For Players
Chase the Rim
Train toward the first dunk, higher rebounds, stronger finishes and the confidence that comes from feeling more explosive.
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Description
For Athletes Close Enough to Believe
The Rim Isn’t Far Away. Train for the Inches That Change Everything.
Whether the goal is touching the rim, finishing a first dunk, winning more rebounds or becoming a more explosive athlete, Vertical Blitz turns jumps, squats and strength work into a progressive shoulder-to-heel challenge. Start at the right resistance. Earn the next step. Keep climbing.
Three training levels. Progression from 10 to 360 lbs.
Train for the Moment You Reach the Rim
Shoulders to HeelsTrain force through the entire athletic chain.
Small Progression StepsAdvance in planned 10 lb or 20 lb increments.
Two Ways to TrainUse bands alone or add dumbbells for LVRT.
More Than a Vertical
The First Dunk Changes What an Athlete Believes Is Possible.
The gap between almost and above the rim may be only a few inches. Those inches are earned by producing more force, transferring it through the body and continuing to progress when familiar training stops creating the same demand.
For Parents
Give Effort a Path
Give a developing athlete structured resistance and a progression that can grow instead of becoming another training tool they quickly outgrow.
For Coaches
Raise the Team Standard
Progress different athletes, train on the court or in the weight room and combine the system with strength work already in the program.
Why Vertical Blitz Is Different
Start With the Right Package. Keep Building Beyond It.
Every athlete begins with a complete Youth, Intermediate or College/Pro package. The difference is what happens next: individual Vertical Blitz bands can be purchased separately, so the system can grow as strength and explosiveness improve.
| Training Need | Typical Limited Kit | Vertical Blitz Progression System |
|---|---|---|
| Starting Point | A general assortment that may not match the athlete’s current level. | Choose a complete Youth, Intermediate or College/Pro package built for the athlete today. |
| Progression Steps | A few widely spaced resistance choices can make the next jump too large. | Planned 10 lb or 20 lb progression steps let athletes raise the demand more gradually. |
| Upgrade Path | Once the athlete reaches the kit’s limit, the entire set may need to be replaced. | Purchase compatible individual bands as needed and keep building on the system already owned. |
| Body Coverage | Often concentrates resistance around one region. | Shoulder-to-foot resistance challenges the full athletic chain. |
| Strength Training | Primarily designed for band-only movements. | Train band-only or combine with dumbbells and kettlebells for LVRT. |
Your first package is the starting point—not the ceiling. Begin at the appropriate level, then add individual 10, 20, 40, 60, 80 or 100 lb bands as the athlete is ready. Move from Beginner to Intermediate to College/Pro resistance without abandoning the accessories or training system already owned.
Close Is Where Serious Athletes Separate Themselves
When Training Feels Familiar, Raise the Standard.
The athlete you want to become cannot be built by endlessly repeating yesterday’s challenge. Beginners need manageable resistance and sound movement. Developing athletes need a visible path forward. Experienced athletes need a new stimulus when familiar training no longer creates the same demand.
Earn the FoundationOwn the movement, build confidence and establish force with lighter resistance.
→
Raise the StandardMake improvement visible by adding resistance in planned 10 lb or 20 lb steps.
→
Change the DemandRefuse to let familiar training become comfortable—add heavier bands or LVRT.
Serious athletes do not confuse repetition with progress. A plateau can be the signal to change the stimulus. Vertical Blitz gives you multiple resistance levels—and the option to combine bands with dumbbells—so the training demand can evolve with the athlete.
Foundation Plan
Beginner
Two weekly sessions focused on movement quality, landing control, lower-body strength and learning to accelerate against light resistance.
Build Force + Speed
Intermediate
A three-day structure combining band-only jumps, unilateral strength and dumbbell-plus-band LVRT.
Advanced Performance
Pro
Higher-level force, reactive and contrast sessions for experienced athletes with a strong technical base.
Break the Plateau
Last Inches
A four-week plateau plan that changes the stimulus, manages fatigue and emphasizes high-quality force and jump intent.
