position statement10. Daily workout sheets

Please read through the entire program before beginning.


5/59

5

Thank you for purchasing the MaxVertical program.You will not be disappointed with the results.

INTRODUCTION

Plyometrics is the term applied to exercises that have their roots in Europe where theywere first known as jump training. It revolutionized vertical and speed training andhelped Eastern European coaches train athletes to meet their full potential. Interest in

jump training increased in the 70s as these Eastern European athletes emerged as powerson the world sport scene. As their successes grew the secrets to their training methods

began to leak to the outside world. An American coined the term Plyometrics, a Greek word meaning length and to increase, in 1975 and a revolution was born.Acceptance has steadily grown over the years and it is considered an essential part of most athletic training programs. That said there are to this day many things that are

misunderstood about plyometrics. It has become a buzzword, and not viewed as animportant part of a serious methodology and training routine. It should be part of training

program that is designed for the enhancement of explosive power. Cutting through thetechnical lingo that you will read below it is basically trying to increase your Power.

POWER = STRENGTH + SPEED

Power is essential in performing most, if not all, movements and skills in sports. It is acombination of strength and speed. It is the ability to produce maximal muscular forcesvery rapidly, and is therefore very important in athletic competition. Plyometrics allowyou to generate a force in a short time allowing for athletic movements beyond what raw

strength will allow. In order to achieve this greater muscular force, the muscle mustcontract within the shortest possible time following lengthening. The body is continuallysubject to external forces and impacts which muscles contract against. Thesecontractions are concentric (+) or eccentric (-). The + contractions undergo contractionsand shorten your muscle while the contractions make your muscles undergo tensionstherefore lengthening them. The contractions are the basis of plyometric exercise.When muscles contract eccentrically, they lengthen as they simultaneously produce force.The external load is greater than the internal muscular force it can apply. Everymovement in the direction of gravity is under the control of an eccentric contraction.These movements, performed at medium to high speed make the muscles call on what iscalled your fast twitch muscles fibers. These fibers are larger and produce more force

than other muscle fibers. Performing contractions builds your fast twitch fiber, andyour tendons at insertion receive larger loads creating increased strength.

The MaxVertical system is based on the principles of plyometric exercise. It usesexplosive movements to develop muscular power, improve quickness and add inches tothe vertical leap. For maximum effectiveness you must use this program in conjunctionwith other power development training routines, mainly a weightlifting program. Adding


6/59

6

short, explosive weight training to the MaxVertical routine will show increased verticalgains above what you would otherwise obtain. You will find a recommendedBasic Power Lifting Cycle on page 8, the Training Schedule page. Following this

program twice a week will only help you to achieve your desired gains. Using correcttechniques and proper progression are extremely important in order to minimize injury

and maximize results. Many well respected fitness experts argue the benefits andeffectiveness of plyometrics and it is supported by the American Council on Exercise andthe American College of Sports Medicine. Remember to read the safety tips section.

Are you Ready?

Any fitness training program developed to enhance your performance needs to bediligently reviewed. You should have an ongoing method of judging its merits and what

progress has been obtained. To use the MaxVertical program optimally you shouldevaluate several components including your fitness level, your age, and your workoutenvironment. If serious plyometric training is for you, you should be able to honestlyreview the preceding criteria and give answers that show you have what it takes to trainwith this method. Your age is an important factor. If you have not reached puberty youshould not perform plyometric training because it can have a negative effect on your skeletal system and joints. Moderate programs should be used for youth in early post

puberty development stages. As you increase in age your ability to gain from plyometricexercise decreases. While some of this can be attributed to age the most likely cause of the decreased results is due to lack of training, and sedentary lifestyle. Your fitness levelis also very important in determining your ability to perform plyometrics. Flexibility inthe ankle joints and calf muscles are specifically important. Having a good level of overall fitness is key to your success. You should have at the minimum a body weight

that is healthy, enough cardio fitness to be able to exercise for several minutes straight,and strength enough to move your own body weight around with relative ease. All thatsaid there are still those pesky things that scientists refer to as genes. Unfortunately for most of us are genes limit our ability to become super athletes. We will not all respondsimilarly to the same training methods and should be aware when we reach our limits.You are in luck when it comes to your workout environment. Really all you need is openspace. Grass is generally the best surface if it is not soggy. Cushioned hard floors suchas those you would find in a rubber gym or a workout studio work as well. You shouldavoid using cushioned mats as it defeats the purpose of reactive landings which are key to

plyometric exercise.


