JUMP HIGHER.
MOVE FASTER.
Train with a system built for your sport.
The 16-Week Vertical System is a structured, full-gym program for basketball and volleyball athletes who train hard but aren’t seeing the jump gains to match. Built across four phases — foundation, strength, power, and sport-specific transfer — with progress measured, not guessed at.
SOUNDS
FAMILIAR?
Inconsistent jumping that doesn’t match your effort. Training hard in the gym but not seeing it translate to the court. Not knowing whether you’re actually progressing, or just repeating the same plateau — and no real way to measure it either way. This system exists to fix that with structure and real testing, not more random jump workouts.
What you’ll work towards
- A higher, more consistent vertical jump — measured, not estimated
- Explosiveness that actually shows up in-game, not just in testing
- Stronger, more resilient knees and ankles able to handle the impact
- Cleaner landing mechanics, tracked and re-tested every 4 weeks
- A clear, visible before-and-after across the full 16 weeks
Is this program right for you?
Built for intermediate basketball and volleyball athletes with full gym access who are ready to train seriously — this isn’t a beginner or bodyweight-only program. If you have an unresolved knee or ankle injury, start with the Knee Rehabilitation Program first, or see a physio in person before beginning.
WHAT IS
included?
- Full 16-week training plan across 4 phases
- Baseline testing before Day 1, and re-testing every 4 weeks — vertical jump, landing mechanics, ankle mobility, single-leg squat quality
- Video demonstrations and coaching notes for every exercise
- Clear week-by-week progression, built the way I’d program it in the clinic
- Basketball and volleyball-specific tracks in the final phase
- Access through the app, anytime
A structured path from where you are
now to where you want to be
PHASE 1
Foundation
& screening
(Weeks 1–4, 3 days/week)
Before we chase inches on your vertical, we make sure your tendons, joints and landing mechanics can actually handle the load. This is the phase that determines whether the next 12 weeks make you faster and higher — or land you with a sore knee.
PHASE 2
Strength & development
(Weeks 5–8, 4 days/week)
Genuine strength built in the patterns that transfer directly to jumping — squat, hinge, and single-leg stability.
PHASE 3
Power & elastic development
(Weeks 9–12, 5 days/week)
Where training starts to feel like what you signed up for. We teach your body to express the strength you’ve built, fast — through a reactive-strength progression I use constantly in the clinic.
PHASE 4
Peak &
transfer
(Weeks 13–16, 5–6 days/week)
Everything you’ve built gets put on the court. Less raw strength work, more approach mechanics and sport-specific movement — with basketball and volleyball tracks diverging to match how each sport actually loads a jump.
TRAIN WITH clarity
WHEREVER YOU ARE
Everything is delivered through the app — your weekly sessions, exercise videos, coaching notes and progress tracking in one place. Baseline testing happens before Day 1; re-testing is built into every 4th week, so your progress is measured, not assumed. Designed to run alongside your regular basketball or volleyball training.
BUILD BY A
physiotherapist
NOT A GENERIC PROGRAM CREATOR
Most vertical jump programs focus purely on output and ignore what’s actually happening at the joint. This system opens with a real screening — landing mechanics, ankle mobility, single-leg control — the same assessment I’d run in the clinic. That’s what tells us where to start, and it’s re-tested every 4 weeks so you can see exactly what’s changing, not just hope it is.
“10/10 I can recommend Pradeep to everyone”
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- Gustave
“10/10 I can recommend Pradeep to everyone”
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
- Gustave
“10/10 I can recommend Pradeep to everyone”
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat.
- Gustave
START YOUR
PROGRAM
GOAL: Jump higher and move more explosively, with progress you can measure
DURATION: 16 weeks
ACCESS: Immediate, via app
INCLUDES: Full program, baseline + re-testing every 4 weeks, videos, weekly progression
PRICE: €39,-
FAQ
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
What equipment do I need?
Full gym access — this is a structured strength and rehab program, not a minimal-equipment routine.
Take the next step towards a stronger vertical
Stop guessing whether your training is actually working. Start a system built to show you the numbers, not just the effort.