Vert Shock is a new vertical jump training program created by professional player, Adam Folker, and top dunker, Justin "Jus Fly" Darlington.

The program takes a different approach to traditional vertical leap training and uses solely the principals of high-intensity advanced plyometrics to produce maximum gains in the quickest amount of time.

Surprisingly, this approach was found to be highly effective, with thousands of athletes reporting gains of anywhere between 8-15 inches during the 8 weeks of the program.

It also comes with a 60 day money back guarantee and provides full support.

If you're looking to increase your vertical in the fastest way possible, Vert Shock would be the best choice to give you these results.

One of the things I get every time I open my inbox is emails from people asking me if I tried Adam Folker’s Vert Shock program.
For a long time my answer was
No, haven’t tried it
But after a while I got tired of people asking me the same question again and again and not being able to give them a good answer.
So I decided to do something about it…

I didn’t have enough time to do the program myself because my schedule was just too packed.
I decided the best thing to do would be to bring you my friend Phil here who tried the program on himself and has tested it completely from A-to-Z.
I asked him to make a detailed review and a video where he shares his thoughts and experience with the program.. and so he did.
So without further ado, Phil, the stage is yours…
Watch This Video Of Phil Reviewing The Program

Perfecting their vertical jump is what has brought athletes like Jordan and Lebron to greatness, helping them earn a lot of respect for themselves and build their legacy.
In basketball, the ability to jump high is a MUST-requirement for doing just about anything, whether it’s going for a layup, blocking a shot, grabbing a rebound, and of course dunking.
For me it used to be that my vertical was my Achilles heel, it was my biggest weakness point. The fact that I couldn’t get high enough was causing me a lot of troubles on the court.
My vertical was so lame that I just didn’t think there was much I could do about it.
So instead,
I chose to focus on other areas of my game and gave up on my dream to dunk all-together, hoping that impressing people with my three-pointers and hit ratios would be enough to draw attention away from me being SUCK at jumping.

It didn’t take long for me though to realize that my game needed to be well-rounded and that I have to be able to play more ways.
Sure, every good player has his own special strengths and talents, but there’s something to be said for mastering the fundamentals. I might not be able to slam the ball like Blake Griffin, but I still needed to have a chance when playing under the rim.
So I set out to find a solution…
I trained hard by following any and all advice I could find.
I tried all-sorts of gimmicks such as jumpsoles and strength shoes, and used a lot of different programs such as Air Alert etc..
But it just didn’t work!
To be honest, some of the programs I did were OK, but I wouldn’t consider them to be a success.
I made very little progress with these programs, 4-5 inches nothing more.. and it usually disappeared after I changed my training regime or stopped doing that program.
This was the case for many years…
a cycle of attempt and failure that has kept going on-and-on until I finally had a breakthrough…
I found out about Vert Shock!

What Exactly Is Vert Shock?

Vert Shock is a new vertical jump training system developed by Adam Folker and Justin ‘Jus Fly’ Darlington. It’s a 3 phase step-by-step program that was made specifically to help athletes increase their explosiveness and jump higher.
The program guarantees to increase your vertical by 9-15 inches within the course of just 8 weeks and have you dunking in no time.
It’s a pretty bold statement, and if you know me you know I don’t believe in fairy tales or magic solutions…
I was very curious to try this program because the guys who created it (Adam Folker and Justin ‘Jus Fly’) are pretty legit and reputable, and their name is attached to this program, so they won’t waste their time or risk their name with a scammy low-quality product.
Plus, the program seemed to be working for so many people with a lower vertical than mine so I thought to myself if they can do it, then so could I.

Who Is Adam Folker?

Adam Folker is the guy who created Vert Shock. Already in high school Adam made a name for himself when he was selected as one of the Top 5 high school basketball players in Canada.
After that, he played Division-I basketball in the NCAA for UC Irvine, and now he’s playing professional basketball overseas.
But Adam wasn’t always a great athlete.
He actually confessed that in his early years he could barely touch the rim (a lot like me) and he was nothing special as an athlete.
This is quite a statement for someone who played Center at UC Irvine (one of the biggest basketball franchises in the NCAA) and has trained with NBA players.
When I heard about him and his Folker System program, I knew anything he’d have to say about jumping would at least prove to be useful for me.