7/59

7

REMEMBER EXPLOSVINESS IN MOVEMENTS IS THE KEY

THE TRAINING SCHEDULE AND WORKOUT PROGRAMS

Below you will find the weekly training schedule that should be followed as closely as possible. All the drills are designed to benefit the small number of power movementsnecessary in most sports. The program starts with simple less stressful exercises and

progresses in difficulty as you move through the weeks. There are 4 exercise routineseach representing one level of the program. It is imperative to give at least two days restin-between workouts as plyometrics can be hard on your joints and muscles. Remember

to warm-up before beginning.

Please note that if you feel training is progressing, meaning you have recovered well andyour vertical is improving you can skip week 5 and 10 in order to reduce MaxVertical toan 8 week program. As well if you find the routine to not be getting any easier youshould add another week similar to 4 or 10 depending on where you are in the program.This allows for athletes of different fitness levels to show gains. As well once you havecomplete the program and obtained what you believe to be your max results you can addweights or weighted clothing.

Weights and Weighted Apparel

Clinical evaluations of weighted clothing have shown that results can be improved whenusing it. I do not recommend prolonged usage of this however and do not think anyone besides the top athletes should be using it in the beginning of their MaxVertical training.Once you have reached maximum results without clothing you can add it to your routineas long as it does not detract from your technique.


8/59

8

Plyometric MaxVertical Training Schedule:

DayWeek 1 2 3 4 5 6 7

1 Level 1 off off Level 1 off off off










Weight Training Schedule:

Do each workout once a week, using a 4 week cycle, in order to enhance the gainsobtained through the MaxVerticla program. Follow the guidelines in the safety section.

Week Weight % of Max 1 602 653 704 75

Workout A Sets Reps Workout B Sets RepsLeg Press 2 x 8-12 Incline Bench 2 x 8-12Leg Extensions 2 x 8-12 Dips 2 x 8-12Calf Raise 2 x 8-12 Power Cleans 2-5 x 2-5Incline Situps 2 x 20-30 Crunches 2 x 30-50


9/59

9

Dynamic Warm-Up:

Exercise Seconds RotationsRun in Place 30

Joint RotationsUntil

LooseHipTwists/Circles 10Half Squat 10Run in Place 30Leg Swings 10Ankle Bounce 10Abs 240Run in Place 30

Static Cool-Down:

Exercise Seconds RotationsJog 180Side Bends 20 2Hamstring 20 2Calf 20 2Hip 20 2Groin 20 2Abs 240Jog 180


10/59

10

Level One through Four Program:

Below are the breakdowns of LEVEL ONE through LEVEL FOUR of the MaxVerticalsystem. Follow each routine according to its breakdown and the training schedule. Since

you will be doing these exercises at maximum effort ample rest is imperative. Muchdepends on the stress scale of the exercise, but at the very least for the higher intensityexercises I subscribe to the 1:5 work to rest ratio. So if some box jumps take you 30seconds you should be resting 2 minutes. Do not rest less then 90 seconds in-betweenany reps (even the ones you think are easy).

DO NOT EXCEED THE SET AND REP LEVELS.

IF YOU FIND THE LEVEL TOO INTENSE-STOP-AND REPEAT THEPREVIOUS LEVEL.

GIVE YOURSELF AT LEAST 90 SECONDS OF REST INBETWEEN REPS.

Level One:

Exercise Sets Reps YardsDouble Ankle Hop 3 15Side to Side Box Jump 3 10Front Barrier Box Jump 3 10Rim Rocker 3 10Quick Blasts 3 1 40

Level Two:

Exercise Sets Reps YardsDouble Ankle Hop 3 15Power Skipping 3 1 30Behind Head Toss 2 10Side to Side Box Jump 3 10Double Long Jumps 3 8Rim Rocker 3 10Quick Blasts 3-4 1 40


11/59

11

Level Three:

Exercise Sets Reps YardsDouble Long Jumps 3 8

Square Box Leaps 3 10Power Skipping 4 1 40Behind Head Toss 2 10Switch Leg Bounding 2 30Bend and Bound 2 10Step Up Box Jumps 3 8Quick Blasts 4 1 40

Level Four:

Exercise Sets Reps YardsSide to Side Box Jump 4 10Square Box Leaps 4 10Step Up Box Jumps 4 8Depth Jumps 3 5Switch Leg Bounding 3 40Bend and Bound 3 10Individual Leg Hops 3 10Quick Blasts 4 1 40

NOTE: EVERY TIME YOU GRADUATE TO THE NEXT LEVEL OF VERTICAL LEAP TRAINING YOU SHOULD STRIVE FOR FASTER, HIGHER, LONGER!!!