Free Quick-Reference Guide
Build the Resistance You Want With the Fewest Bands
See the minimum band combination for every resistance step in the Youth, Intermediate and College/Pro packages—from 10 to 360 lbs.
Download the Band Combination Cheat SheetIncludes the College/Pro 360 lb setup and the optional Blue 60 four-band shortcut.
Each plan includes sets, reps, rest periods, weekly progression, resistance guidance, jump testing and safety instructions. Individual results vary; no program can guarantee a specific jump increase or a dunk.
Choose the Progression That Gives You Somewhere to Go Next
Every package includes the bands shown, a HoopsKing storage bag, shoulder sleeve, two foot stirrups and the four-workout Vertical Blitz digital training system. Individual bands can be added as the athlete progresses.
Build the Foundation
Youth
$99.99
Best for: younger or developing athletes beginning structured resistance and jump training.
Create disciplined progression with lighter resistance and clear 10 lb steps.
- Progress from 10–120 lbs
- Clear 10 lb progression steps
- Four band levels that create a visible path forward
Includes: Red 10 ×1, Orange 20 ×1, Yellow 40 ×1, Blue 60 ×1, Accessory Set ×1.
Choose Youth — $99.99
Most Popular
Separate Yourself
Intermediate
$114.99
Best for: serious developing and high-school athletes chasing more explosiveness and a first dunk.
Build from a manageable starting point into a broad resistance range without losing the small progression steps.
- Build from 10–240 lbs
- Precise 10 lb progression steps
- Reach the advertised range using no more than four bands at once
Includes: Red 10 ×1, Orange 20 ×1, Yellow 40 ×1, Gray/Silver 80 ×1, Black 100 ×1, Accessory Set ×1.
Choose Intermediate — $114.99
Train for the Next Level
College / Pro
$149.99
Best for: experienced college, professional and advanced strength-trained athletes.
Bring advanced resistance and purposeful 20 lb progression into serious athletic training.
- Advanced progression from 100–360 lbs
- Purposeful 20 lb progression steps
- Reach 360 lbs with five included bands—or four with an optional Blue 60 lb add-on
Includes: Orange 20 ×1, Yellow 40 ×1, Gray/Silver 80 ×1, Black 100 ×3, Accessory Set ×1.
Choose College / Pro — $149.99
Why Shoulder-to-Heel Training Matters
Power Is Never One Muscle. It Is the Entire Chain.
The jump people notice begins with the work they never see. Explosive movement depends on the hips, knees, ankles and trunk contributing in sequence. Vertical Blitz runs from the shoulders to the feet so resisted squats, jumps and athletic movements challenge the chain to create, stabilize and transfer force together.
DeltoidsDeveloped deltoids create a faster, more forceful arm swing—helping increase upward momentum and takeoff velocity.
ChestA stronger chest supports explosive arm drive and keeps the upper body connected to the lower body during a full-effort takeoff.
CoreA strong core keeps the torso rigid so force created by the legs transfers upward instead of being lost through poor posture or unwanted movement.
Hip FlexorsStrong, mobile hip flexors improve pelvic control and help reposition the legs quickly. They support efficient loading, knee drive and repeated jumping.
QuadricepsThe quadriceps are major takeoff muscles. Developing them helps the athlete extend the knees with more force and accelerate harder into the floor.
Upper BackA strong upper back keeps the chest from collapsing and supports an aggressive arm swing—helping the athlete direct more force vertically.
GlutesThe glutes are one of the jump’s primary engines. Stronger, more explosive glutes produce powerful hip extension and a more forceful drive out of the loaded position.
HamstringsThe hamstrings work with the glutes to extend the hips and accelerate the body upward. Developing them strengthens the posterior-chain drive behind an explosive takeoff.
CalvesThe calves finish the jump by driving the ankles into full extension. Greater calf strength and explosiveness help add force during the final instant before leaving the floor.
AdductorsStrong adductors stabilize the hips and help keep force traveling vertically. The adductor magnus also assists hip extension when driving out of a deep athletic position.
