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Thursday, December 19, 2019

Bounce Evolution Team Plans

This document is designed to educate players and coaches and improve the health and performance of athletes of all levels. Please read all of the following.

The following are some simple, effective routines that athletes of any age can benefit from. The athletes who have used the following routines range from 8-10-year-olds up to full-time professional athletes. Visit our website here to read up on some of our training principles on our blog.

The following routines are designed and proven to

Significantly decrease the risk of serious injury and rehab nagging/overuse injuries 

  • Patellar tendonitis (jumper's knee)
  • Lower back pain
  • Major knee injuries (ACL, MCL, PCL, meniscus tears)
  • Ankle injuries (sprains, tears, ruptures)
  • Shoulder pain
  • Shin splints
  • Plantar fasciitis
  • And more 

Significantly improve performance

  • Vertical Jump
  • Speed
  • Agility/Quickness

Improve Mobility

  • Decreased muscle soreness following activity
  • Increased performance 
  • Improved flexibility

I encourage everyone reading this to send me your form clips, so I can personally coach your form and progress you forward in each of the movements. Instagram or WhatsApp works best, my number and page are below.
Please do not hesitate to reach out to me directly to answer questions or help you get the most out of this information. There is also plenty of free information on our website.

Bounce Evolution
WhatsApp: +1 (204) 891-6851
Instagram: @bounce_evolution

Stay tuned for our 3 part video series coming soon. 

  • Demonstration/follow-along video of the Pre-Practice/Competition plan
  • Educational videos detailing background information regarding the training plans as well as explaining the fundamentals of our approach
  • Demonstration/follow-along video of the 3 days in season/offseason routine

How to be successful following this plan:

  1.  Ease into it. Start by performing each day once per week. As you level up, you can add more days
  2. Take rest if needed. This style of training might make you sore in ways you have not been sore before. Rest! It is when your body repairs itself
  3. Read all information and watch all instructional videos
  4. Ask lots of questions! I love questions
  5. Send in form clips! I coach your form after every session 
  6. Move at a proper pace. Increasing weight, reps or intensity too quickly will slow and sometimes even halt progress. Listen to your body
  7. Stay Consistent
  8. Proper intent. Understand why each exercise can help you. Set goals and visualize them during your workouts. Proper intent goes a long way



The goal here is to pump as much blood into the ankles, feet and quads. This will lead to a great warmup, reduced chance of injury during activity and improved performance.

Reverse Sled Variation  - 100 meters (in as little sets as possible)
Deadmill - 3x45-90 seconds
VMO Pulses - 100 (in as little sets as possible)

Post Practice/Competition


The goal here is to pump more blood into the ankle, knees and hips to speed up recovery and reduce soreness. These exercises will also help to fortify and strengthen the connective tissues in the targeted joints. This will improve and maintain performance while reducing the chance of injury.

*In as little sets as possible*

Sissy Squat - x20-25
KOT Calf Raise - x20-25
STL Calf Raise - x20-25/leg
Tibialis Raise - x20-25

During Practice 

* As a substitute for sprints/man-makers*
Walking ATG Lunges - 10-15/leg
(ATG Split Squat Instructional Video)

3-Day Routine (In-season + Offseason)

This is routine any athlete anywhere, at any level can benefit from. It can be done during the offseason, along with other workout plans (will actually increase the benefits of other plans) or In season!
It is simple, easy to follow and you have access to my coaching after each session by sending me your form clips. This 3-day routine can be done once or twice per week. The exercises can be done with minimal or no equipment at all. Feel free to reach out to me, or visit our pages to see variations using different equipment/surroundings.

Day 1: Ankle/Knee Health/Performance

Heel/Toe Walk - 25 meters each
Reverse Sled - 200 meters  OR  Deadmill - 3x1 min  OR  VMO Pulse
SL RDL - 2x10/leg

Reverse Step Up - 3x15-20
Tibialis Raise - 3x15-20
KOT Calf Raise - 2x15-20
STL Calf Raise - 2x15-20
ATG Split Squat - 5x5/leg

Hanging L-Sit Progression 3x15-20  (control the negative/eccentric)

Day 2: Posterior Chain/Strength through Length/Power

Heel/Toe Walk - 25 meters each
Reverse Sled - 200 meters  OR  Deadmill - 3x1 min  OR  VMO Pulse - 3x25
SL RDL - 2x10/leg

Depth Jump Progression - 3x8
Nordics (Variation 1) (Variation 2) - 3x6-12
Seated Goodmorning - 3x8-10
Jefferson Curl - 3x8-10

Day 3: Upper Body Strength through Length

Heel/Toe Walk - 25 meters each
Reverse Sled - 200 meters  OR  Deadmill - 3x1 min  OR  VMO Pulse - 3x25
SL RDL - 2x10/leg

YTAW Movements 3x5 of each movement
Banded Pull Aparts 3x8-12
Push Up Progression - 3x8-12
Pull Up Progression - 3x8-12  OR Row Progression - 3x8-12

Mobility Routine: Can be done 1 to 6 times per week following a workout or warm-up

Calf Stretch - 3x45sec
Couch Stretch - 3x45 sec
Reverse Nordic - 3x10
Weighted Butterfly (Deficit Butterfly)- 3x10
Seated Pancake (Cable Variation) - 3x10
Piriformis Release - 3x6-8/leg
90/90 Static Holds - 3x45 sec/side

Thank you for reading!


WhatsApp: +1 (204) 891-6851
Instagram: @bounce_evolution

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.

Saturday, December 7, 2019

Train Yourself to Enjoy Training

The more positive feelings of accomplishment, fun, and success we can attach to what we perceive training to be the more we will enjoy it.