12/59

12

THE EXERCISES AND TECHNIQUE BREAKDOWNS

Warm-Up:

It is extremely important to warm up before attempting plyometric exercises. They aredesigned to be done at maximum effort and can be very intense. Having the proper rangeof motion and loose muscles will greatly reduce any possible negative outcomes. Warmups increase contraction speed, muscle relaxation, increased range of movement and

blood flow, as well as many other essentials to a positive and constructive MaxVerticalsession.

Stretching as you think of it in a traditional sense (Static Stretching) should be left mostlyfor the end of your MaxVertical session. In order to increase range of motion DynamicStretches are the most appropriate. Dynamic stretching focuses more on movementsthat will help increase the range of motion of your joints.

All warm up exercises are to be preformed in a controlled easy manner

Joint Rotations: Standing, with your arms hanging at your sides, flex, extend androtate all of your joints from the top of your head to your toes. Focus on each

joint as you move through your head, neck, shoulders elbows, wrists hips, knees,ankles and toes.

Hip Twists/Circles: Hands on hips makes circles in a clockwise direction thencounter clockwise direction.Arms extended from your sides twist your torso and hips to each side while

shifting your weight to that side as well.

Half Squat: Stand straight with your arms out in front of you. Bend your kneeswhile keeping your back straight and lower yourself into a squat position.Straighten up and repeat. Breathe in as you go down and out on your way up.

Leg Swings: Stand sideways next to a wall. Place your right hand on the walland your weight on your left leg. Swing your right leg back and forth reachingfor maximum height. Repeat with your other leg.

Ankle Bounce: Lean forward placing both hands on a wall. Bounce up and down

on the balls of your feet. Strive for maximum range of motion in your ankles butstay on the ground.


13/59

13

Cool Down:

As opposed to the warm up where range of motion (dynamic) exercises are the mostappropriate, the cool down session should consist of more traditional (static) stretches.Static stretching is composed of techniques that gradually lengthen the muscle. This is

accomplished by holding a stretch to the point of mild discomfort and holding it for up to30 seconds. When done correctly static stretching allows the muscles to relax and have agreater range of motion.

Side Bends: Standing upright, knees slightly bent, feet slightly wider thanshoulder-width, hands on the hips. Bend slowly to one side, come back to thevertical position and repeat to the other side. Avoid leaning forward or

backwards.

Hamstrings: Sitting with legs directly in front of you, bend the left leg and placethe sole of the left foot alongside the knee of the right leg. Your left leg should be

relaxed. Lean forward keeping the back straight, feel the stretch in your hamstring. Repeat with the opposite leg.

Calf: Place one leg in front of the other, put your hands on a wall at shoulder height. Ease your back leg further away from the wall, keeping it straight and

press the heel firmly into the floor. Keep your hips facing the wall and the rear leg and spine in a straight line. Switch legs and repeat.

Hip: Stand with your feet two shoulder widths apart. Turn the feet and face tothe right. Bend the right leg so that the right thigh is parallel with the ground andthe right lower leg is vertical. Gradually lower the body. Keep you back straightand use the arms to balance. You will feel the stretch along the front of the leftthigh and along the hamstrings of the right leg. Repeat by turning and facing tothe left.

Groin: Sitting with a straight back and legs straight out in front. Ease both of your feet up towards your body and place the soles of your feet together, allowingyour knees to come up and out to the side. Resting your hands on your lower legsor ankles ease both knees towards the ground. You will feel the stretch along theinside of your thighs and groin.


14/59

14

Double Ankle Hop:

The double ankle hop is one of the most basic reactive strength exercises. These areuseful for conditioning the muscles and tissues of the lower leg as well as being

preventive shin splint exercise.

1. Start with your feet shoulder width apart, hands to your sides, and legs locked(soft knees though).

2. Jump upwards keeping legs locked using only your calf muscles.3. Use only the ankles for momentum.4. Hop continuously in one place5. Extend the ankles to their maximum range during every hop


15/59

15

Side to Side Box Jump:

This exercise is designed to increase lateral explosiveness. Directional changes and cutswill be greatly enhanced by this exercise. One rep consists of coming back to the starting

position.

1. Place an object to your right that is 6-8 inches high (increase 6-8 each level)2. Start with feet shoulder width apart and arms at your side3. Striving to be as high as possible laterally jump over the object4. Bound back and forth over the object as quickly as possible


16/59

16

Front Barrier Box Jump:

This exercise will improve acceleration and horizontal jumping distance. As you becomemore advanced in your training you can use higher obstacles. One rep consists of

jumping over one obstacle.

