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Tommy Hansen | Vertical Jump Specialist 🚀

@freestyle_jump_guy

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Owner of Perform 4 Life
Director of Sports Performance @topflightvbc 🏐
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What started as a personal pursuit back in 2020 trying to improve my own vertical jump

6 years later has turned into a full time career that has now been watched & followed by people of all ages across the entire globe

It’s truly unbelievable what has happened over the last 6 years, but the fun part is that we are just getting started

As an appreciation to all of your support, all programs & courses on my site are 50% OFF

Comment or DM me “50K” and I will DM you the link to everything that is on sale until 3/29/2026

100K coming soon ⏰

Lets get to work 🚀🚀🚀 by @freestyle_jump_guy

You guys asked for it so here ya go

Considering this video is 3 minutes long with a huge amount of context to explain measuring jump height, I don’t expect most people to actually absorb it all (and most people probably don’t even care in the first place)

But for those who do, there’s really only 1 criticism I can think of that you can have for the data I presented and the context around it

I DO NOT have a picture or video of exactly where the vertec was set to at @apexathlete.official CHICAGO to make sure it was perfectly placed on the line so that the 11’4” was 100% absolutely perfect on that day with the vertec

So I guess what I’m saying is that my TRUE 40” vert falls entirely on the shoulders of @timrileytraining and if he set the vertec up PERFECTLY on the 10’ on the line on that day so that the touch was exactly 11’4” 😂

With the reputation Tim has, I’d think it’s a pretty safe bet he put the vertec where it should be lmao

For those who care and have been keeping up with this, here ya go

For those who have no idea about any of this, hopefully you learned a little bit about how vertical jump is measured & interpreted

I’m going to continue to train and hopefully in the future I can come back with a higher jump of TRUE 41+ VERT

But even then I bet people will still tell me I barely jump 30” 😂

Let’s get to work 🚀 by @freestyle_jump_guy

Here’s a full training day for the one and only @georgia.watsonnn ⬇️🏐

Georgia is in offseason mode and has 4 weeks until she is officially on campus as a Kentucky Wildcat

Here’s the full breakdown of Georgia’s training day:

Prep
-Warm up (not showcased)
-TRX ER holds 2 sets 5x5s hold
-Staggered Stance Rhythm Pogos 1x6 jumps each side
-Double hop bounds x20yd down & back
-Fast feet twitch drill x12s easier

Main Jumps:
-Sidestep to Hurdle 1x3 each side
-Single Leg Approach Jumps 1x3 each side
-Max Effort Approach (6 hurdles & Vertec Test)

Sprints
-5yd Build 10yd Fly x2 Reps
-10yd Build 10yd Fly x2 Reps

Lift:
-Pause Squats 4x3 Reps
-Pause Chin Ups 4x3 Reps
-DB Bench 4x6 Reps
-Seated Calf Raise 1x25-30

Recovery:

-Nasal Breathing x 10 Breaths (5 second inhale, 7 second exhale, 3 second hold)

Georgia is one of the most dedicated and hardworking athletes I have ever met, and is also one of the most elite humans as well

To all the folks at Kentucky, you guys will be lucky to have her, as she has been an honor to work with as an athlete the last few years 💪🏽

Give this workout a try if you want to become elite like our friend Georgia 🚀🏐 by @freestyle_jump_guy

When it comes to shoulder care, many athletes fall short & run into issues because of 2 things:

1. They simply hit too much (too much just simply meaning threshold supersedes preparation & stress capacity)

And 2. They baby their shoulder when doing arm care and just do light resistance band exercises or “activation drills”

Why those drills aren’t inherently bad (we use them), they fall short becuase they miss the most important thing when it comes to injury resilience - which is capacity to handle big time stressors

Big muscles must do big jobs, and smaller muscles need to be capable to complement and work together with the heavy hitters

Train heavy in vulnerable positions, give the smaller muscles the one they deserve, and watch your hitting volume closely and be smart

That is the recipe for healthy shoulders, not a few band drills you would see in a PT clinic

Train HARD and train SMART‼️

Let’s get to work 🏐💪🚀 by @freestyle_jump_guy

11 Multi-Directional plyometrics that we use with our volleyball players on a regular basis 🏐

Volleyball is a game of change of direction, which means it is important to train not only multidirectional speed, but also multidirectional PLYOS along side of it

Give these a try and let me know what you think 🚀🏐 by @freestyle_jump_guy

Comment “VIRTUAL TRAINING” if you would like to work with me directly online and have me write a training program specifically for you

Volleyball players please don’t make this mistake

Your body and your coaches will thank you

Get to work in this little offseason you have to be ready when the chaos of club begins 🏐🚀 by @freestyle_jump_guy

High School Season is wrapping up, which means club season is right around the corner ‼️🏐

This is a crucial time period for volleyball players to get some high quality off season training in before club starts

It’s not a long time, but every window volleyball players have without much on court work is a crucial time to try and push the needle with their training (as long as they are healthy of course and aren’t dealing with an injury that would prevent them from doing so)

