Save 30% O!
Play Creator
Subscription
Free 10 Week Vertical
Jump Program
Vertical Jumping / Leave a Comment /
Last updated on 01/28/2022
The vertical jump is an integral part of a
lot of sports. Volleyball, Track and Field,
Football and of course Basketball all
favor athletes that are able to jump
high.
And the good news: everybody can
improve their vertical jump with the
right training!
I myself had great results with the Vert
Shock program, an intense 8-week
training program that focuses on
plyometrics and bodyweight exercises.
You can see a time-lapse video of my
result below:
Download Vert Shock
Here
But I know that a lot of people can't
a!ord to pay for training programs like
that and unfortunately, there are a lot
of unscientific, outdated, (or just plain
bad) programs out there. Maybe you
can remember training programs like
Air Alert or Jump Soles that were really
popular in the 90's?
In this article, you will learn how to
jump higher with a free 10-week
vertical jump training program that is
well-suited for beginner and
intermediate athletes.
Table of Contents
10-Week Vertical Jump Training
Program
The Workouts
Explanation of the Vertical Jump
Exercises
Any questions?
10-Week Vertical
Jump Training
Program
This is a 10-week training program
designed for beginner to intermediate
athletes. It starts out with lower
intensity exercises and general body-
weight exercises to prepare the body
for the more taxing later weeks. Alright,
let's get you to jump higher!
What Equipment Do You
need?
This vertical jump program is designed
using plyometrics and bodyweight
strength exercises, therefore, you don't
need access to a gym.
However, you do need:
Jump Rope for Warmups.
Medicine Ball (build your own
using an old basketball and
sand)
Plyo Box for depth jumps / box
jumps. ( You can use a park
bench or low wall for this)
What you need to know:
Start every workout with 5-10
minutes of rope-jumping. Try
di!erent variations with two legs,
one leg, double skips etc. After
that, perform dynamic
stretching exercises like lunges,
knee-to-chest, and leg swings to
prepare the body for the
plyometric exercises.
Do the exercises in the order that
they are prescribed. Workouts
start with lower intensity
plyometric exercises and
transition to more intense
exercises. Strength exercises are
always at the end of workouts -
you should never do plyometrics
if your muscles are tired!
End workouts with static
stretching or foam-rolling to
accelerate recovery and prevent
soreness.
Make sure to measure your
vertical jump before beginning
the training. Also take 3 days o!
after each phase and measure
your vertical jump before starting
the next phase. Learn how to
measure your vertical jump here.
The Workouts
The training program is divided into 3
phases:
Weeks 1-3
The low-intensity plyometrics and
core/lower-body strengthening
exercises of the first phase will prepare
your body for the more di"cult next
two phases.
Do 3 workouts per week. Make sure
to get at least one day of rest
between workouts. Concentrate on a
quick and clean execution of the
exercises and get 1-2 minutes of rest
between exercises.
Week Week Week
Exercise
1 2 3
Ankle Hops 2x20 3x20 3x20
Slalom Jumps 3x20 3x20 3x20
Drop and 2x8 3x8 3x8
Freeze
Squat Jumps 2x10 3x10 3x10
Split Squats 3x8 3x10 3x12
Planks 3x30 3x45 3x60
sec sec sec
Supermans 3x8 3x10 3x12
Hip Thrusts 3x8 3x10 3x12
Weeks 4-7:
The second phase increases the
intensity of the plyometrics and
introduces exercises focusing on
developing power.
Again we will do three workouts a
week!
Use a box of around 12" for the low
depth jumps. If the depth jumps are
lower than your regular standing
countermovement jump chose a lower
box. If you are not yet strong enough
for the pistol squats, grab a pole or
something similar as assistance.
Week Week Week Week
Exercise
4 5 6 7
Power 3x30 3x30 3x30 3x30
Skipping yards yards yards yards
Tuck 2x8 3x8 3x8 3x8
Jumps
Low 2x8 3x8 3x8 3x8
Depth
Jumps
Backward 2x8 3x8 3x8 3x8
Medicine
Ball
Throws
(Assisted) 3x8 3x10 3x12 3x15
Pistol
Squats
Single 3x8 3x10 3x12 3x15
Leg
Deadlifts
Medicine 3x30 3x30 3x45 3x45
Ball sec sec sec sec
Twists
Weeks 8-10:
The third phase focuses on reactive
strength and quickness to teach the
body how to convert the newly
acquired strength and power into the
highest possible vertical jump! Slower
strength training is completely
eliminated to allow the body to use all
adaption reserves for explosiveness.
Do 3 workouts per week:
Week Week Week
Exercise
8 9 10
Ankle Hops 3x20 3x20 3x20
Rim Jumps 2x10 3x10 3x10
Depth Jumps 2x8 3x8 3x8
Seated Squat 2x10 3x10 3x10
Jumps
Sprints 2x30 3x30 4x30
Yards Yards Yards
Leap Frog 3x20 3x20 3x20
Jumps Yards Yards Yards
Explanation of the
Vertical Jump Exercises
Plyometric Exercises for
Basketball Players
In the following paragraphs, I will
present five plyometric exercises
ranging from low-intensity plyometric
exercises suitable for beginners to
more advanced movements that
require a decent level of strength and
coordination. These exercises will have
a big impact on your vertical and make
you jump a lot higher in just a few
weeks of training!
Two-Foot Ankle Hops:
Stand with your feet shoulder wide
apart and hop continuously only using
your ankles. Make sure that you don't
bend your knees and that you extend
your ankles to the full range of motion
during each jump. Also, try to limit the
ground contact time to the absolute
minimum. This is a great exercise to
develop quickness in your feet.
Slalom Jumps:
This exercise is also often called "line
jumps" because you draw a line on the
ground and try to hop from one side to
the other as fast as possible. Keep your
core stable and look for very quick
ground contacts, jump height is NOT
important in this exercise. Every hop
counts as a repetition and you can do
this exercise staying in the same spot
or moving slightly forward as shown in
the video.
Power Skipping:
Power Skipping is a great exercise
training the explosiveness o! of one
leg. The goal is to jump as high as
possible of alternating legs while
keeping a slow jog forward. While doing
the exercise focus on driving the knee
of the o!-leg as far to the chest as
possible. This exaggerated movement
will improve the power of your leg
swing and your one-leg vertical.
Rim Jumps:
Place yourself under a basketball rim
an try to tap the rim with your hands.
After landing, immediately bounce back
up and try to touch the rim again. If you
can't reach the rim you can use the
backboard or do the drill in front of a
wall trying to reach the highest point
possible. Focus on minimal time spent
on the ground, stop as soon as the
jumps get significantly lower.
JOUEZ MAINTENANT ×
Jouer de manière responsable. Offre soumise à conditions.
