Vertical jump workout routine

Vertical Jump Workout Routine

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To improve your vertical jump, incorporate these exercises into your workout routine:

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Warm-up (5-10 minutes)

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• Jump rope using variations like two-leg, one-leg, and double skips.
• Perform dynamic stretching exercises such as lunges, knee-to-chest pulls, and leg swings.

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Plyometric Exercises

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• Seated Box Jumps This exercise helps improve explosiveness.
• Depth Jumps Step off a box, absorb the ground contact force, and then jump up.
• Ankle Hops 3 sets of 20 repetitions.
• Rim Jumps 2 sets of 10 repetitions for week 8, increasing to 3 sets of 10 repetitions by week 10.
• Seated Squat Jumps 2 sets of 10 repetitions for week 8, increasing to 3 sets of 10 repetitions by week 10.
• Leap Frog Jumps 3 sets of 20 yards.
• Hop to Box Jump Incorporate this exercise into your workout program1.
• ½ Kneel to Single-Leg Hop
• Broad Jump to High Jump

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Strength Training Exercises

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• Squats (Goblet, Front, Back) These are great exercises for getting stronger. Ensure you use proper technique.
• RDL (Romanian Dead Lift)/Back Extension RDL's will help strengthen and engage your posterior chain muscles.
• Seated Calf Raise Calf raises will help strengthen the lower leg and promote a proper range of motion and control as you jump.
• Hang Cleans Hang cleans work on your posterior chain power and coordination.

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Read: How to jump higher off two feet

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Other Exercises

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• Snap Downs Helps your body learn to properly load and prepare to jump. It also helps you do this with velocity which is important to increasing your leaping ability.
• Vertical Medicine Ball Throws This forces your body to generate maximum power with your lower body using a small external load.
• Sprints 2 sets of 30 yards for week 8, increasing to 4 sets of 30 yards by week 10.
• Slow Motions Squats 3 sets of 10 repetitions.
• Single-Leg 4-Corners 3 sets of 10 repetitions.
• Single-Leg Lateral Jumps 3 sets of 20 repetitions.
• Alternating Jump Lunges 3 sets of 20 repetitions.
• Tuck Jumps 3 sets of 8 repetitions.
• Straight-Leg Calf Jumps 3 sets of 40 repetitions.
• Ankle Rocker Pop Stand on a jump pad and go into an ankle rocker position, hold for a count, and jump from that position. Then, allow hips to push back to the point where shins and torso are parallel and jump up. Finally, do the movement in a counter jump fashion.
• MVP Shuttle Lie on your side with your foot underneath your hip. Squat into a position where the shin comes forward and hip bends slightly and do a single leg jump from that point. Upon landing, try to get back immediately into that same position.

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Cool-down

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• End workouts with static stretching or foam-rolling to accelerate recovery and prevent soreness.

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Additional Considerations

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• Frequency Perform the routine every other day to allow your body rest in-between workouts.
• Phases As you continue through the program your muscles will adapt to the intensity of the workout, therefore increase the workload in order to continue increasing your vertical jump.
• Testing Test your vertical jump weekly to monitor progress.
• Upper-body work: Incorporate upper-body work, such as medicine ball throws

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Read: How to jump higher off one foot