1. Place an object that you can very comfortably jump over equal distances apart(distance will be determined by the length of your jump)

2. Stand with your feet shoulder-width apart and in a squat position3. With full force push off the ground and jump as far forward as possible4. Attempt to land on the balls of your feet5. Keep your body vertical, and try to not let your knees move apart6. Anticipate the landing springing up as quickly as you can into the next jump7. Limit the amount of time spent on the ground to as short as possible


17/59

17

Rim Rocker:

Rim Rockers are simply vertical leaps designed to simulate rebounding or blocking.As you can imagine one of the best ways to improve vertical jumping ability is to jumpvertically. This is a low intensity exercise that will greatly improve vertical

explosiveness and develop power throughout the entire torso.. One rep consists of onevertical leap.

1. Find a high object (that relates to your sport like a backboard or volleyball net).2. Begin by taking 3 quick steps into a jump stop below or next to your selected

object3. Jump up reaching for the highest point with one hand4. Land on the balls of your feet5. Spring back up reaching for the same point with the alternate hand. Minimize

movement away from your original landing spot.


18/59

18

Quick Blasts:

This exercise will greatly improve quickness, the ability to get to max speed and get off

the ground quickly. This is not just sprinting. It is part of a complete program and your technique should be the same every time.

1. Each rep consists of sprinting the described distance at speed, the same distanceat full speed, and finally a warm down at speed of the same distance.

Power Skipping:

This exercise is much like skipping done by children but with a twist. The twist isPOWER and while not incredibly high intensity it is imperative that you maximizeyour power in order to get the most out of this. One rep consists of one skip with each

leg.

1. Hold your arms out in front of you at shoulder height.2. Move forward in a skipping motion (use an exaggerated skipping motion)3. Bring your lead foot up as high as possible exploding off of the ground4. Repeat this motion with the other leg continuing to skip for the indicated distance

and minimizing ground contact.


19/59

19

Behind Head Toss:

Increased explosiveness in your deltoids is what this exercise brings to the verticalleaping table. Upper body exercises are important to increased jumping ability.Research shows that up to 8% of ones jumping ability is created in the arm thrust. Dont

believe it? Try jumping up without using your arms and see how high you get.MaxVertical does not focus on your core trunk muscles. However, you shouldunderstand that increased strength in your core will greatly aid in developing your vertical and quickness. Core exercises should be integrated into your other athletictraining.

1. You will need an object approximately 5-10lbs (sand bag, small medicine ball,really anything that isnt dangerous)

2. Stand with feet slightly wider than hip-width apart. Have a partner or trainer standapproximately 10-15 yards behind you. If no partner is available practiceexploding out of your finishing stance to retrieve your object

3. Lower your body into a semi squat position while holding the ball in-betweenyour legs. Explode up extending backward your entire body and throwingmedicine ball up and over the head.

4. The aim is to throw the ball as high as you can and generating most of the power in the legs.

5. Catch ball on the bounce from your partner and repeat according to prescribedrepetitions. With no partner explode out of your stance and retrieve the ball


20/59

20

Double Long Jumps:

Long jumps are very similar to the front barrier jump. However they do not involve anyobstacle and you should strive for higher and longer distances. This exercise buildsspeed and power in the muscles of the legs and hips. It is specifically used to develop

explosiveness and applied to the speed work required in running short bursts. One repconsists of one jump.

1. Stand with your feet shoulder-width apart and in a squat position2. With full force push off the ground and jump as far forward as possible3. pull your knees up to your chest in tuck position4. Attempt to land on the balls of your feet5. Keep your body vertical, and try to not let your knees move apart6. Anticipate the landing springing up as quickly as you can into the next jump7. Limit the amount of time spent on the ground to as short as possible


21/59

21

Square Box Leaps:

This exercise is designed to increase lateral explosiveness. Directional changes, and cuts

will be greatly enhanced by this exercise. One rep consists of four hops landing back inyour starting position.

1. Draw (or use rings or just imagine) a large square and divide it into four smaller squares

2. Stand in one square with feet slightly wider than hip-width apart and your bodyfacing the square in front of you.

3. Hop forward using both feet and land in the second square.4. Now hop to the left and land in the square to the side. Now jump backwards to

land in square behind you. Finish by jumping to your right to land in the originalsquare.

5. Remember to keep ground contact time to a minimum


22/59

22

Switch Leg Bounding:

This exercise emphasizes horizontal jumping and acceleration. This is a moderate to high

intensity exercise. This is a prime exercise in developing explosive leg and hip power Itis very important to make every effort for maximum height and distance. Focus on air time and quickly getting off the ground.

