VERT
SECRETS
MOBILITY
Improve flexibility and joint range to move
explosively and prevent injuries.
01
POWER AND STRENGTH TRAINING
Build strength with lifts and convert it into
explosive power with dynamic movements. 02
PLYOMETRICS
Boost explosive power by training your muscles to
store and release energy fast with jumps and
bounds.
03
VERT
SECRETS
MOBILITY 01
Why Mobility is Important:
Allows your body to move efficiently, reducing
unnecessary stress on joints.
Improves your ability to generate force for a more
explosive vertical jump.
Prevents tightness in key areas like hips, ankles,
and hamstrings that can limit performance and
increase injury risk.
Focus Areas for Mobility:
Hips: Increase extension for a smoother takeoff.
Ankles: Improve dorsiflexion for better force
absorption and redirection.
Hamstrings: Enhance flexibility to reduce tension
and improve power transfer.
Quick Mobility Routine to Get Started:
Spiderman Sequence: 3x per leg
Ankle Dorsiflexion Stretch: 3x10 reps per side.
Hip Flexor Stretch: Hold for 30 seconds per side.
Hamstring Stretch: Hold for 30 seconds.
VERT
SECRETS
POWER AND 02
STRENGTH
Why It Matters:
Builds the foundation for explosive movements like
jumping and sprinting.
Turns raw strength into dynamic power needed for
vertical gains.
Improves joint stability and reduces injury risk.
Key Focus Areas:
Lower Body Strength: Squats, RDLS, and Split
Squats to build a solid base.
Explosive Power: Trap bar jumps, power cleans, and
dumbbell snatches for speed and force.
Core Stability: Deadbugs and med ball slams to
transfer power effectively.
Quick Routine to Get Started:
Squats: 3x6 (controlled for strength).
Trap Bar Jumps: 3x5 (max explosiveness).
Romanian Deadlifts: 3x10 (hamstring and glute
power).
VERT
SECRETS
PLYOMETRICS 03
Why Plyometrics Matter:
Trains your body to store and release energy
quickly for explosive movements.
Improves your ability to absorb and redirect force,
key for higher jumps.
Builds the speed and coordination needed for peak
athletic performance.
Focus Areas for Plyometrics:
Jump Mechanics: Proper arm swing and full
extension for maximum height.
Force Absorption: Land softly to reduce injury risk
and improve power.
Explosive Movements: Develop fast-twitch muscle
fibers with quick, powerful jumps.
Quick Plyometric Routine to Get
Started:
Box Jumps: 3x10 (focus on explosive takeoffs).
Depth Jumps: 3x8 (improve force absorption and
redirection).
Broad Jumps: 3x5 (train horizontal explosiveness).
FOUNDATIONS
PROGRAM
Have you ever wondered why your vertical isn’t
improving, no matter how hard you train? You’re not
alone—most athletes struggle because they’re missing
the ONE thing that makes the difference: a program that
works.
Here’s What Makes It Different:
✅ Explosive Results in Less Time: You’ll combine the
right mix of strength and power exercises to unlock
inches on your vertical fast.
✅ Injury Protection Built-In: Protect your knees, ankles,
and shoulders with exercises that build power and keep
you healthy and ready to perform.
✅ Train Anywhere, Anytime: No matter where you are,
this program works for YOU—at home, at the gym, or on
the go.
Why This Works for Volleyball Players:
Most athletes fail because their training isn’t designed
for the demands of the sport. The Foundations Program
uses specific strategies to help you:
Turn strength into explosiveness.
Improve jump mechanics for higher verticals.
Stay consistent and avoid injury with smarter
programming.
Stop waiting. Start winning. Your
breakthrough is just one click away.
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