Skip until you break a sweat before you start. Make sure to stretch good after. Hit your hips good. Research shows that really helps in jumping. To play ball, you gotta be quick, especially if you’re a guard, so do all the exercises (weights too) with MAX speed. 8 Weeks 1-4 STRENGTH Mondays/Thursdays - Weights 1. Squats - 3 sets x 30 2. Leg Press - 3 sets x 25 3. Lunge - 3 sets x 25 (each leg) 4. Calf Raise - 3 sets x many as possible (on stair), light dumbell 5. Presses - 3 sets x 30 Tuesdays/Fridays - Plyos 1. Squat Jumps - 2 sets x 25 (these are all suggestions only - increase reps as much as you can - progression is the key.) 2. Calf Hops - 2 sets x 30 3. Lunge Jumps - 2 sets x 15 4. Box Jumps - 2 sets x 1 minute 5. Side to Side Box Jumps - 2 sets x 1 minute Weeks 5-9 SPEED Mondays/Thursdays - Weights Same as Weeks 1-4 - INCREASE REPS AS MUCH AS POSSIBLE Tuesdays/Fridays - Plyos 1. Box Jumps - 2 sets x 1 minute 2. Chair Jumps - 2 sets x 15 3. Depth Jump Toe Touches - 2 sets x 15 4. Depth Jump 360's - 2 sets x 1 minute 5. Slow Squats - 2 sets Weeks 10-15 EXPLOSION Mondays/Thursdays - Weights 1. Squats - 3 sets x 100 2. Calf Raises - 3 sets x 100 3. Lunges - 3 sets x 75 4. Twisting Situps - 2 sets x 30 5. Presses - 3 sets x 70 6. Reverse Situps (on bench) - 2 sets x 20 Tuesdays/Fridays - Plyos 1. Box Jumps - 3 sets x 1 minute 2. Side to Side Box Jumps - 3 sets x 1 minute 3. Depth Jumps - 3 sets x 1 minute 4. Box Jump 180s - 3 sets x 1 minute 5. Calf Hops - 3 sets x 75 6. Depth Jump 360s - 3 sets x 1 minute Measure your vertical on Sunday each week. Let me know how you progress. Work hard! If you want an uncommon vertical, you have to train uncommonly. Meaning HARDER than your opponents! Two pieces of advice I train by are as follows: Train with perfect form and concentrate on the part of your workout you hate. If you train with perfect form, you work the muscle exactly how it should be worked, giving you better gains. And the part of your workout you hate is probably the part that you need work on. So concentrate on that part. I myself know this from doing lunges. But the results when I started to do them right were unbelievable. I realized I had been doing them kind of wrong and became very weak in the lowest part. Train hard, and enjoy the gains!