From now til club season here are the 3 things we are focusing on:

1. All out approach jumping
2. Higher volumes of hopping & leaping
3 More Change of Direction work

The WORST thing you can do is take the next few weeks completely off, and then jump right back into club and expect to just adapt right away and be fine

Big, random spikes in workloads is one of the biggest threats that can lead to injuries, so do your due diligence and put the work in these next few weeks so you’re ready for the madness of club season 🔥

Let’s get to work 🏐 by @freestyle_jump_guy

Comment “COURSE” and I’ll send you the link to my Plyo course so you can get insight to my entire jump training philosophy, sample programs, and exactly how PLYOS are implemented with our athletes

We don’t place much of an emphasis on directly training standing vertical, and don’t spend very much time on it

It’s not a useless metric by any means, but when I write programs there is no underlying desire to improve a standing vertical when I’m deciding what to do

Most times (not always) when an approach jump goes up there’s usually an uptick in standing vertical (sometimes it’s marginal and not much)

When standing vert goes up, approach jump does not always follow

If you’re very undertrained, you’ll probably see standing vert and approach vert go up regardless of what you do because you’re working with beginners

But most players eventually will reach a point where they realize their approach is stuck

This is where a more dynamic PLYOS style approach might fill the gap (while lifting and sprinting and doing all the other necessary things too of course simultaneously)

If you want to become a versatile, dynamic jumper

Then it’s probably a good idea to train to be versatile and dynamic

Let’s get to work by @freestyle_jump_guy

Here’s exactly what we do during club season at every single practice at @topflightvbc

Although we do this during club season, this is the exact same thing that can be done during high school and college season as well

Although it may look like a lot, what you see in the video only takes 20 minutes of practice time

And we have over 150 people that partake in this at the exact same time, so it’s definitely feasible and can be done by any team

There’s no place that is gonna have greater consistency of attendance than practice

So if you want to ensure a consistent Plyometric program is in place that your athletes adhere to, it’s hard to find a better place to do it than practice

Let’s get to work 🔥🏐🚀 by @freestyle_jump_guy

One of the best strategic moves that most clubs and high schools don’t take advantage of is implementing a high quality Plyometric program at practice

And most times it’s because people love to complicate it when it’s actually super simple

Pretty much all PLYOS can be categorized within these 4 categories

1. Leaps
2. Single leg
3. Deep
4. Max Effort

We implement all 4 of these PLYOS nearly every single day that we train, which is usually 2-3 days per week

And all we do is undulate intensities and volumes to switch things up to improve on all of them

And as stated in the video, here are the sets & rep guidelines we follow:

Plyo categories 1-3 (Leaps, 1 leg, deep)

➡️ 1-3 sets, 10-25yds or 6-20 seconds. 2 foot jumps will be shorter distances, 1 foot PLYOS usually extend further. In terms of intensity, the more effort that is exerted the shorter distance or time is prescribed (the exception is when the goal is for distance, and that’s a situation you’ll have long distance and high intensity)

4. Max effort jumps

➡️ 6-15 jumps spread across anywhere from 1-5 sets (usually we pair this with upper body lifting since our logistics allow for it) OR you can do 1 giant set where you do all the reps at 1 time as long as there is plenty of rest for quality reps)

Some days we will do 1 set of hops and 3 sets of leaps, other days it might all be 2 sets

That is where the art of coaching comes into play where the coach has the “FEEL” of what to do, when to do it, and how much

But in general these are the format and prescriptions we adhere too

Hopefully this helps a lot of you and gives you all an idea of how we do things DURING PRACTICE

Also, for all jumps you see on the mat, we use @plyomat_aat of course as they are the most elite jump tech on the planet 🔥

Let’s get to work 🚀🏐 by @freestyle_jump_guy

COMMENT “VIRTUAL TRAINING” if you want to work directly with me with online training for volleyball 🏐

Most plyometric training for volleyball usually will revolve around hitters & setters looking to jump higher and get an edge above the net

But our defensive crew deserves some love too‼️

PLYOMETRICS do way more than just get athletes to jump higher, and what we’re ultimately doing with any plyo program is improving efficiency and outputs with the ground in dynamic situations that involve a ground contact

Which is exactly why defensive players need PLYOS as well

If the goa is to run faster, be quicker, and bounce around the court like a pinball, plyometrics have the ability to build those qualities

The only difference in my plyo programs for my defensive players in comparison to my hitters is that I don’t do as much approach jumping with them

Instead, I might add some additional deep tier PLYOS., twitch work, or some extra speed & agility reps in place of approach jumping

If you are a defensive specialist, DO YOUR PLYOS!!!

Let’s get to work‼️ by @freestyle_jump_guy

Plyometrics should not be neglected in season‼️🏐

Especially since the sport played year round

In season training is not complicated, all you need to do is select variations from the above 7 categories and do a few sets of each during the week in small doses

Give these exercises a try and let me know what you think

Let’s get to work 🚀🏐 by @freestyle_jump_guy