Instead of valuing workouts based on how SORE you get "That class just fucked me up". We should all be focusing on QUALITY EXERCISES that make you FEEL GOOD and are SUSTAINABLE that allow you to be active again the following day.

This is a quick 3 min read that can help you reach new heights in 2020

STOP "Grinding"
STOP Searching for External Motivation 
STOP Forcing yourself into Workouts you do not enjoy
STOP Falling for Clever Marketing Tricks Designed to play off your Insecurities and buy Products/Services

Do you struggle to find the motivation to workout?
Do you dread going to the gym?
Are you looking to take your performance, fitness and health to the next level?

This article is NOT going to try to sell you training sessions, classes or products. 

This article IS going to teach you how to train yourself to ACTUALLY ENJOY physical activity, as well as THE PROCESS, for those of you who already enjoy being active. 

In this article you will learn:
  • How using Extrinsic Motivation sets you up to fail
  • Strategies to Build Intrinsic Motivation 
  • How to Effectively set Realistic and Relevant goals
  • Bonus - My Unique trick to becoming addicted to training 

Before I go any further, I want to explain to you what extrinsic and intrinsic motivation are.

Extrinsic Motivation is behaviour or action that is driven by external rewards, such as money, social status, advertisements etc. Because this type of motivation is powered by factors outside of the individual, the motivation is dependant on those factors. This means that if the motivating factors are removed, the individual will no longer be motivated.

Intrinsic Motivation is behaviour that is driven by internal factors, such as goals, positive self-image etc. This type of motivation is more powerful and lasting, as it is not dependant on external factors to continue the desired behaviour. 

Relying on Extrinsic Motivation sets you up for Failure

Check out this ad for a "Motivational Fitness Channel

What did you notice about this ad?

- It focuses on external motivation
- It plays on peoples desires to look a certain way
- It does not provide any actual useful information

Using ads like this in order to motivate yourself is setting yourself up for failure. Often times these ads will motivate someone for a short period of time but when you fail to see results like in the video the motivation fades and you give up. 

What do you notice about this ad?

  • It focuses on intrinsic motivation
  • It does not simply show a bunch of glamorous results
  • It encourages hard work and consistency
This leads to my next point...

Power of Intent

The power of intent is more powerful than you realize. 

What exactly is intent?

Intent has two main components. 
  1. Intent is creating realistic goals and visualizing them during the process (in this cause training). 
  2. Intent is actually knowing the purpose of each exercise and how it relates to your goal
A basketball player might have the goal of dunking a basketball for the first time and visualise this goal while performing practice jumps. This allows the player to put maximum intent and effort into each and every jump!

The power of intent not only helps you reach your goals quicker and more effectively but also leads to more enjoyable training sessions

Realistic Goal Setting

You guys already know what it means to set goals but here are two tips that will help you create better goals, and improve your chances of reaching them.
  1. Set "realistic" goals. Do not confuse this with me telling you to set less ambitious goals. I will never tell someone their goals are too ambitious. I will, however, ask someone, "how are you going to get there?" By setting many smaller realistic goals you can follow those goals to your eventual big ambitious goal.
  2. Attach an emotionally compelling reason for the goal. For example, "I want to play post-secondary sports because I want to prove to *insert name here* wrong." or "I want to live a healthier lifestyle because I want to be able to fun with my kids". This allows for a strong power of intent during training and a higher likelihood of success.


This is a big one and unfortunately seems to be forgotten and disregarded by the fitness industry. 

Micro-dosing refers to shorter workout routines that can be done more often. This method does not cause you to be exhausted and broken down from a gruelling workout allowing you to do multiple 10 to 15-minute sessions in one day when time allows, or to squeeze a quick workout into a busy day. This can allow for more higher quality workouts being completed!

Not only is micro-dosing effective in terms of getting more quality sessions done, but it can also have a very positive impact on how you associate working out. 

Consider these two scenarios...

  1. An individual who is trying to make healthy changes to their life buys an expensive training plan that promises results and includes daily long gruelling sessions that leave the individual very sore, exhausted after each session.
  2. An individual who is trying to implement a healthier lifestyle begins adding a short 15-20 min home workout into their routine 3 days a week as well as a short 10-minute stretching session before bed. As the workouts become easier and the individual sees some results, more sessions and intensity are gradually added to their weekly routine ensuring to not overload the individual.
Which scenario do you think is most likely to lead to success?
Which is more sustainable?
Which is more enjoyable?

The more positive feelings of accomplishment, fun and success we can attach to what we perceive training to be the more we will enjoy it

Instead of valuing workouts based on how SORE you get "That class just fucked me up". We should all be focusing on QUALITY EXERCISES that make you FEEL GOOD and are SUSTAINABLE that allow you to be active again the following day.

Bonus Trick

This is a hack I have been playing around with, with some of my clients. It involves tricking the mind into enjoying training! Try this one out for yourself.

  1. Sit down facing a blank wall, or something that is not visually stimulating. 
  2. Stare at the wall. Your goal is to reach 10 minutes. 
  3. Do not look at the clock. How long were you able to sit for? How good was your sense of time?
  4. Immediately jump right into the first set, or warm-up of your training session.
You will notice it becomes easier to sit for long as you practice and your sense of time will improve. More importantly, you will become SUPER bored and your Dopamine levels will plummet. Then once you jump into your workout, your dopamine levels will shoot up since you are suddenly stimulated. Over time, your brain will associate training sessions with happy feelings due to increased dopamine levels!

If you learned something please share!

Thank you for reading,


WhatsApp: +1 (204) 891-6851
Instagram: @bounce_evolution

The information above is not a substitute for medical advice. If you are experiencing pain or discomfort, it is always better to see your doctor before starting any type of rehabilitation to ensure you are properly diagnosed.