The 9 Steps
Air Alert Workout Chart
Advanced Workout Chart

Step 8: Squat Hops

Squat Hops™ is extremely excellent for isolating the entire thigh and produces unbelievable explosiveness. Squat Hops™ greatly helps to improve cardiovascular endurance, short distance running speed and lateral quickness.

Squat Hops™ is a very taxing exercise and, for this reason, we designed the exercise to be completed only 1 day per week. During each week of Air Alert®, you must complete Squat Hops™ only on Wednesday and on no other day. Should you decide to do the exercise more than 1 time per week, you will be risking extreme muscle fatigue and poor muscle recovery. Poor muscle recovery will lead to less vertical gains over a longer period of time.

To begin the exercise, simply squat down to a sitting position with your legs bent at a 90 degree angle. Your thighs must be parallel to the ground. You will be in a complete sitting position. Make sure your back is completely straight and you are supporting yourself on the balls of your feet with your heels off of the ground.. This can be achieved by keeping your head up while looking straight ahead and lifting up your heels. You will be sitting but slightly standing on your tiptoes.

For balance, you will need a basketball or volleyball to hold in front of you. Grip the ball to the side such as when making a chest pass. During the exercise, hold the basketball at chest level and look straight ahead.

To perform the exercise, maintain the sitting position while gripping the ball. Look straight ahead and hop/bounce no more than 3-5 inches off of the ground. You must try to keep your thighs as close to parallel as possible on each hop. You will use your calves and thighs to help you jump. One hop/bounce is considered one repetition.

The Squat Hops™ Blast Off: At the completion (the last repetition) of each set, you must explode into the air as high as you possibly can. The height of your jump will not be great but will be effective.

The blast off is extremely important. The blast off works your thighs slightly harder and will give you an additional 1-2 inches over the course of the 15 week workout. Exert as much energy as you can during the blast off.

Squat Hops

Step 1: For balance, hold a basketball or volleyball at chest level
Step 2: Squat down into a sitting position while holding the ball. Make sure that you are looking straight ahead and that you are elevated on the balls of your feet (half tiptoed). Make sure that your thighs are parallel to the ground
Step 3: Hop or bounce in the seated position between 3-5 inches per hop
Step 4: Land back to the seated position with your thighs parallel to the ground
Step 5: Hop back to 3 to 5 inches off of the ground
Step 6: Blast off: On the last repetition, blast off of the ground as high as you can

Rest 2 to 3 minutes between sets.


TMT Sports
4242 Windemere Lane
Charlotte, NC 28211


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About TMT Sports

TMT Sports was founded in February, 1991 by Timur Tukel and operates out of Charlotte, NC. TMT Sports produces 2 basketball products designed to greatly improve a player's playing ability.

Air Alert: The Complete Vertical Jump Program was first published in September, 1991 and continues to be the number 1 program used in the game. It is now free open source content.

Court Controller heads up dribbling mask was first released in 2003 and then re-designed in 2016.