Get Quick / Blue Knight Baseball

Session #4: Plyo

Thursday, September 17th, 2026

Time

5:15–6:00 PM CT

Location

The Dungeon

Primary test of the day

Max Vertical Leap

2–3 attempts. Step into the jump to create more explosion. Balance and body control will play a role in turning that momentum into height.

When performed well, athletes can add upwards of 10 cm to their stationary vertical.

Raw results will be recorded in centimeters, then converted afterward into Vertec Vertical.

Today’s programming

1. Dynamics

   Knee to Chest
   Eddies
   Quad Stretch
   Russian Kicks
   Lunge & Twist
   Backwards Walk
   Hip Swings

2. Speed / Agility

   High Knee March
   Marching Skip
   High Knees
   Butt / Cycle Kicks
   Carioca
   Prime Times

3. Plyo / Elastic

   Stilts / Ankle Pops
   Skipping — Low
   Skipping — Medium
   Skipping — High
   Broad Jumps
   Single-Leg Hops
   Bounding
   Bounce Forward / Backward

4. Primary Test

   Max Vertical Leap

5. Final Block

   Countermovement Box Jumps

Get Quick Athletics · Athlete Development