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See Air Alert II for instructions regarding the first 5 exercises. Be sure to follow all warm up and cool down instructions identified in the Air Alert II. Step 1 - For balance, hold a basketball or volleyball at chest level. You can hold the ball with your hands at each side of the ball or hug the ball.
AIR ALERT III - Free download as PDF File (.pdf), Text File (.txt) or read online for free. Increase your jumping.
The document outlines an exercise program called Air Alert III designed to increase vertical jumping ability. It is a 3 day per week workout that alternates exercises each week and includes exercises like leapups, calf raises, stepups, and new exercise called squat hops.
ATR ALERT III: THE COMPLETE VERTICAL JUMP PROGRAM Introduction For the past 11 years TMT Sports has sold the most popular jump training program on the market, Air Alert II: The Complete Vertical Jump Program - Revised. Although Air Alert has become a favorite around the world, we have worked to improve it.
The Air Alert III upgrade is the improved Air Alert. We changed the number of sets and reps, and, most importantly, we changed the number of days per week that the program will be completed which will help with overall muscle recovery and strength development.
Step 1 - For balance, hold a basketball or volleyball at chest level. You can hold the ball with your hands at each side of the ball or hug the ball. Step 2 - Squat down into a sitting position while holding the ball.
The Air Alert III exercises are identical to the Air Alert II exercises with the exception of a new exercise, Squat Hops™ (see below). See Air Alert II for instructions regarding the first 5 exercises.