Some muscles create the force. Others keep that force from being wasted. Develop the entire chain so more of the power you produce reaches the floor—and sends you upward.
01Create the Load
02Turn Load Into Force
03Connect the Entire Chain
04Finish With Intent
How Dumbbells + Bands Change the Rep
When the Body Expects the Same Load, Change the Demand.
A squat is not equally difficult from bottom to top. Coming out of the bottom and through the sticking region is typically the hardest part of the free-weight movement. As the athlete rises and leverage improves, the same dumbbell becomes mechanically easier—even though its actual weight has not changed. Vertical Blitz bands create the opposite resistance profile: they begin with less tension at the bottom and become hardest at the top as they stretch. Combine them and more of every rep stays demanding.
DUMBBELLSGreatest challenge near the bottom
+
BANDSGreatest resistance near the top
=
LVRTMore of the rep stays challenging
- Challenge the athlete through the difficult bottom and sticking region with free weights.
- As free-weight leverage improves, rising band tension keeps the top from becoming the easy part.
- Create a more complete resistance profile by adjusting dumbbell load and band tension independently.
- Greater demand through more of the range can increase muscle activation and support bigger strength and power gains.
How LVRT Loads More of Every Rep
The dumbbell’s actual weight is constant, but its mechanical challenge is not. Gray shows the free-weight portion becoming easier as squat leverage improves. Yellow shows band resistance rising as the bands stretch. Together, they challenge more of the movement.
BOTTOM
MID-RANGE
TOP
FREE-WEIGHT DEMAND FALLSBAND DEMAND RISES
Conceptual resistance profile—not measured percentages.
Free-weight challenge: hardest near the bottom
Band resistance: hardest near the top
Free weights heavily challenge the bottom. As the athlete reaches stronger leverage, the bands take over more of the demand—keeping the rep challenging through the top.
Band-Only Training + Linear Variable Resistance Training
One System. Two Ways to Raise the Demand.
Use Vertical Blitz bands by themselves to build movement quality, strength, speed and explosive force. Add dumbbells or kettlebells and familiar strength exercises gain a second resistance profile—free weights challenge the bottom and sticking region while band tension rises toward the top.
Band-Only Exercises
Band resistance increases as the athlete extends upward, teaching the body to keep accelerating through the movement.
Resisted SquatDevelop lower-body strength and reinforce forceful hip and knee extension.
Squat to Calf RaiseTrain the complete hip-knee-ankle extension used during takeoff.
Jump SquatBuild explosive force while teaching the athlete to accelerate against increasing resistance.
Countermovement Vertical JumpAdd resistance directly to the loading and takeoff pattern used when jumping.
Pogo Jumps and Ankle HopsDevelop reactive ankle strength, stiffness and a faster transition off the floor.
Split SquatStrengthen each leg independently and improve takeoff balance.
Reverse LungeDevelop single-leg strength, control and the ability to drive forcefully back to the starting position.
Bulgarian Split SquatIncrease the single-leg strength needed for powerful one-foot and two-foot takeoffs.
Step-Up With Knee DriveTrain unilateral force production and aggressive knee drive.
Single-Leg Squat to BoxImprove balance, hip control and strength differences between legs.
Lateral LungeStrengthen the hips and adductors while improving side-to-side control.
Resisted March and Knee DriveDevelop hip-flexor strength, posture and coordinated leg action.
Weights + Bands: LVRT
The free weight heavily challenges the bottom. As leverage improves, Vertical Blitz band tension rises—keeping the stronger upper portion from becoming the easy part.
Dumbbell Goblet Squat + BandsLoad the difficult bottom with the dumbbell while the bands progressively challenge the drive to full extension.
Two-Dumbbell Front Squat + BandsIncrease the fixed load while band tension continues rising through the top.
Dumbbell Suitcase Squat + BandsBuild total-body strength while keeping the weights comfortably positioned at the athlete’s sides.
Dumbbell Split Squat + BandsCombine fixed weight with increasing band tension to challenge the entire single-leg drive.
Dumbbell Reverse Lunge + BandsLoad the bottom position and make the return to standing progressively more demanding.
