RISE Program

Plyometric training is a type of exercise that focuses on quick, powerful movements—like jumping, hopping, and bounding. Typically, done only with body weight, without additional resistance. The goal is to train the muscles to generate more force in less time, which helps athletes become more explosive. Think of it like “spring training” for the body. By doing exercises that stretch and contract the muscles quickly (like jump squats or box jumps), student-athletes build strength and speed at the same time. Plyometrics are especially helpful for improving vertical leap, quick first steps, and overall athletic performance in sports like basketball, volleyball, soccer, and football. When done properly, it’s safe, effective, and incredibly beneficial for young athletes looking to take their game to the next level.

Yes. Safety is a top priority in the RISE Program. All exercises are age-appropriate and progress at a pace that matches each athlete’s individual strength and skill level. We emphasize proper form, technique, and recovery to reduce injury risk. Our program is designed to build strength and explosiveness without overloading growing bodies.

The RISE Program is built with busy student-athletes in mind. It typically requires 3 to 4 sessions per week, each lasting about 45 to 60 minutes. It’s designed to complement, not compete with, school, sports practices, or other commitments—so athletes can train effectively without burning out.