Vertical Vortex

Vertical Vortex is an explosive, alternating EMOM designed to build lower body power and jumping ability in young athletes. It pairs bodyweight plyometrics like squat jumps, broad jumps, lateral bounds, and depth drops with dumbbell loaded strength and power work such as RDLs, push presses, and step ups. The alternating format keeps every jump sharp and hands free, while the dumbbell minutes build the strength base that supports higher, safer jumps over time. Athletes finish with better vertical power, cleaner landing mechanics, stronger hips and legs, and the athletic control they need to jump, cut, and explode with confidence.

How it works: Tap Start and follow along in real time. The video guides you through each drill and rest period automatically, so you can stay focused on your jumping instead of watching the clock.