Source-derived protocol · Garage Strength
High-Speed Jump Progression
Work through a jump progression: easy skips with trunk control, single leg hops, bilateral broad jumps for distance, and a broad jump into a vertical jump. The creator gives the movements, their order and form cues; you choose how many sets and how often to train.
4 actions
Garage Strength's principle
Progress from the easiest high-speed skill to the hardest, reacting fast, producing force fast and coordinating.
Garage Strength's example
- The creator demonstrates the progression himself: starting with easy skips, then single leg hops (five on one side, five on the other), then bilateral broad jumps for distance, then a broad jump into a vertical jump, paying attention to what his upper body does in the air.
This is what the creator describes doing. It is not assigned to you.
Exercise routine
4 steps
- 1
Easy skips, controlling your abs and trunk and using your arms: {sets_per_movement} sets
- • Skip nice and easy.
- • Be aware of your upper body: control your abs and the whole trunk.
- • Use your arms.
- 2
Single leg hops, five on one side and five on the other, working through the grounding position and reacting: {sets_per_movement} sets
5 per side reps · each side
- • Hop on one leg, then the other.
- • Spend time working through the grounding position and reacting.
- 3
Bilateral broad jumps for distance, landing almost flat-footed and sticking the landing nice and easy: {sets_per_movement} sets
- • Broad jump for distance.
- • Land just about flat-footed; you might roll a little on the heel.
- • Stick the landing nice and easy.
- 4
Broad jump into a vertical jump, reloading the upper body in the air to change center of mass and change direction slightly before going vertical: {sets_per_movement} sets
- • Broad jump, then go vertical.
- • Reload the upper body in the air to change your center of mass and change direction slightly before going vertical.
Add this protocol to your plan to run it from Today and save your progress.
Why it works
What Garage Strength says this builds. Their framing, not ours — every line links to where they said it.
Athleticism is a trainable skill, not an innate gift
Dane Miller argues that athleticism is a skill that can be developed rather than something you are born with: the body has to learn to coordinate and react, and you simply have to train it the right way.
View in the full analysis →Athleticism is a trainable skill
The host argues athleticism is a skill that can be developed rather than something you are born with, and that the body can be trained to react the right way.
View in the full analysis →Don't stack explosive exercises at high volume; progress from simple to challenging
Dane Miller warns that you can't just pack all these explosive exercises together and expect that alone to make you more athletic; you have to know how to do them. Explosive work should not be done at super high volume, or fatigue will prevent effective coordination, and you need the right progression from simple all the way up to challenging.
View in the full analysis →
Source-derived protocol
Based on “If I Could Only Do 3 Exercises. I'd Do This To Get Athletic.” by Garage Strength.
- Source fidelity verifiedPassed · Oct 23, 2026
- Protocolability reviewedPassed · configurable template
- Editorially reviewedNot yet
- Supported by independent sourcesNot evaluated
Source fidelity means each creator-worded element was checked against the exact statements it cites. It says nothing about whether the approach works.