Who Is Justin ‘Jus Fly’?

If you don’t know who Jus Fly is and you’re a passionate jumper then you’ve been living under a rock for the past 2 years.
Justin Darlington aka ‘Jus Fly’ is one of the world’s best dunkers.
It’s estimated that his vertical is 53 inches (CRAZY) and he has used these 53 inches of air time to build himself a name by showcasing his talent all over the world winning some huge dunk contests, including the Nike Dunk Contest with Lebron and Anthony Davis.
The guy is so good that a few teams on the NBA actually hired him to come and train their athletes.
A famous example would be DeMar DeRozan from the Raptors, who was trained for the NBA Dunk Contest by no less than Jus Fly himself.
All this is proof enough to show you that the guy definitely knows what he’s doing.
Over the years Jus Fly has developed some really unique strategies and techniques that helped him increase his vertical up to 53 inches and established him as one of the top dunkers on the planet.
Jus Fly has played a huge role in the building of this program due his large knowledge and experience.
He shares a lot of his methods and routines inside Vert Shock.

How Does Vert Shock Work?

Vert Shock works by using very specific high-intensity high-impact workouts which target your nervous system, particularly the nerves in your legs. It uses advanced plyometrics and exercises that focus heavily on your Type-2 Fibers, these are your fast-twitch muscle fibers.
The idea behind this method is that the faster your muscles will fire, the more force you’ll be able generate, and the higher your jump will be.

3 Phase System

Vert Shock is designed as an 8 week training program and it’s broken down into 3 different phases: Pre-ShockShock and Post-Shock phase.

1. Pre-Shock

This is the first phase of the program, it lasts for only one week and it’s designed to get your body up and ready for the main portion of the training (which is the Shock Phase).
It’s basically a pre-conditioning period where you ‘warm-up’ your body and prepare it to take some serious beating.

Already in this phase I gained 3 inches and felt the improvement.
I’ve seen people who even gained 5 inches, but this is a rare case though.
Typically most guys gain about 1-3 inches in this week.
On to the next phase…

2. Shock Phase

Coming up next we have the Shock Phase.
This is where the real action begins.
It’s where the “shocking” of your muscles actually takes place.
It’s also where I made most of my progress.
The Shock Phase lasts for 6 full weeks and it’s in this phase where your body is constantly put under pressure and your muscles are constantly stimulated to behave differently.
The goal here is to get your muscles to react super fast in order to create that high explosive strength that sends you above the rim.

This phase was initially pretty easy for me, but as I made progress through the program it started getting harder and harder because my muscles were starting to get sore and I was very tired near the end of it.
However it was very much worth it because…
I gained 7 inches from it!
And it’s in this stage where I finally got my first dunk. (#YEAH!!!)

3. Post Shock

Finally there’s the Post-Shock phase, which is the last week of the program.
This week is where you seal-off your newly obtained gains and make your muscles accustomed to the fast neurological response.
I hardly gained anything in this week, but it didn’t bother me at all because I was happy to finally slow it down a bit and allow myself to take it easy after 6 straight weeks of hardcore training.

My Results With The Program

Overall I can’t be happier with the results I’ve gotten from Vert Shock, I managed to gain 10 inches and achieve my goal of dunking.
For me that’s absolutely insane.
Nothing I tried in the past has worked for me so well.
Even Jesse (who finally took the time to try VS himself) has now come to agreement with me that VS is easily one of the best vertical jump programs right now.
For me, nothing comes close to it in terms of effectiveness and value-for-money (only $67 after discount), it’s the cure I had been waiting for all that time.
And now, after 2 months down the road, I can finally say that I don’t have to rely only on my jump shot to survive on the court, my game is much more rounded and people are definitely starting to take notice.
Opponents that once thought they had me all figured out now don’t know what to do about me. They can’t seem to handle the fact that I’m blocking their shots and stealing all their rebounds. I’ve managed to overcome one of my greatest limitations in the game and it’s all thanks to this program.
I don’t want to sound like I’m bragging, I know I’m far from being inducted into the hall of fame, but I’m very happy that I found something that works.
Here are my results with the program after only 3 months:


