Manuals / Instructions

VERTICAL VELOCITY BUILDER

The Vertical Velocity Builder consists of a sturdy jumping platform, a padded harness and a set of adjustable stretch latex cords. When you jump up, the super-stretch latex cords pull you down with the weight distributed on your shoulders. Your arms are free to swing, providing a full range of motion in the exact same way that you perform in competition.

The resistance of the latex cord is adjustable for a 90 lb youth up to a 270 lb experienced athlete. With repeated plyometric jumps, hops, squats, and run-in-place exercises, measurable improvements in speed and vertical leaping ability are quickly developed. The Vertical Velocity Builder is easy to use and easy to move. The welded steel frame and heavy wood platform can withstand the thousands of workouts your team will put it through. The padded harness easily attaches to the adjustable super-stretch latex cord. You can used the Vertical Velocity Builder indoors or outdoors. It can be secured to the floor or ground by putting 40 lbs of weight on each end, or it can be held to the ground by two assistants.

Before you use the Vertical Velocity Builder, make sure that you are physically fit by having a physical by your MD. Always be sure to inspect the super-stretch latex cord before each use. Always replace the cord if any signs of unusual wear appear. Replace every two years. Always inspect the anchoring and all of the hardware before each use.

SQUAT THRUSTS

Connect the super-stretch latex cord making the cords to two equal size semi-circles. With the harness on, stoop down on the platform and connect the bolt snaps to the D-rings on the harness. Stand up fully, position feet, then return to a half-squat position. With your back straight, jump off the balls of your feet, using your arms vigorously. Land on the balls of your feet and return to the squat position. Repeat. An excellent workout is the 5-5-5 series. This consists of 5 non-restricted vertical jumps, immediately followed by 5 squat thrusts on the Vertical Velocity Builder, then do 5 nonrestricted vertical leaps.

TOE RISERS

This exercise can be accomplished with greater resistance than the squat thrusts because you do not leave the ground. Hook yourself up to the Vertical Velocity Builder as in the squat thrusts. Push off your toes and hold this position for a few moments. Do the same with the single-toe risers. You can get more range of motion and aid in the strength and flexibility of the Achilles area by using a piece of 2 x 4 lumber to stand on. Do these toe risers with both legs and individually.

HOPPING SERIES

Connect the harness to the super-stretch latex cord with moderate resistance. Do repeat hops in the following series: RRRRRRRR, LLLLLLLL, RRLRRLRR, RRLLRRLL. The cord tension should be moderate for hopping.

RUNNING IN PLACE

This is an excellent early season conditioning exercise combining specific strength in the running muscles and cardiovascular conditioning. Don’t cheat yourself. As you get tired, concentrate on maintaining full range of motion, erect posture, pushing off the toes and high knee lift. The best results come in counting the number of steps you take and building that number up. Speed up the run as you get stronger. Be sure to push off the toes as you run in place.

KNEELING RISERS

Use light resistance for this quadriceps developing exercise. Start by kneeling on your right knee, keep shoulders erect and back straight, then stand up from this position; alternate legs.

DRIVE STEP

Anchor the Vertical Velocity Builder with weight on one end or have someone stand on the edge of the platform. Connect each length of the super-stretch latex cord to the heavily anchored end. Connect the opposite ends of the cords to the harness. From a 3-point football position or a 4-point sprint start position, drive away just one step. Your foot should be pushing against the metal Vertical Velocity Builder frame. The important point to remember is to drive off the ball of your foot, fully extending the foot and leg. NOTE: This drill is easy to do in twos; have your teammate stand on the end as an anchor and then trade positions after some reps.

RESISTED FROG JUMPS

Attach the super-stretch latex cord the same as for the Drive Step. The difference is that this time you use the Vertical Velocity Builder frame to anchor your jumps on the ground. Drive completely and fully with both legs for a powerful forward jump. Immediately jump backwards to your starting position. You should be jumping about 2 feet out and back. Build your speed of jumping. Start with a series of 3 sets of 20 each. Slowly build up to 5 sets of 40 each. Be sure to totally extend your jump. Use your toes to drive.

VERTICAL VELOCITY BUILDER WORKOUT: How to Increase Your Workout with a Simple 3-Month Program

Begin with a very easy workload (number of jumps) the first week and add 2 to 4% difficulty each week. Working in this way for 3 days per week, 3 sets per day, the Vertical Velocity Builder with bring you tremendous gains in jumping, sprinting, quickness, balance, and power. Beginning in the 5th week add a 4th set, then beginning in the 8th week add a 5th set. If you are an advanced athlete you may start with a higher number of jumps than what is offered here, but start easy.