Tommy Hansen | Vertical Jump Specialist 🚀 on Instagram: "Here is a full training day that we had this year at @topflightvbc Our movement prep, speed, PLYOS, and strength training are all integrated in the practice plan every day that we practice Here’s how our practice runs: Warm up (20 min) -Traveling Skills -Mobility -Extensive PLYOS -Intensive PLYOS -Sprints Then every 30 minutes we cycle different teams in to lift and hit some hurdle jumps post warm up We practice for 3 hours, and 50 minute