A total of 36 workouts (specific to jumping and speed), are included inside. Spread out over the course of 12 weeks, with each week including some exercises from the week prior, but more advanced and with more reps. Over time, the exercises will evolve and continue to push you as you build strength in your muscles and joints.

An additional workout program will be included in your purchase (also spanning over 12 weeks), primarIly focusing on isometrics and core. You cannot jump high and move with speed and efficiency on the court without a strong core and strong joints. A total of 24 isometric workouts and 24 ab workouts will be included, building your strength and stability. These exercises will better expedite the speed with which you see results, and will provide a firm foundation you can build on.

Most of our exercises will have a step-by-step downloadable video to explain exactly what each exercise is. The little details are important, and we make sure you have every single one covered. The difference between doing a depth jump hold and a speed depth jump are two very different things, and we want to make sure you know EXACTLY what you're doing, so you see the BEST results.