1. Start by jogging a few steps into the drill2. Powerfully push off main jumping leg and bring the leg forward. At same time

drive your opposite arm forward. (like the start of a regular long jump)3. Continue with other leg and arm until required distance is completed


23/59

23

Bend and Bound:

This is one of the more intense MaxVertical exercises. When performed correctly the

bend and bound is one of the pre eminent movements for increasing calf and hip flexor muscles and explosiveness. One rep consists of one bound.

1. Stand with feet shoulder-width apart, hands behind your head, thighs parallel tothe ground, and your back straight in a slightly forward position

2. Explode upwards vertically keeping your arms on your head. Do not hold a squat position before jumping up.

3. While exploding upward extend the ankles to their maximum range4. keep the time between landing, going into your squat and exploding out to as

short as possible5. Try your best to stay in one position on the ground


24/59

24

Depth Jumps:

This is probably the ultimate reactive technique. Start with a 12 inch box and if you feel

comfortable it can be increased to 30 inches (this should only be done by experiencedathletes). It is an advanced exercise and you should be careful before moving up thestarting height of any box. One rep consists jumping off the box and springing up.

1. Stand on box with toes close to edge, feet shoulder width apart2. Step, do not jump off the box and land on both feet.3. as soon as you hit the ground explode up as high as possible and reach up with

both hands4. There should be no horizontal movement during your jump5. Keep time on the ground to a minimum6. Use full range of ankles on your way up


25/59

25

Step Up Box Jumps:

This is an explosive strength exercise. This movement focuses on developing maximal

starting and explosive strength, as always technique is key. This also aids in landingmechanics and lessons the forces impact upon landing. The lower the box the less youshould be bending you legs during your jump. One rep consists of jumping on the boxand stepping off.

1. Stand in front of a box 12-24 inches high2. Lower yourself into a squat position and immediately jump onto the box (extend

the hips and knees and explosively push off the ground).3. Step of the box and repeat


26/59

26

Individual Leg Hops:

This is another high intensity exercise that increases lateral explosiveness and calf strength. It is an excellent drill for improving vertical leaping and the execution of speedand cutting in athletic movements. One rep consists of returning to the starting position.

1. Draw a line on the ground (or use a crack, or a jump rope)2. With hands on your hips balance on one leg3. Hop back and forth over the line4. Keep time on the ground to a minimum, and push off powerfully from the balls of

your feet


27/59

27

Important Safety Tips

READ THIS!!A certain level of fitness should be obtained before starting the MaxVertical program. Itis assumed due to your interest in this product that you have gained a level of fitness that

is suitable, however if there is any question about this please see a doctor or medical professional before beginning. Just like the pros a physical may be necessary.MaxVertical is not intended as the sole program to be used for your athletic training. Anapproved weight lifting regime coupled with MaxVertical will only add to your

performance. You should not weight train before you perform your Max Verticalroutines. Preferably you will not weight train on days you are doing MaxVertical due tothe all out nature of the program. A solid base strength is advantageous in plyometrictraining. Your lifting routine should compliment and not hinder your MaxVerticaltraining. You should be able to squat 1.25 times your body weight before you are readyto start the program.

DO NOT LIFT BEFORE YOU DO MAXVERTICAL.

Individuals with a history of stress-induced injuries to the feet, ankle, shin, knees, hips or lower back should not perform plyometric activities without consulting a chartered

physiotherapist, the creators of MaxVertical are not and do not claim to be experts in thefield.

DO NOT PERFROM MAXVERTICAL MORE THAN TWICE A WEEK.

Each individual is different. The important thing in your training is to progress and showresults. If you find the drills to be to very difficult or long please reduce them as you seefit. Safety is key and if it takes 10-12 weeks instead of 8 then so be it. Do not skip cycles. I know it can be difficult and time consuming to keep up with ascheduled program. I also understand that sometimes you may need to vary your schedule due to constraints in your life. If this is necessary please make it up as quicklyas possible. Keep in mind that you should never do two days of plyometric exercise in arow.

FOOTWEAR AND LANDING SURFACES SHOULD BE SHOCK ABSORBING OR PADDED.

Views regarding youth (pre-pubescent) involvement in plyometric activity differ fromtrainer to trainer and Association to Association. It is my view that due to the highintensity of the program people of a young age should not use it. Some authors suggestthat moderate jumps can be included in the athletic training of the young however I donot subscribe to this theory. Due to the bone structure and development stages of theyoung I do not feel that this is an appropriate program. Please see a specialist beforeattempting this with any child or early teen.