I gained 5.5 more inches after doing Vert Shock the second time.
After seeing such a huge success with it when doing it the first time, I told myself I gotta try it one more time.
So I took 2 weeks off, gave myself some time to recover, and restarted the program right from the beginning.
My goal was simple – reach a 40 inch vertical!
So I restarted the program.
I went through the entire 8 weeks just as before and did everything exactly the same.
The only thing I changed was adding the Jump Like Justin Workout which helped me to go harder and more intense in the workouts.
Other than that, it was pretty much all the same.
But to be honest I was a little bit disappointed…
I thought I would get at least another 7-9 inches.
But as you can see, I added just 5.5, which is only half of what I gained the first time when doing the program.
I am very happy with what I got because it was just enough for me to complete my objective and finally reach my goal of achieving a 40 inch vertical.
After doing Vert Shock the second time I finished with a 40.7″ vertical.
That, my friends, is the result of pure hard work and dedication for 4.5 months straight.
Here’s a graph that shows you my progress each week as I went through the program. I’ve updated this graph to include the second time I did the program too.

Pretty amazing, huh!?
That’s what you get when you train hard and you train the right way.
What I Liked About The Program
  • No weight lifting, no gym, and no equipment required – Everything is based on bodyweight and plyometric exercises that are proven to work for increasing your vertical leap.
  • Cuts down training times – The program is highly efficient in producing fast results by focusing strongly on your fast twitch muscle fibers.
  • Safe for teenagers – Will not stunt your growth!
  • Easy to understand and implement – the instructions are very easy to follow and there’s guidance for every step of the way.
  • Keeps you safe from injuries and overtraining (very important once you start jumping high).
  • Can be accessed from anywhere and on any device.
  • Provides ongoing support – Adam himself answers all of your questions and offers personal help and advice. There’s also weekly email check-ins to make sure that you stay motivated and that you keep pushing forward towards your goals.
  • Has a 60 Day Money Back Guarantee – If for any reason you feel unsatisfied with the program, you can get all of your money back within 60 days.

What I Didn’t Like

  • Requires internet connection – the program is only accessible through the net so you need to either have a WiFi/data connection, or you need go through the materials at home before you leave for your workout.

    The workout sheets and the printable materials however can be downloaded to your phone/computer.
  • On some browsers the videos were not loading or loaded a bit slow. Switching to another browser seems to have solved the problem for me.
  • Very fatiguing for the legs, especially towards the end of the Shock phase.
  • Lots of cross promotion on the site to other products.
  • Not a lot of information and knowledge about the science of vertical jumping.
    If you’re looking to learn the know-how of jumping and dive deep into the scientific research, you’ll have to do that on your own, as the program doesn’t explain much of the physics behind the training.
    But hey…
    If it works, it works!

Is Vert Shock Worth It?

Vert Shock has completely changed my game. As you can see in many images and videos on this website, I can dunk, I can block, and get shots off where I couldn’t before. Heck, before I started the Vert Shock program I could only just touch the basketball ring when really what you want is about 8 inches clearing to push the ball through. After the 8 week workout, I found that my vertical had increased by almost 11 inches on a good day. After my vertical jump increased, my confidence grew, and I really started to shine on the court. I practiced various dunks for weeks after the jump training and finally managed to pull off a dunk in an actual game. the feeling was just incredible!

Vert Shock is a great program to increase your jumping height. The main problem I think people face is that the program is very intense. Adam Folker does try everything in his power to give you the tools to stick to it though. There are schedules, motivational videos, printouts of set goals and a weekly personalized email list to remind you what’s on your schedule, and what you’re currently working on.

To summarize this Vert Shock review: Is Vert Shock worth the price? In my opinion it definitely is. Vert Shock is the most extensive program I have come across and the results I’ve had speak for themselves.

  • You don’t need any specialist or gym equipment. You could literally do these exercises anywhere.
  • The members area has videos for every exercise, meaning it’s very easy to see what you are supposed to be doing.
  • Vert Shock will work for anyone, regardless of your age, gender, or whether you’re athletic or not.
  • High level of user interaction through a user forum and one on one coaching feature.
  • This is a digital product, meaning that when you buy you get access to ALL material instantly.
  • You can get 50% off now. This is a temporary reduction so check it out now!
  • If your jump is already very high (40+ inches), then the program may not benefit you as much as most of the program is geared towards plyometric exercises.
  • Program is very intense, which may mean it’s hard to stick to for less determined people.

Will This System Work For You?

