Vert Shock Workouts – Pre-Shock, Shock, Post Shock Phases

Last Updated on: 29th April 2024, 09:51 pm

vert shock workouts

Are you looking to improve your vertical jump? If so, then you’re in luck. The Vert Shock program offers a comprehensive and effective approach to increasing your vertical leap.

This article will delve into the three main phases of the Vert Shock workouts: the Pre-Shock Phase, the Shock Phase, and the Post-Shock Phase.

So if you’re serious about enhancing your vertical jump capabilities, look no further than Vert Shock workouts’ three distinct phases – Pre-Shock, Shock, and Post-Shock – designed specifically for maximum results. Get ready to soar higher than ever before!

Pre-Shock Phase (Week 1)

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Around the Square

Amidst the intense vert shock workouts, the Around the Square exercise takes center stage, promising to push your vertical jump to new heights. This agility drill is designed to improve your footwork and quickness, which are crucial for explosive movements on the basketball court or any other sport that requires jumping.

Tuck Jumps

The agility drill Around the Square introduces tuck jumps, a plyometric exercise that targets the leg muscles and enhances explosive power in vertical jumps. Tuck jumps are an effective plyometric exercise for vertical jump training because they engage multiple muscle groups simultaneously.

Horizontal Bounds

Incorporate horizontal bounds into your workout routine to enhance your explosive power and agility. Horizontal bounds are an effective exercise for improving your vertical jump and overall athletic performance. Incorporating lateral movement and explosive power, they target the jumping muscles and help develop strength, speed, and coordination.

180 Squat Jumps

Get ready to feel the burn and unleash your explosive power with squat jumps, a challenging plyometric exercise that will push you to new heights in your athletic performance.

Squat jumps are an excellent way to improve your vertical jump and overall lower body strength. Incorporating this exercise into your workout routine increases your power, speed, and agility.

Split Jumps

Split jumps will enhance your explosive power and boost your lower body strength. To perform a split jump, start by standing with one foot in front of the other in a lunge position. From there, explosively jump upwards while switching the position of your feet mid-air so that the opposite foot is now in front. Land softly with both knees bent and repeat for the desired reps.

Lateral High Jumps

Leap like a gazelle with lateral high jumps, propelling yourself sideways with explosive power to challenge your body in new ways. Lateral high jumps are a dynamic exercise that target the muscles in your legs, hips, and core while also improving your speed, agility, and coordination.

Shock Phase (Weeks 2-7)

During the Shock Phase of the Vert Shock program, you’ll be introduced to various advanced exercises designed to improve your vertical jump. These exercises include Around the Square, Lateral High Jumps, Depth Jump (Both Feet), Single Leg Box Jumps, and Seated Box Jumps.

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Each exercise targets different muscle groups and helps increase explosive power and overall jump height. By incorporating these exercises into your training routine, you can expect significant improvements in your vertical leap.

Around the Square

Get ready to feel the burn as you power through the intense Around the Square workout in the vert shock program! This workout is designed to target and strengthen your leg muscles, specifically those used in jumping.

Lateral High Jumps

You can feel the burn in your leg muscles as you power through the intense lateral high jumps, which are designed to target and strengthen the specific muscles used in jumping.

Lateral power is a crucial component of plyometric training, as it helps improve your vertical leap and overall athletic performance.

By incorporating lateral high jumps into your workout routine, you’re not only enhancing your agility but also building explosive strength in your legs.

Depth Jump (Both Feet)

Now that you’ve learned about the lateral high jumps, let’s move on to another essential exercise in the Vert Shock program: the depth jump. This plyometric exercise is known for its effectiveness in improving explosiveness and vertical jumping ability.

Single Leg Box Jumps

Jumping off a single leg and exploding onto a box, the single-leg box jumps challenge your stability and power while improving your vertical leap.

