The 9 Steps
Air Alert Workout Chart
Advanced Workout Chart

Step 6: Thrust Ups

Thrust Ups is an exercise designed primarily to strengthen your calves; however, it also strengthens the sides of your thighs and help with elasticity of the Achilles tendons.

This exercise develops the muscles required for quick, repeating jumps.

To perform the exercise, simply jump straight up and as soon as you land, thrust yourself back up as hard and as high as you possibly can.When you land, it is important that you allow your legs to bend ever so slightly. It is very important that you are back up in the air as high and as quick as possible to get the full effect of this exercise. Bending your legs too much will help strengthen the front of your thighs, not the calves and sides of your thighs as the exercise is designed to do. You can use your arms to help thrust yourself back up into the air.

Thrust Ups

Step 1: Begin with your legs slightly bent
Step 2: Thrust yourself up as high as you possibly can
Step 3: The split second that you land, thrust back up as high as you can allowing your legs to bend only slightly. It is helpful to use your arms to throw yourself back up into the air

Rest about 1 minute 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.