There’s only one main reason why Vert Shock might not work for you…
That’s the fact that it’s not some sort of a magical cure.
While some may chase their dream of a higher vertical by going for special shoes and gimmicks, the truth is, being able to jump high is something that requires a lot of training and effort.
Vert Shock is a program that requires you to be fully committed for 8 weeks.
If you really wanna see results, there’s just no other way, you have to follow the instructions as-is and you can’t slack off.
However, if you do everything as it says and truly put your whole self into it, the reward is just priceless and you’re guaranteed to get the trophy.

Vert Shock Complex Training Routines

Vert Shock was designed specifically to be a program that does not require you to have any equipment or having to go to the gym.
It’s based almost entirely on the principals of plyometric training and improving the connection between your central nervous system and your muscle’s motor units, so there’s hardly any weight training involved.
Basically what the program does is it forces you to better utilize the strength you already have, rather than trying to gain new strength.
This is also what makes Vert Shock so unique and causes it to stand out among other vertical leap training programs (BoingVert Animal does this as well, although less effectively).
A lot of people don’t have access to a gym or don’t want to start lifting weights. To them, Vert Shock is an ideal choice.
On the other hand…
There are some people who are still looking to have weight lifting in their routine.
They understand the potential it has on increasing your vertical and they want to extract every bit of inch from their training as possible.
For them, Adam has created the Complex Training Routines.
The Complex Training Routines is basically a separate module comprised of weight lifting workouts for your prime movers, these are your quads and your posterior chain muscles (lower back, glutes, hamstrings and calves).
One thing to note is that these workouts are not your average standard weight-training that you find everyone else is doing.
These are highly specific jump oriented workouts and there’s a reason why they’re called Complex.
They’re built more like super-sets mixed in with some plyometrics, to ensure that every ounce of muscle you add gets automatically transformed into explosive strength.
The Complex Training Routines is just two workouts a week and they take around 45 minutes to complete.
My recommendation is this…
If you have access to a gym and you have the time to do it, definitely include these workouts in your routine.
Strength training is an important aspect of your vertical jump and it’s something that was proven to affect jump height positively.

Thincpro Jump Like Justin Workout

The Jump Like Justin Workout is something I missed out on the first time when doing Vert Shock.

As you all know I did the program twice, but in the second time I did something different, I combined the program with the Jump Like Justin Workout.

Justin’s workout is what’s responsible for me adding an additional 5-6 inches to my vertical during the second time of doing Vert Shock.

This workout is all about technique and minimizing mistakes. It helps you perfect your form to a level of top performance athletes like Rose and Lebron.

The best thing is that this workout integrates perfectly with Vert Shock, it only takes about 10-20 minutes and it really helps you get the max out of each session.

I felt that every time I did Justin’s workout, it helped me get to the improvement zone faster and more easily.

My only regret is that I didn’t take this workout the first time, as it would have saved me a lot of time and the maybe the need of re-doing the program.

If you’re going to take Vert Shock, I definitely recommend you combine it with the Jump Like Justin workout. You will get much faster results with it due to its highly synergistic effect with the program.


Easy To Follow And Visually Appealing
Adam Folker’s Vert Shock Program does an extraordinary job of explaining the process of increasing one’s vertical jump in an easy to follow and visually appealing program.
Therefore, we highly recommend this program to any basketball player who is want’s to increase his vertical jump in a relatively short period of time.
Great For Beginner Athletes
This program is particularly suited to beginner trainer's who have not spent years performing weights and plyometric exercises.
Basically, the less training you have done in the past the greater the amount of plyometric potential you have to develop on the Vert Shock program.
Vert Shock Helps Develop An All-Round Better Game
Vert Shock will not only help you jump higher, but it will also develop quickness and general athleticism which will greatly enhance other aspects of your basketball game like boxing out, rebounding and cutting to the basket.
No Gym Required/ Less Muscle Soreness
Vert Shock focuses on plyometrics (explosive bounding and jumps) and is perfect for basketball players who have no gym access or do not feel comfortable with weightlifting.
When it comes down to it, if you really want to jump higher, Vert Shock is currently one of the best systems on earth to do so in my opinion.
Whether you’re just starting out or somewhere in-between, whether you’re an advanced athlete or just someone who likes to play hoops in his driveway, this program can really help you jump higher and become explosive.
As you can see from my results, this program has really taken my game to a whole new level, and I’m pretty confident it can do the same for you.
So if you’re still struggling to increase you’re vertical and you’re trying to get your hands above the rim, my recommendation is that you put Vert Shock to the test and at least give it a try.
You’ll be surprised of how fast you can become a good jumper when training the right way and you’ll be on your way to finally make that dream of dunking to a reality.
So far, we are very RECOMMENDED this program.