There are several benefits to incorporating single-leg box jumps into your workout routine. First, these jumps help improve balance and stability by forcing you to rely on one leg for support. This can be particularly beneficial for athletes who participate in sports requiring quick direction or agility changes.

Additionally, single-leg box jumps target the muscles in your legs, including your quads, hamstrings, and glutes, helping to strengthen them and increase power output.

Seated Box Jumps

Seated box jumps may seem counterintuitive, but they provide a unique challenge for your explosive power and lower body strength. While regular box jumps require you to generate power from a standing position, seated box jumps force you to explode upward from a seated position, making them more difficult.

Split Jumps

Split jumps are a dynamic plyometric exercise that challenges your lower body strength and agility. Plyometric training benefits include increased power, speed, and explosiveness.

Advanced athletes can try variations of split jumps, such as adding weights or performing them on an unstable surface, to challenge their stability and coordination skills further.

Horizontal Bounds

Horizontal bounds are a fantastic exercise to improve your explosive power and agility. This plyometric movement involves jumping forward horizontally while alternating legs, mimicking the bounding motion. It targets the muscles in your legs, particularly the quadriceps, hamstrings, and glutes, helping to develop strength and power for explosive movements.

In addition to building leg strength, horizontal bounds enhance coordination and proprioception, which are essential for athletic performance. Incorporating this exercise into your workout routine can reap numerous benefits such as increased speed, improved vertical jump height, and enhanced overall athleticism.

180 Squat Jumps

Now that you’ve learned about horizontal bounds let’s dive into the next exercise in the Vert Shock program: squat jumps.

Squat jumps are a fundamental plyometric exercise that focuses on improving your vertical jump technique. By incorporating explosive power and strength, squat jumps help build lower body muscles essential for jumping higher.

Post-Shock Phase (Week 8)

In the Post-Shock Phase (Week 8) of the vert shock workouts, you’ll focus on several key exercises to enhance your vertical jump further.

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These exercises include Around the Square, Tuck Jumps, Horizontal Bounds, 180 Squat Jumps, and Split Jumps.

Around the Square

Adjacent to the Arena, athletes ambitiously advance their agility with the Around the Square exercise in the vert shock workouts. This square-based workout offers numerous benefits for athletes looking to improve their agility.

Firstly, it helps to enhance footwork and coordination by forcing athletes to change directions quickly and efficiently.

Secondly, it improves reaction time as athletes must react instantly to changes in direction or cues a coach gives.

Lastly, it strengthens muscles throughout the lower body, including the calves, quads, and glutes, improving power and explosiveness.

Tuck Jumps

Tuck jumps during training can unlock explosive power and enhance your vertical leap.

The benefits of tuck jumps include increased leg strength, improved balance and coordination, and enhanced explosiveness.

To maximize the effectiveness of this exercise, focus on exploding off the ground with every jump and try to achieve maximum height.

Variations of tuck jumps can include single-leg tuck jumps or ankle weights for added resistance.

Horizontal Bounds

One way to improve your lower body power is through horizontal bounds, where you explosively leap forward as far as possible.

For example, imagine a track athlete propelling themselves forward in a single bound, covering an impressive distance with each leap.

Bounding techniques like horizontal bounds are effective plyometric exercises that can greatly enhance jump training and overall athletic performance.

By focusing on explosive power and coordination, these exercises target the muscles used for jumping and help develop the necessary strength and technique for a higher vertical leap.

Incorporating horizontal bounds into your vert shock workouts can significantly improve your vertical leap.

180 Squat Jumps

Squat jumps are a fantastic exercise to amp up your lower body power and boost your vertical leap. Jump Technique, Plyometric Training, Muscular Power, Vertical Jump, and Plyometric Exercises all come together in this dynamic movement that targets multiple muscle groups simultaneously.

Incorporating squat jumps into your workout routine can improve your jump technique and enhance your plyometric training.