CHILDREN AND EARLY TEENS SHOULD NOT USE MAXVERTICAL

You agree that Maxvertical can not be held liable


28/59

28

National Strength and Conditioning Association Position Statement

The following is the position of the National Strength and Conditioning Association regarding plyometrics. I have added it in full because it clearly states what benefits our

program can offer but also the importance of proper training and diligence.

1. The stretch-shortening cycle, characterized by rapid deceleration of a massfollowed almost immediately by rapid acceleration of the mass in the oppositedirection is essential in the performance of most competitive sports, particularlythose involving running, jumping and rapid changes in direction.

2. A plyometric exercise program which trains the muscles, connective tissue andnervous system to effectively carry out the stretch-shortening cycle can improve

performance in the most competitive sports.3. A plyometric training program for athletes should include sport specific

exercises4. Carefully applied plyometric exercise programs are no more harmful than other

forms of sports training and competition, and may be necessary for safeadaptation of the rigors of explosive sports.5. Only athletes who have already achieved height levels of strength through

standard resistance training should engage in plyometric drills.6. Depth jumps should only be used by a small percentage of athletes engaged in

training. As a rule athletes weighing over 220 lbs should not depth jump from platforms higher than 18 inches.

7. Plyometric drills involving a particular muscle complex should not be performedon consecutive days.

8. Plyometric drills should not be performed when an athlete is fatigued. Time for complete recovery should be allowed between plyometric exercise sets.

9. Footwear and landing surfaces used in plyometric drills must have good shock absorbing qualities.10. A thorough set of warm up exercises should be performed before beginning a

plyometric training session. Less demanding drills should be mastered prior toattempting more complex and intense drills.

Conclusion

Congratulations. You have all the tools necessary to develop your quickness and verticalleaping ability. Should you have any questions please contact MaxVertical via theinformation on the website. Good luck in all your athletic endeavors.


29/59

29

Exercise Cheet Sheet

Double Ankle Hops

Side to Side Box Jump

Front Barrier Box Jump

Rim Rocker

Power Skipping


30/59

30

Behind the Head Toss

Double Long Jumps

Square Box Leaps

Switch Leg Bounding

Bend and Bound


31/59

31

Depth Jumps

Step Up Box Jumps

Individual Leg Hops


32/59


33/59

33

MAXVERTICAL CLIPBOARD TRAINING

SHEETSAttached are all the individual workout sheets for each of theMaxVertical training sessions. Keep the following things in mindwhen using the program training sheets:

1. Keep track of dates in order to verify that you are not performing training days to close together.

2. Test your vertical before and after each training session.You should see improvement from week to week, becomingincreasingly noticeable as the workouts progress.

3. When testing your vertical use the jump reach method.Jump Reach-Standing Reach=Vertical

4. Standing reach is how high you can extend one arm aboveyour head while keeping both feet together and flat on thefloor.

5. Jump reach is jumping straight up without taking a step and

touching the highest point possible.6. Check exercises off as they are completed.7. Should you not be able to complete an exercise or feel undue

strain stop and mark what level you achieved. If you findthis happening please do another day of the previous level.If this happens continually, stop and see a physician.

8. EXPLODE YOUR MOVEMENTS!!

GOOD LUCK AND STICK WITH IT.

YOU WILL SEE THE RESULTS


34/59

34

MAXVERTICAL CLIPBOARD TRAINING SHEETWorkout 1 Level 1

EXPLOSIVNESS IN MOVEMENTS IS THE KEY

Day (circle) Date:_____________ Test Vertical:________ S M T W Th F S

Warm-UP (check when done)Exercise Seconds Rotations CheckRun in Place 30


LooseHipTwists/Circles 10Half Squat 10Run in Place 30Leg Swings 10Ankle Bounce 10Run in Place 30

Level One: (check when complete or mark level attained)

Exercise Sets Reps YardsCheck/Level

AttainedDouble Ankle Hop 3 15

Side to Side Box Jump 3 10Front Barrier Box Jump 3 10Rim Rocker 3 10Quick Blasts 3 1 40

Cool Down: (check when done)Exercise Seconds Rotations CheckJog 180Side Bends 20 2Hamstring 20 2Calf 20 2Hip 20 2Groin 20 2Jog 180

Physical Fatigue: (circle level that applies) Test Vertical:________ 1 2 3 4 5 6 7 8 9 10


35/59

35














36/59

36














37/59

37














38/59

38







Level Two: (check when complete or mark level attained)