A good vertical jump is a valuable asset for all your players to possess. This will help your team get more jumps, blocks and burial. It will also allow some (or many) players in your team to enter basketball, which can lead to increased confidence, enthusiasm, and can make the game far more fun!

If you are wondering if it is even possible to increase your vertical jump, you will be happy to know that with proper training, it is definitely something that can be improved.

I have developed this program over the years and have seen great improvements in the jumping ability of those who have followed it. I call it Go Go Vertical Go Train Coach. Not a very creative name, right?

I've designed this program to be totally unattended and also without the need for a large space. This program can be complemented by everyone as long as you have a space of 2 x 2 meters free. We all. So there can be no excuses for not completing the program.

Disclaimer: Of course, I'm not a doctor. If you or your players feel any pain in any of your nodes during the program stop immediately and consult a doctor. You do not want to make any previous injuries worse.

Best Vertical Jump Program in the World

While there are a ton of success stories of players using my program and getting massive profits (check comments if you do not believe me), I'm also realistic about extending my knowledge of vertical jumping training.

Justin is the highest dunker in the world and has trained athletes to add 9 to 15 inches in their vertical jump in just a few weeks!

If you are interested see the product of Adam and Justin below. I highly recommend it.

Vert Shock by Adam Folker and Justin 'Jus Fly' Darlington.

If you are not interested, that's OK! You will still make a ton of profits by using my drill. And I would love you to use it! I made a promise to myself that I would share the best information and products I know and I'm keeping that promise.

How to measure vertical jump
As you go saying, 'You can not fix what you can not measure'.


Here's how to do it;

Things You Need: Another friend to help you, a ladder, and either a permanent marker or chalk.

1. Find a wall or pole very long that when you dance you can not touch the upper part.

2. Stand next to the poles or wall and stretch your arm as high as you can over your head. This is your arrival on foot. Have your friend record your walking achievement with either a chalk piece or a permanent marker.

Now from a start to the foot, discard and tap up as wall or pole as you can. You will need your friend to see and see where you touch so that there is no confusion. Get your buddy to climb the ladder and mark where you were able to reach the wall.

4. Measure the distance between your on foot and your jumping achievement. This is your current vertical jump.

Important Information on the Vertical Program Go to the Mac Trainer

Warm up
By reading my article Previous on the stretch, do Learn It's Important To Heat Your Muscles Before You Sit Or Do Any Physical Activity Tiring. I recommend that you sail for a few minutes to warm up and increase blood flow to your muscles.

Programs are divided into three different phases that consist of four weeks each. This For the reason that as you continue on the program your muscles do to adjust to the intensity of the exercise so we must continue to increase the workload so that we continue to increase your vertical jump.

Carry out the routine every second day to give your body a day off between the exercises. This does mean THAT in the first week do you train 4 times in the week, in the second week delinquencies do You train 3 YEAR in YEAR AND in the third week do train 4 times in Jave. This completes being 11 stage workouts for a total of 33 training sessions in the program. Also, during this program you will get one week out in the middle of each stage to allow your body to fully retreat. You should give your muscle time to be fully repaired in order to grow more and more bursting.

Vacation Intervals
Another break between all the groups. If you can, try to keep an hour stop with you when you are doing these exercises. If you do not have one of my players have found it convenient to use stop watches placed on their cell phones.

Record your progress
Keep track of the progress you made at the end of each holiday week. A WONDERFUL FOR YOUR PLAYERS, BUT STEPS WHETHER IT WANT TO REACH THE RESULTS, IT IS EASY THAT IT WANT TO WAIT UP TO THE WEEKEND WEEK. We know how difficult it is for players to be patient!

If you have any problems understanding my exercise descriptions, let me know how to watch a video of the exercise being performed.

