Vertical Jump Workout - No Equipment Needed!

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This is day 1 of our intermediate-level program for vertical jump.

This program requires no equipment!

There are more details at the bottom of the page...

Warm Up - Vertical Jump

Reactive Position 1 Jumps - Vertical Jump Exercise #1

2 sets x 3-6 reps

Reactive Position 2 Jumps - Vertical Jump Exercise #2

2 sets x 3-6 reps

Ankle Bounding - Vertical Jump Exercise #3

2 sets x 5-10 reps each

Double Broad Jump - Vertical Jump Exercise #4

2 sets x 3-6 reps

Double Leg Backward Hop - Vertical Jump Exercise #5

2 sets x 5-10 reps

Double Leg Forward Hop - Vertical Jump Exercise #6

2 sets x 5-10 reps

Skaters - Vertical Jump Exercise #7

2 sets x 4-10 reps

Wide Side to Side Hops - Vertical Jump Exercise #8

2 sets x 4-10 reps

Wide Outs - Vertical Jump Exercise #9

2 sets x 5-10 reps

Cool Down Stretches

12-Week Athletic Development Program

In addition to Cody Roberts' 12-Week Athletic Development Program...

You get two bonus at-home workouts that requires NO EQUIPMENT!

Bonus Workout Program #1: Three-Week Strength Training (no equipment required)
Bonus Workout Program #2: Three-Week Jump Program (no equipment required)

Click on the link below to gain instant access and learn more:

Athletic Development Program to Improve Speed, Strength and Vertical Jump

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What do you think? Let us know by leaving your comments, suggestions, and questions. . .

Comments

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Matt K says:
4/24/2020 at 1:40:58 PM

How much equipment does the 12 week program require? I see that the bonus programs don’t require any equipment, which is great given the current situation. Thanks.

1 reply

Jeff Haefner says:
4/24/2020 at 2:14:43 PM

For the 12 week program you just need a few dumbells and a sturdy box to step on. If you also have barbell, squat rack, medicine ball and some bands... those would be used too... but if you don't have those items the workout PDF provides alternate exercises to use minimal equipment.

If you have any other questions, let us know.

jaxon says:
4/1/2020 at 9:18:47 PM

I am a 14 year old 6”1 basketball player. Right now i can barely dunk a wiffle ball but with your drills and additional weight training how long do you think it will take me to dunk?

1 reply

Jeff Haefner says:
4/2/2020 at 5:37:36 AM

There are so many factors and variables that it's impossible to give you an honest and accurate answer. It could be two weeks or two years.

If you're fairly new to strength training, follow a really good workout consistently, rest properly, and follow the program properly.... there is a decent chance you could be dunking in 12 weeks. But again it just depends on your genetics, how much work you have done in the past, other training you might be doing, and so on.

If you have any questions, let us know. But if you follow the Cody Roberts workouts (which are top notch), and continue working consistently, it will pay off for you! Don't get in a hurry trying to take short cuts. There is no such thing. Take your time establishing a really good foundation of strength and coordination. And do things the right way. Good luck!

1 person liked this.

Paige says:
4/1/2020 at 7:01:08 PM

It's amazing everybody needs to try :)

Todd says:
4/1/2020 at 8:44:18 AM

How many days a week should yo do the vertical jump program ?

1 reply

Jeff Haefner says:
4/1/2020 at 11:14:40 AM

If only doing the workout above, 1 or 2 days a week.... ideally combined with some strength training.

If following the complete system with Cody Roberts, it's 2 or 3 days a week... it has all the strength, jumping, coordination, speed, agility, etc aspects built in.

1 reply

Paige says:
4/1/2020 at 6:59:27 PM

I went to one of the camps and it was amazing :)

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