AttainedDouble Ankle Hop 3 15Power Skipping 3 1 30

Behind Head Toss 2 10Side to Side Box Jump 3 10Double Long Jumps 3 8Rim Rocker 3 10Quick Blasts 3-4 1 40




39/59

39














40/59

40














41/59

41














42/59

42

MAXVERTICAL CLIPBOARD TRAINING SHEETWorkout 9 (possibly skip 9&10) Level 2





LooseHipTwists/Circles 10Half Squat 10

Run in Place 30Leg Swings 10Ankle Bounce 10Run in Place 30



AttainedDouble Ankle Hop 3 15Power Skipping 3 1 30Behind Head Toss 2 10Side to Side Box Jump 3 10Double Long Jumps 3 8Rim Rocker 3 10Quick Blasts 3-4 1 40

Cool Down: (check when done)Exercise Seconds Rotations CheckJog 180Side Bends 20 2Hamstring 20 2Calf 20 2Hip 20 2

Groin 20 2Jog 180



43/59

43

MAXVERTICAL CLIPBOARD TRAINING SHEETWorkout 10 (possibly skip 9&10) Level 3







Level Three: (check when complete or mark level attained)


AttainedDouble Long Jumps 3 8Square Box Leaps 3 10Power Skipping 4 1 40Behind Head Toss 2 10Switch Leg Bounding 2 30Bend and Bound 2 10Step Up Box Jumps 3 8Quick Blasts 4 1 40

Cool Down: (check when done)Exercise Seconds Rotations CheckJog 180Side Bends 20 2Hamstring 20 2Calf 20 2

Hip 20 2Groin 20 2Jog 180



44/59

44















45/59

45















46/59

46















47/59

47















48/59

48








Level Four: (check when complete or mark level attained)


AttainedSide to Side Box Jump 4 10Square Box Leaps 4 10Step Up Box Jumps 4 8Depth Jumps 3 5Switch Leg Bounding 3 40Bend and Bound 3 10Individual Leg Hops 3 10Quick Blasts 4 1 40





49/59

49















50/59

50















51/59

51















52/59

52















53/59

53















54/59

54

BONUS MAXVERTICAL CLIPBOARD TRAINING SHEETWorkout Level_ __







Level_______: (check when complete or mark level attained)


Attained





55/59

55

White Hot Handle Program .

Having handle isnt just to show off at the playground or make someone look silly ingarbage time. Being able to control the rock is a basic fundamental that every basketball

player should posses. Learning to become a good ball-handler and developing a feel for the ball is vitally important in becoming an excellent all-around player.

How to Dribble

Use your fingertips, not the palms of your hands. Basketball is played on the tips of your

fingers and the balls of your feet. Use your forearm and wrist to bounce the ball.

1. Don't look at the ball.2. Keep your head up and eyes forward.3. You must learn to use either hand.

So when doing drills, always work both hands. Do ball handling drills at the start of nearly every practice and throughout the entire season.

The following program will help you develop your handle and aid you in becoming acomplete player. You should perform it as much as possible, however at a minimum of three times a week you should see progress in a short period.

The times and drills given are not set in stone. If you have more trouble with certaindrills or hands you should focus on them more then things that come easily. The fiveminutes set aside at the end of the program is for you to work on drills that you may finddifficult. As well, use this time to work on game situation moves and moves that youmay have seen on TV and want to emulate. The entire program should take you around25 mins. Any time you spend working on your handle is time well spent.


56/59

56

Good luck and break their ankles.

Drill Seconds Reps InfoTapping 30Circles

Legs 10 each directionHips 10 each directionHead 10 each direction

8's w/o Dribble 10 each directionCountdownsCross Overs 30In'n'Outs 30 Each hand

Behing Back 30Cross to Cross 30Gloves OnTennis Ball 30Crossover 308's w/ Dribble 30 each directionDigits Dribble 60 each handKills 60 each handSide V's 30 each sideCrouch Dribble 60 each handCross to Cross 30Dead Ball 60 each handDouble Bounce 60Double Switch 60Spider 60Pounds 60 each handGloves Off Walls 30Windmills 30One knee Circles 30 each kneeWalking Cross 30Reverse Walking Cross 30Speed Dribble 30

Practice Moves 5 mins


57/59

57

Drill Explanations

Tapping: Tip the ball back and forth from one hand to the next, starting with your handsstraight up over your head. Then gradually move the ball down, while continuing to tip it

back and forth. Go down to your chest, then your waist, knees, and ankles, and then back up again. Keep your elbows straight.

Circles: Put your feet together and make circles around both legs. Then circle around the back. And then circle around the head. Be sure to use your fingertips, not the palms.