Jumping Rope - A skipping is one of the only devices included in the program. If you do not have a piece of rope you will do it alone. If you do not have a piece of rope or jumping up and down in place without much bending on the knees it will achieve a similar result. The roped rope involves holding a rope with both hands and shaking it around your body constantly.

4-Corners - Includes imagination 4 points in a square shape about 15 to 20 inches away. To finish 4 corners, you throw around the square in a clockwise direction by lowering at each point for the required number of repetitions. 4 jumping and completing the square is equal to a repeat.

Single-legged 4-Angle Corners - Exactly the same with 4-Corners except performed on one leg.

Slower Feet-Movement - Includes leg with your feet width shoulder away. From this position slowly down below until you are in a deep gathering making sure that your feet fall to the ground. Hold it for 2 seconds before slowly rising to the starting position. Leaving and increasing should take every 4 seconds to complete. Throughout the exercise, make sure your head is high and your back is right.

Tuck Jumps - Tuck jumps include descending into a comfortable snowball and then jumping as much as possible and bringing your knees to your chest.

Jump at a high level - They're like jumps, but instead of girding your knees, you only get as high as you can. This is best done under a basketball ring or near a wall, so that you can tell how much lower your reach as you get tired. You can reach the same height throughout all repetitions. If you do not have anything to measure, that's right. Just jump so high you can repeat each one.

Side jumps - Side bends are best made with a line or stick. They include the parallel position with the row on one side and then quickly jumping sideways back and forth over the line. More and more is equal to a repetition.

Successive footsteps - Exactly the same with side bounces except performing on one leg.

Alternative Brake Losses - From a normal walking position, take one step ahead with your right leg and one step back with your left leg. This is your initial position. From this position, jump as high as you can in the air and change the position of the feet.

Straight upright - Without bending the knees, jump up and down in the same place. You will not get too high off the ground and it will be your ankle doing all the movement that will work the horse's muscles.

Toe raises - Stay on a regular basis, then lift it up to your fingertips. Sit down. Do not get up and down, do it slowly (not too slowly) but steadily. This has been improved using the stairs if you have access to it. Okay, talk a lot. Here is the program you are waiting for.

Go Vertical Programs Go for Mac Software

Stage 1 - Week 1 - 3
1. The jump rope - 2 minutes.

2. Extension

3. The jump rope - 2 minutes.

4. Squats Slow Motion - 3 sets of 10 repetitions.

5. Toss on the back - 3 sets of 20 repetitions.

6. Lunges Jump Jump - 3 groups of 10 repetitions.

Tuck jumps - 3 sets of 8 repetitions.

8. Toe Raises - 3 sets of 20 repetitions.

Week 4 - Rest.

Stage 2 - Weeks 5 - 7
1. The jump rope - 2 minutes.

2. Extension

3. The jump rope - 3 minutes.

4. Squats Slow Motion - 3 sets of 10 repetitions.

5. 4-Corners - 3 sets of 12 repetitions.

6. Successive footprints - 3 sets of 15 repetitions.

7. Lunges Jump Jump - 3 groups of 15 repetitions.

8. High Movement Jumps - 3 sets of 8 repetitions.

9. Jump straight-legged - 3 sets of 30 repetitions.

Week 8 - Rest.

Phase 3 - Weeks 9 - 11
1. The jump rope - 2 minutes.

2. Extension

3. The jump rope - 4 minutes.

4. Slow Motion Squats - 3 sets of 10 repetitions.

5. Single-Leg 4-Corners - 3 sets of 10 reps.

6. Successive foot skirts - 3 sets of 20 repeats.

7. Lunges Jump Jump - 3 sets of 20 repetitions.

8. Hedgehog - 3 sets of 8 repetitions.

9. Jump straight-legged - 3 sets of 40 repetitions.

Week 12 - Rest.


Squat jumps

Technique Set your feet shoulder-width apart and bend your hips and knees. Sink back into your heels, then explode upwards, jumping as high as you can. Absorb the impact of the leap in the front part of your feet, transferring the weight into the middle and rear of your feet.

Reps 6-10

Sets 3-5

How it helps This exercise will develop strength in your legs, giving you power.


Box jumps

Technique Stand in front of a 30cm-high box. Jump as high as you can, landing on the box with both feet. Steady yourself, step off the box and repeat. Your legs should be fully extended at the peak of your jump – don’t tuck them in.

