1. Hip Thrusts (barbell or banded) Maximizes horizontal hip extension which directly carries over to the final phase of takeoff. Stronger hip lockout = higher impulse 2. Back Squats (deep or parallel) Loads the glutes heavily in deep hip flexion, increasing force production through the entire concentric phase. Also can improve rate of force development (RFD) when trained explosively (pin squats, 25-35%1RM seated squats etc..) 3. Bulgarian Split Squats Improves single leg glute force and stability and increases net force output 4. Romanian Deadlifts (RDLs) Strengthens the hip hinge pattern and glute contribution during eccentric loading. Better eccentric strength = more elastic energy stored before takeoff!

The quad muscle group contributes 60–80% of force production in a vertical jump. These exercises help maximize that 1) Heavy back pin squats 2) Front Squats 3) Barbell or Dumbbell Squat Jumps (resisted jumps) 4) Bulgarian Split Squats 5) Heel elevated Back squats

Standing vert = force production Max vert = force transfer + elastic efficiency I will be giving exercise examples for both standing and max vertical jump soon STAY TUNED!

How to fix (do NOT fully rest): - Reduce impact volume - Isometric calf holds: 3–5 × 30–45s - Tibialis raises + foot strengthening - Gradually reload impact when pain ≤3ish/10 How to prevent: - Progress volume slowly - Train calves heavy and fast - Strengthen feet/ankles - Rotate shoes

- Isometric Hold (Heel Elevated Wall Sit or Heel Raise): 4 sets x 45 seconds - Tibialis Raises: 3 sets x 20 reps (Slow, full range of motion) - Spanish Squat Holds: 3 sets x 40-45 secs (Band behind knees, vertical shins) - Single Leg Elevated Glute Bridge Holds: 3 sets x 6-8 sec (each side) - Copenhagen Plank: 3 sets x 30 seconds (Core and groin stability) - Seated Calf ISO: 3 sets x 45 seconds (Knees bent, holding onto toes) - ROLL OUT 2-3 Minutes MINIMUM!