Split Jumps

Split jumps are an effective plyometric exercise that can greatly benefit your lower body power and help increase your vertical leap. By performing split jumps, you engage multiple muscles in your legs, including the quadriceps, hamstrings, glutes, and calves.

This exercise involves explosively jumping from a lunge position to switch legs mid-air and land in the opposite lunge position. The rapid change in direction and explosive movement helps to build strength and power in these muscle groups.

Lateral High Jumps

With a burst of explosive power, you’ll be amazed at the height and distance you can achieve during lateral high jumps. This advanced plyometric exercise is designed to improve your vertical jump by targeting the muscles responsible for explosive lateral movements.

Incorporating lateral high jumps into your workout routine can enhance power and agility while improving overall lower body strength and stability. Don’t forget to avoid common mistakes such as neglecting proper form or rushing through repetitions; instead, focus on quality over quantity to ensure optimal results from this challenging exercise.

Depth Jump (Both Feet)

Now that you’ve learned about lateral high jumps let’s move on to another effective plyometric exercise called the depth jump in the vert shock program. This exercise improves your explosive power and jumping ability by training your muscles to stretch and contract rapidly.

There are also variations of depth jumps that can be incorporated into your training progression, such as single-leg depth jumps or adding resistance with weighted vests or ankle weights. By gradually progressing through these exercises, you’ll continue to challenge your muscles and further enhance your vertical leap capabilities.

Single Leg Box Jumps

Mastering single leg box jumps will take your vertical leap to new heights and leave you feeling unstoppable.

Single leg box jumps are excellent for improving explosive power, balance, and overall lower body strength.

The benefits of this exercise include increased vertical jump height, improved stability, and enhanced muscular coordination.

Seated Box Jumps

Get ready to take your vertical leap to new heights with seated box jumps – an explosive exercise that will challenge your lower body strength and give you the power to dominate on the court or field.

Seated box jumps are a plyometric exercise where you start seated on a sturdy box or bench and then explode upward, landing on top of the box in a standing position.

Variations of seated box jumps can be incorporated into your workout routine to add variety or increase difficulty levels. These include single-leg seated box jumps or performing them while holding dumbbells for added resistance.

However, being cautious when performing these exercises is important, as common mistakes can lead to injuries. Some common mistakes include not fully extending through the hips during each jump or allowing the knees to cave inward upon landing.

So ensure you maintain proper form throughout each repetition for maximum effectiveness and safety.


So, you’ve reached the end of your vert shock journey. Congratulations! You’ve completed the pre-shock, shock, and post-shock phases, and now you’re ready to take on the world with your newfound vertical jump skills.

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But here’s the ironic twist – now that you’ve reached this point, you realize it wasn’t just about jumping higher. Throughout this program, you haven’t just gained inches on your vertical leap and developed discipline, determination, and a mindset of constant improvement.

You’ve pushed yourself beyond your limits, overcome challenges, and proven that anything’s possible with hard work and dedication. And while increasing your vertical jump was the goal, you’ve achieved so much more.

As you reflect on your journey from week 1 to week 8, you can’t help but appreciate how far you’ve come. From those initial doubts and uncertainties in the pre-shock phase to pushing through intense workouts during the shock phase and finally embracing your new abilities in the post-shock phase – every step has shaped you into a better athlete and a stronger individual.

But here’s the ironic part – now that you’ve conquered vert shock workouts and surpassed your expectations, it’s time for a new challenge. Once we achieve something remarkable like this, we realize there are always greater heights to reach for. So don’t stop here; keep striving for excellence in all areas of life because who knows what other surprises await when we push ourselves further than ever before.

In conclusion, completing vert shock workouts isn’t just about getting higher off the ground; it’s about discovering our potential and proving that we can accomplish anything we set our minds to. The journey may be tough at times, but remember – iron sharpens iron.

Embrace each phase of this program as an opportunity for growth because there are no limits when it comes to reaching new heights both physically and mentally. So go forth, keep pushing, and continue to amaze yourself with what you can achieve.