• Free · 4 Weeks · Basketball Jump Protocol
THE Free Bounce
PROTOCOL.
A structured 4-week basketball vertical jump programme for ex-athletes and current athletes living with physical pain — or just tired of being outjumped. If you follow it, you will jump higher. Guaranteed.
Chronic Knee Pain
Can't Dunk Anymore
Always Getting Blocked
Lost Your Explosiveness
No Structured Plan
⚡
Guaranteed vertical improvement — if you follow the 4-week programme consistently, you will jump higher. Tolu has done this programme himself. The results are pinned on his page.
Who This Is For
You Remember What
It Felt Like.
You used to windmill, get to the rim, be the most athletic person on the floor. Then the injuries came. The years passed. The pounds crept up. And somewhere along the way, your body stopped doing what your mind knows it can.
That feeling — the one where you watch a teammate do something you know you used to do — that doesn't go away. The Free Bounce Protocol exists to help you get it back.
Feeling useless on the court — watching from the outside
Lack of confidence, lack of motivation, hopelessness
Lost identity — you used to be an athlete
Ego hit — always getting blocked, never being the highlight
The need for status — wanting to be respected again
Redemption — getting back what pain or time took from you
The Programme Framework
The 4 Pillars of
Vertical Jump.
Most programmes only train one or two of these. The Free Bounce Protocol trains all four — together, in every workout — because you can't jump higher by fixing half the problem. The pyramid builds from the bottom up. Every layer depends on the one below it.
01
Base Strength
Build a healthy foundation of spring tolerance that can handle jumping safely .
02
Force Absorption & Production
What goes up must come down ... improve your general strength to do both.
03
Rate of Force Development
Quick ain’t fair! Hoopers only have milliseconds to jump so how fast you can transfer force matters.
04
eLASTICITY
Train your nervous system to fire more rapidly than it naturally wants to with overspeed drills
+
Court Application
Applying all four pillars in real basketball movements — jumping in game situations, with proper mechanics, so it translates when it counts.
All 4 pillars are trained in every single workout — together, not in isolation.
The Programme Framework
The 4 Pillars of
Vertical Jump.
Simple enough to be consistent. Structured enough to actually work. Each week follows the same split so your body knows what's coming — and can progressively overload safely.
🏋️ Lifting Days (x2)
DAY A
Bilateral lifting — two-foot movements. Squats, Romanian deadlifts, box step-ups. Building base strength through both legs equally.
DAY B
Unilateral lifting — single-leg movements. Split squats, single-leg RDLs. Because you jump off one foot too — and most programmes ignore this.
⚡ Jumping Days (x2)
DAY A
Bilateral jumping — two-foot take-offs. Depth jumps, box jumps, broad jumps. Force absorption and production, built progressively week by week.
DAY B
Unilateral jumping — single-leg bounds, hops, and reactive drills. The stuff that actually shows up when you're driving to the basket and taking off.
4
Weeks
4
Workouts / Week
4
Pillars Trained
Why It Works
The Case for
THE Free Bounce Protocol.
📈
Guaranteed Progress
Follow it for 4 weeks and you will jump higher. It covers every aspect of vertical jump — so whatever you're missing, it fixes it. That's not marketing. It's how physiology works.
🎯
Diagnoses Your Gap
The 4-pillar structure works as a self-assessment. By the end, you'll know exactly which pillar was holding you back — and what to prioritise going forward. Most people have never been told this.
🏥
Pain-Safe by Design
Every progression is built with force absorption in mind — not just force output. Athletes with knee pain, hip tightness, or joint issues can run this protocol. It's designed to reduce pain, not aggravate it.
🔁
Bilateral + Unilateral
Most programmes only train two-foot jumping. Basketball is full of one-foot take-offs. We train both, every week. The gap this closes is bigger than most athletes realise.
📊
Self-Assessment Built In
Vertical jump tests at start, midpoint, and end. You'll have the numbers to prove what changed — not just a feeling. UGC-ready results you can actually share and show.
🆓
It's Free
No catch. No paywall halfway through. No upsell to access the next week. All 4 weeks, completely free. We give you the programme — all we ask is that you actually do it.