8s w/o Dribble: Spread your legs out wide with the ball in front of you. Move the ballaround through your legs in a figure-of-eight motion. Keep your eyes forward and don'tlet the ball hit the floor.

Countdowns: Sitting on a chair or standing dribble the ball with your right hand 10 timesas fast as you can, keeping the ball as low to the ground as you can. As soon as youdribble ten times immediately switch the ball to your left hand and do the same, withoutstopping in between. Once you do that, go back to your right hand and dribble nine timesas fast as you can, then switch it back over to your left hand and do the same thing.Repeat going down by one until you reach one.

Cross Overs: Dribble with your right hand. Bounce the ball once on the right side, thencross the ball over in front of you by bouncing it to the left. The left hand now bounces iton the left once and then crossover back to the right, where the right takes over again.

InnOuts: Start with the right hand and dribble once on the right side. Then dribble the ball in front you as if you were going to cross over to the left side. Instead of getting itwith your left hand, roll your right hand over the top of the ball, and bring it back to theright.

Behind the Back: Cross over done behind the back. As you improve phase out the noncrossover dribble.

Cross to Cross: Crossover in front from right to left. Crossover back to your right bydribbling through your legs from left to right. Crossover behind your back from right toleft. Crossover back through your legs from left to right. Repeat

Tennis Ball: Dribble a tennis ball like you would a basketball. As you get better work incorporate moves that you just did with the basketball.

8s w/ Dribble: Same as w/o dribble but dribble the ball. As you get better you should be dribbling closer and closer to the ground.


58/59

58

Digits Dribble: kneel down trying to dribble as low and fast as possible, first dribblewith hands, then pinkies, then ring fingers, then middle fingers, then pointer fingers, thenthumbs, then karate chops, then with the back of your hands, then fists

Kills: Dribble the ball waist high, then suddenly "kill" it by dribbling it as low as you

can, hold this for a few seconds, then bring it back up to waist high. Side Vs: InnOut dribble on your side

Crouch Dribble: Crouch or sit crossed legged and dribble around your body.

Dead Ball: while kneeling place the basketball in front of you on the ground then withyour right hand hit the basketball with the back of your hand causing the ball to bounceup then with your palm try to get the ball to dribble

Double Bounce: When dribbling both balls should hit the ground and your hands

together at the same time.

Double Switch: Dribble both balls at the same time, when one of them is touching your hand the other should be bouncing of the ground.

Spider: Knees and waist bent, feet apart and have the ball directly between them in themiddle. It is a four bounce rotation where the right hand dribbles in front of the leg,followed by the left hand in the front, followed by the right hand behind the leg, followed

by the left hand behind the leg. To learn the drill just place the ball on the floor and gothrough the rotation without dribbling.

Pounds: Start by dribbling the ball in front of you so that the ball reaches your waisthigh. Gradually, bounce the ball harder and harder until you are dribbling the ball as highas you can without jumping. Then gradually dribble the ball lower and lower until youare on one knee, finishing as close to the floor as possible. Pound the ball quickly to keepit going.

Walls: Stand in front of a wall. Dribble the ball off the wall. Stand further and further away from the wall the better you get.

Windmills: Feet apart, ball in right hand. Put the ball through your leg into your lefthand. Bring it around your left waist back to the front. Put ball through your legs into

your right hand. Bring it around your right hip to the front. Try opposite way for variation as you get better.

One Knee Circles: Kneel down on one knee. Dribble the ball around your leg using both hands. Practice with one hand as you get better.

Walking Cross : Walk and continuously dribble under your each leg to the other side andrepeat.


59/59

Reverse Walking Cross: Same as walking cross except going backwards. As you get better try putting the ball through the opposite leg that you are used to.

Speed Dribble: Used to move the ball quickly down the floor. Push the ball forward,

ahead of you several feet. Bounce the ball at least waist high. As always, keep your headup, and visualize the whole court. Move as fast as you can, but never faster than you cancontrol the ball. Often a jump stop into a shot at the end of the speed dribble will allowyou to avoid walking.

Practice Moves: This time should be used for you to work on whatever you want. Whileyou should always be thinking of game time situations dont let that stop you fromhaving fun (thats what ball is about). Any time you work on your handle it will improveall situations. So if someone tells you that there is no need to work on that move you justsaw Hot-Sauce do then they are wrong. You might not want to do it during an organizedgame but there is no harm in working on it during your own time.

WORK ON YOUR LEFT HAND!!!!!!!(or the right if youre left handed)

Get Max Vertical Hot Handles

Documents

Transcript of Get Max Vertical Hot Handles