Wanted to get some jump work today after a pretty tough snatch complex in the gym today (always dreaming about dunking a basketball for funzies), so I kept things short and sweet: - Metabolic: 3 court length jogs slow - Joint Prep: lizard walk and lunge to rotation - Isometrics: Split stance 30s each, horse stance 30s, deficit soleus iso 30s each - Deceleration: Snap downs (4 on both feet, 4 on each single leg stance, 4 split stance), 4 lateral bound to stick landing - Acceleration: 4 Sit to forward bound, 4 Depth Jumps (6in) - Potentiation: 1 half court length of alt pogos, 3x5 RSI jumps, 3 gradual approach to rim with mini jump Actual Jumping Work: 5x2 Submax then maximal tennis ball dunk off two feet from both sides of rim I spent just as much time warming up as I did jumping today, but I minimized my risk of injury from a short, intense session and got the most out of my legs I could get in minimal time. Kinda cool. Let me know what you think or might have done differently in the comments!

Sport Intended: Basketball Pre-Game Readiness to Perform (Scale of 1-10): 8 Intent of session: Performance Phase 1 - Metabolic Primer: 5 min low impact cardio on bike Phase 2 - Joint Preparation: Lizard walk, lunge to rotation, soft tissue work/foam roll hamstring + calf Phase 3 - Isometric Primer: 2 sets of 30s each (SL wall sits, split squat stance iso in bottom position, deficit calf raise hold just out of stretch position Phase 4 - Deceleration: Bilateral and single leg snap downs to 3 second hold, multi angle rhythmic deceleration steps, Sprint to stop Phase 5 - Elasticity: Double leg pogos, A skip, Lateral bound Maximal to stick, RSI lateral bound (bound, quick contact, back to start) Phase 6 - Potentiation: Drop Catch to Jump, multi-angle approach/penultimate step prep, clap or other plyometric pushup variation If you are a basketball player, give this a try! I will be including video demonstrations of these examples periodically in my instagram @at.prx as well so tune in to see me use this in real life!

Every week, I will be posting an example PSP from my Advanced Warmup System outlined in "The Art and Science of a World-Class Warmup" course. I will outline: Sport Intended: Readiness to Perform (Scale of 1-10): Intent of session: Performance, Recovery, Prevention Feel free to comment on these to better refine the system and give the PSP a try if it applies to you! Keep in mind, these are examples of scenarios I would build PSP's for, and should be engaged in with caution. Please do not attempt exercises that you are not medically cleared to perform and always listen to your body when applying concepts from the ATPRX Community.

My name is Jeremy Herum MS, LAT, ATC, CSCS! I am a Board Certified Athletic Trainer and Strength and Conditioning Specialist delivering to you the secrets to building systems of high performance for athletes, while properly managing pain and discomfort associated with sport. If you are new to the community, Introduce yourself! Let me know your sport background and what you big goal is so we can all support each other in reaching our highest potential!