📈
Guaranteed Progress
Follow it for 4 weeks and you will jump higher. It covers every aspect of vertical jump — so whatever you're missing, it fixes it. That's not marketing. It's how physiology works.
🎯
Diagnoses Your Gap
The 4-pillar structure works as a self-assessment. By the end, you'll know exactly which pillar was holding you back — and what to prioritise going forward. Most people have never been told this.
🏥
Pain-Safe by Design
Every progression is built with force absorption in mind — not just force output. Athletes with knee pain, hip tightness, or joint issues can run this protocol. It's designed to reduce pain, not aggravate it.
🔁
Bilateral + Unilateral
Most programmes only train two-foot jumping. Basketball is full of one-foot take-offs. We train both, every week. The gap this closes is bigger than most athletes realise.
📊
Self-Assessment Built In
Vertical jump tests at start, midpoint, and end. You'll have the numbers to prove what changed — not just a feeling. UGC-ready results you can actually share and show.
🆓
It's Free
No catch. No paywall halfway through. No upsell to access the next week. All 4 weeks, completely free. We give you the programme — all we ask is that you actually do it.
What Comes Next
The Protocol Solves
Problem One.
D0
Immediate Access
Sign up above. The protocol lands in your inbox straight away — no waiting, no confirmation hoops.
D3
Immediate Access
We reach out on Day 3. Most people fall off in the first few days. We make sure you don't — and answer any questions on the exercises.
D14
Halfway Check-In
Two weeks in is when consistency drops. We check your progress and keep you locked in for the back half of the programme.
DAY 28 — END OF PROGRAMME
You test your vertical with the built-in self-assessments. You now know your numbers, you know which pillar was holding you back, and you know what to focus on next. If you want a programme built specifically around your body and your gaps — that's where we come in, 1-on-1.
Why It Works
The Case for
THE Free Bounce Protocol.
The Free Bounce Protocol is the starting point. It works. But it's a general programme — and every body is different. After 4 weeks, most athletes hit one of two walls. We have a solution for both.
📈
Guaranteed Progress
Follow it for 4 weeks and you will jump higher. It covers every aspect of vertical jump — so whatever you're missing, it fixes it. That's not marketing. It's how physiology works.
🎯
Diagnoses Your Gap
The 4-pillar structure works as a self-assessment. By the end, you'll know exactly which pillar was holding you back — and what to prioritise going forward. Most people have never been told this.
🏥
Pain-Safe by Design
Every progression is built with force absorption in mind — not just force output. Athletes with knee pain, hip tightness, or joint issues can run this protocol. It's designed to reduce pain, not aggravate it.
🔁
Bilateral + Unilateral
Most programmes only train two-foot jumping. Basketball is full of one-foot take-offs. We train both, every week. The gap this closes is bigger than most athletes realise.
📊
Self-Assessment Built In
Vertical jump tests at start, midpoint, and end. You'll have the numbers to prove what changed — not just a feeling. UGC-ready results you can actually share and show.
🆓
It's Free
No catch. No paywall halfway through. No upsell to access the next week. All 4 weeks, completely free. We give you the programme — all we ask is that you actually do it.
Can't Stay Locked In
"I started well but fell off. I know what to do, I just don't do it."
Accountability is the missing piece. That's what 1-on-1 coaching provides — someone who knows your programme, checks in on your workouts, calls you out when you go quiet, and adjusts the plan when life gets in the way.
Locked In, Need Specificity
"I want more — but personalised to me, not cookie-cutter."
The protocol improves all 4 pillars. But you only need to focus on the 1 or 2 you're missing. Our pre-designed programmes — and 1-on-1 coaching — are built around your assessment results, your body, your pain points, and your goals.
What Athletes Say
Real Athletes.
Real Results.
Keep it up bro, you helped me with my knee pain. Thank you.
Your videos have been helping me a lot. Now I am in the starting five.
I used to have a problem with shooting and finishing but your drills have really helped me.
Stop Getting Blocked.
Start Jumping.
The Free Bounce Protocol is free. All 4 weeks, no paywall. The only thing standing between you and jumping higher is whether you actually show up and do the work.
Start Free Bounce Season — a free 4-week vertical jump protocol built for athletes who refuse to accept that their best days are behind them.
Holistic Basketball Performance Training.
Est. 2017
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