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Vertical Training

Chasing the dunk. 36" to go.

Basketball Skills

Mikan Drills20 makes/hand

Two-Foot Power Finishes

Form Shooting3ft out, one-hand form shots

Beat the ProTo 11 points

Stationary Ball Handling4 mins (low/cross/behind)

Full-Court Layups2 mins straight

Vertical / Dunk Program3 Sets, 3x/week

Pogo Jumps3× 20 reps

Max Vertical Jumps3× 8 reps

Depth Jumps3× 5 reps

Bulgarian Split Squats3× 10 reps/leg

Weightlifting3 Sets, 2-3x/week

Bulgarian Split Squats3× 8 reps/leg

Trap Bar Deadlifts3× 5 reps

Goblet Squats3× 10 reps

Calf Raises and Tibialis Raises3× 15 reps

Hang Cleans or Med Ball Throws3× 5 reps

Palming & Grip Strength

Fingertip Pushups3× 8-10 reps

Tennis Ball Max Squeezes3× 30 sec/hand

Ball Slaps3× 45 sec

Deflated/Heavy Ball Palming Holds3× max-time hold/hand

Plate Pinch Grips3× 30 sec/hand

Fibula Rehab BlueprintDaily

Wall Ankle Mobilization10 reps/leg

Deficit Eccentric Calf Raises3× 12 reps

Seated Calf Raises3× 15 reps

Tibialis Raises3× 20 reps

Single-Leg Snap Downs3× 8 reps/leg

Current vertical

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0%Goal: 36"

Workouts

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Dunks

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dunks

Minutes

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Vert goal

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36" to go