Instructions for Jumpsoles

Initiation and Warm Up

• Before beginning the training program, put on the Jumpsoles and wear them around the house for an hour every day for a week. Wearing the Jumpsoles requires you to adjust your balance and taking the week to become more comfortable on the shoes will allow you to be better equipped during the training exercises. Before every training workout, jog a quarter of a mile without your Jumpsoles on and then complete some lower body stretches so that your muscles are warmed up thoroughly prior to the more intense activities.
  
  

Training Schedule

• Train twice per week, with 72 hours of rest in between sessions. For example, work out Monday and Thursday or Tuesday and Friday. Getting adequate rest in between sessions is essential in order to see significant improvements. It's during the rest periods that your muscles heal, adapt and improve. If you find that you're still sore on the day that you are to train, make adjustments to your schedule and train on the following day instead.
  
  

Plyometric Exercises

• The Jumpsoles program consists of six plyometric exercises including lateral cone hop, bounding, skipping, box jumps and rim jumps. To complete a lateral cone hop, hop side to side over a cone, taking off as soon as you land each time. Complete 10 jumps per set.
  
  For bounding, squat down and then jump as far forward as possible, taking off as soon as you land until you reach 25 yards.
  
  For skipping, jump off one leg as you drive one knee and the opposite arm up, switching legs and arms each time. Complete 25 yards.
  
  For box jumps, stand in front of a plyo box, then squat down and jump up onto the box. Step down and repeat 10 times.
  
  For rim jumps, stand underneath a basketball rim with your arms up. Keep your knees straight and jump towards the rim, taking off upon landing and trying to touch the rim.
  
  

Strength Exercises

• The Jumpsoles program also consists of two strength exercises - squat lunges and step-ups. To complete squat lunges, take a large step forward with one leg. Drop your back knee directly down towards the floor, being sure to keep your torso straight. Stop just short of the floor and then return to starting position, repeating the exercise with the opposite leg until you complete 10 on each leg.
  
  To complete step-ups, stand in front of the plyo box. Step onto it with one foot and then drive the opposite knee up towards your chest. Return to starting position. Complete 10 repetitions with one leg before switching to the other one.
  
  

Intensity

• The strength exercises are meant to be done slowly and under control, with your focus being on completing each repetition at the full range of motion. The explosive exercises should be done at the highest intensity possible. For example, when doing box jumps, you should squat down at a controlled pace, but then explode up so that you jump as high as possible before landing on the box.