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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.

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