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RECRUITING MEASUREMENTS & INSTRUCTIONS
[ALWAYS CONSULT YOUR PHYSICIAN PRIOR TO BEGINNING
ANY WORKOUT PROGRAM]
Vertical Mastery Training Guide
3 KEYS TO SPEED ON THE COURT
CORE TRAINING- BUTT LOW
PUSH UP ON LOWER ARMS HOLD 1 MINUTE
FOUR SQUARE PUSH UP- BUTT LOW
HANDS LEFT - RIGHT
HANDS LEFT - RIGHT, FORWARD - BACKWARD
HANDS RIGHT - LEFT, BACKWARD - FORWARD
JUMP
OVER CONES 1
MIN.
LEFT - RIGHT
REST
OVER CONES 1
MIN.
RIGHT - LEFT
CALF RAISES (5X PER LEG TIMES 5)
SIDE - SIDE OVER STOOL (X 1 MIN.) 24" PREFERRED
| FORWARD THEN BACKWARDS |
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SEE DIRECTOR FOR SPECIFICS
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SEE PRACTICE SCHEDULE FOR A LIST OF DATES
AND TIMES WE HAVE SCHEDULED FOR PLYOS
OUR OWN RON 14'S HEAD COACH, RAN ACROSS JACKIE JOYNER KERSEY THE OTHER NIGHT, SHE WAS
NICE ENOUGH TO ANSWER A QUESTION FOR HIM....JUST HOW IMPORTANT IS CONDITIONING, IN YOUTH ATHLETICS? HER RESPONSE WAS VERY
IMPORTANT...CONDITIONING CAN TAKE AN AVERAGE TEAM, GIVE THEM SPEED AND AGILITY, AND MAKE THEM AN ABOVE AVERAGE TEAM....
Jacqueline "Jackie" Joyner-Kersee (born March 3, 1962) is a retired American athlete,from East St. Louis, ranked
among the all-time greatest athletes in the women's heptathlon as well as in the women's long jump. She won Olympic medals...
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