Reps 6-10

Sets 3-5

How it helps Box jumps improve your agility and explosive jumping power for rising to meet a cross.


Lateral jumps

Technique Stand to the side of a mini-hurdle. Using the squat jump technique, leap sideways over the hurdle, swinging your arms to generate more momentum. Repeat in the opposite direction.

Reps 6-10

Sets 3-5

How it helps This workout will improve your ability to dodge tackles and attack the ball from different angles.


Single leg hops

Technique Stand on one leg, leaping upwards as high as you can, using your take-off leg and arms to propel your leap. Land on both legs and repeat the single leg hop off the other foot.

Reps 6-10

Sets 3-5

How it helps Working on these jumps will train your legs for single leg hops over tackles, and continuing your run after landing.

There are many different hamstring exercises including variations of leg curls (seated, prone, and standing) along with several different hip hinge exercises that target the hamstrings (RDL, Single Leg RDL, etc).     These are all great exercises, but none of them can touch the Nordic Hamstring Curl for building eccentric strength and preventing hamstring injury in sprints and sport!

This is a tough exercise so warming up the hamstrings is essential.  Using other hamstring exercises first such as bodyweight hip hinges and light leg curls on a machine prior to this exercise do the trick nicely.   It is also a good idea to do some static stretches for anterior hips and hip flexors to shut them off which helps to allow for maximum hamstring activation.

To perform the Nordic Hamstring Curl you need to find a place to hook your heels under when you are in a double leg tall kneeling position so you will also need padding under your knees.     If you have a workout partner you can have them kneel behind you and hold onto both your legs right above the ankles keeping their arm straight so they can use their bodyweight to apply load as you let your body fall forward like this:  
.     You can also find something to hook your ankles under like the horizontal bar from a weight machine or barbell like this:

or this: 
 or  this:  

Keeping your hips flat (straight line from knees through hips and shoulders) – you lower your body down slowly until you can no longer hold your weight then catch yourself in push-up position and push back up: 
       You can also use a band during the exercise which provides progressively more assistance as you go lower towards floor to allow you to potentially perform the full range of the motion and come back up with the assistance of the band.    Then over time you gradually decrease the assistance of the band by user smaller and lighter bands.      This provides a good video of how you can do this by attaching a band overhead and behind you: 

Here is a 6 week progression:

Week                   Sessions/Week                  Sets                       Reps                     Rest
1                                           1                            2                            5                            2 min.
2                                           2                            3                            5                            2 min.
3                                           2                            3                            6                            2 min.
4                                           2                            3                            7                            2 min.
5                                           3                            3                            8                            2 min.
6                                           2                            3                            9                            2 min.

There is a lot of controversy and conflicting opinions on what you should do for a warm-up for exercise.   One of the reasons is that warm-ups should vary based on the activity you are preparing for and your level of fitness.

As the name implies one of the key goals in warm-up is to literally raise the body temperature and gradually ramp up the cardiovascular system to be prepared for harder efforts.     The length of warm-up should be based on the intensity of the activity.     Low intensity activities like moderate pace walking really require no specific warm-up as you can simply ease into the activity itself as a warm-up.     For activities like competitive athletic events that involve high intensity effort the warm-up should be longer.

In the same way, you have to consider your fitness level because a warm-up for a highly fit individual may be relatively high intensity exercise for a deconditioned person.

For all warm-ups, a 1 – 5-minute period of escalating cardiovascular exercise that raises heart rate and body temperature is advisable.    For high intensity athletic events this should be extended until the athlete breaks a sweat without being fatigued.   

This literal warm-up can be done on a cardiovascular exercise machine or via dynamic bodyweight exercises like squats, lunges, planks, push-ups, etc.    

Once you raise body temperature you can include some dynamic stretching with an emphasis on movements that address key joints and muscles involved in the actual activity you are warming up for.   For example, for tennis warming up the shoulder joint and surrounding muscles is important while for cycling this is less relevant.

 A Proven Warm-up Protocol
Warm-ups for sports participation have been researched and there is one in particular protocol that is proven to reduce injuries by improving muscle strength, balance, and coordination.    This protocol is called the FIFA 11+ Program and involves doing 15 exercises.

Although this protocol was developed for soccer it can easily be modified to fit just about any competitive sport!
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