Dumbbell Bulgarian Split Squat + BandsCreate a demanding single-leg strength exercise with added resistance through the upper range.
Dumbbell Step-Up + BandsChallenge the initial push with free weight and increase resistance as the athlete reaches full extension.
Dumbbell Romanian Deadlift + BandsLoad the hamstrings and glutes with dumbbells while the bands increase the demand on hip extension toward the top.
Kettlebell Sumo Squat + BandsDevelop the glutes, quadriceps and adductors through a progressively loaded squat.
Dumbbell Calf Raise + BandsCombine constant weight with increasing band tension during the final ankle extension used at takeoff.
Weighted Squat to Calf Raise + BandsTrain the entire hip-knee-ankle chain against fixed weight and rising elastic resistance.
Dumbbell Single-Leg Romanian Deadlift + BandsDevelop unilateral posterior-chain strength, balance and hip control.
Progress with purpose: Train band-only movements to build the pattern. Add weights when the athlete is ready to make more of every rep demanding. Explosive exercises should use lighter resistance and controlled progressions; weighted LVRT movements should be performed with sound technique.
This Is What Intentional Training Looks Like
Power is not built in one exercise or one location. Bring progressive resistance to jumps, squats, lunges, acceleration and strength work—in the gym, on the court or on the field.
Resistance training should be progressed appropriately for the athlete and performed with sound technique. Individual training results vary.
Before You Choose Your Level
Vertical Blitz Questions
Will Vertical Blitz guarantee that an athlete will dunk?
No product or training plan can guarantee a dunk or a specific number of inches. Dunking also depends on standing reach, strength, technique, training history, body composition, recovery and consistency. Vertical Blitz provides progressive resistance and structured workouts designed to support the strength and power qualities used in jumping.
Which package should I choose?
Choose Youth for younger or developing athletes starting structured resistance work. Intermediate is the most versatile choice for serious developing and high-school athletes. College / Pro is intended for experienced, advanced strength-trained athletes who need substantially heavier resistance.
Can the bands be used without dumbbells?
Yes. Vertical Blitz supports resisted squats, jumps, split squats, lunges, step-ups, pogos, knee drives and other band-only exercises. Dumbbells or kettlebells can be added later for linear variable resistance training.
Are dumbbells or kettlebells included?
No. Each package includes the listed resistance bands, HoopsKing storage bag, shoulder sleeve and two foot stirrups. Any dumbbells, kettlebells, boxes or other equipment shown in exercises are sold separately.
How often should athletes use the system?
The included plans begin with two or three weekly sessions depending on experience. High-intensity jumping sessions should generally be separated by at least 48 hours, and athletes should reduce volume when jump quality or landing mechanics decline.
Should I keep the bands on my shoulders while resting?
For comfort, we recommend slipping the shoulder sleeve off between sets. The bands are designed to provide tension during the working reps, and that steady pull can feel uncomfortable for some athletes while resting. Simply place the sleeve back over the shoulders when you are ready for the next set.
Is Vertical Blitz appropriate for younger athletes?
The Youth package uses lighter progression options, but younger athletes should be supervised by a qualified adult or coach, begin conservatively and prioritize movement and landing technique over resistance.
Can I add more resistance later?
Yes. Individual resistance bands can be added as the athlete outgrows the current combination, so progress does not have to end with the original package.
Can it help both one-foot and two-foot jumpers?
Yes. The exercise library includes bilateral movements and single-leg exercises such as split squats, reverse lunges and step-ups. Athletes should still practice their actual one-foot or two-foot approach technique without resistance.
What is included in the free workout system?
Every package includes Beginner, Intermediate, Pro and Last Inches plateau workouts with exercise order, sets, reps, rest periods, weekly progression, resistance guidance, testing and safety instructions.
The Dunk You Keep Seeing in Your Head Starts With the Work You Choose Today.
Choose the package that fits the athlete now—and gives them enough progression to keep chasing the rim, building force and raising the standard.
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Vertical Blitz Resistance Bands | For All Ages | Shoulders to Heels
Minimum order: 10, all the same option selected above.
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