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    1-WEEK VERTICAL JUMP PROGRAM

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    hadilinternaute

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    © All Rights Reserved
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    1-WEEK VERTICAL JUMP PROGRAM

    Uploaded by

    hadilinternaute
    17 views6 pages

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    © © All Rights Reserved

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    17 views6 pages

    1-WEEK VERTICAL JUMP PROGRAM

    Uploaded by

    hadilinternaute

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    You are on page 1of 6

    1-WEEK

    VERTICAL JUMP
    PROGRAM
    Program Breakdown

    Warm-Up (10 Minutes)

    Dynamic Stretching (5 minutes):


    High Knees (2x30 seconds)
    Butt Kicks (2x30 seconds)
    Leg Swings (front-to-back and side-to-side, 10 each leg)
    Arm Circles (10 forward, 10 backward)
    Bodyweight Squats (2x15 reps, slow and controlled)

    Activation Drills (5 minutes):


    Bounding (20 meters, 3 sets): Focus on explosive strides.
    Skater Jumps (2x12 reps): Lateral bounds with soft
    landings.
    Calf Hops (2x30 seconds): Small, quick vertical bounces.

    DO THIS WARMUP ROUTINE BEFORE EVERY WORKOUT TO


    MAXIMIZE THE PERFORMANCE AND REDUCE INJURY RISKS
    Day 1: (Monday) Explosiveness and Plyometrics

    Main Workout (40 Minutes)


    Plyometric Box Jumps:
    5 sets x 8 reps. Use a box or platform of moderate height. Focus
    on soft landings.
    Depth Jumps to Vertical Leap:
    4 sets x 6 reps. Step off a platform (no jumping), land, and
    immediately explode into a jump.
    Broad Jumps:
    5 sets x 6 reps. Jump as far as possible, reset after each jump.
    Single-Leg Bounding:
    3 sets x 12 reps (6 per leg). Explosive hops focusing on distance
    and control.
    Lateral Bounds:
    3 sets x 10 reps. Jump side to side, minimizing ground contact
    time.
    Cool-Down (10 Minutes)
    Static Stretching: Focus on hamstrings, quads, calves, and hip
    flexors. Hold each stretch for 20–30 seconds.
    Day 2: (Wednesday) Strength and Stability

    Main Workout (40 Minutes)


    Bulgarian Split Squats:
    4 sets x 12 reps per leg. Use a chair or bench for support.
    Romanian Deadlifts (Bodyweight or Dumbbells):
    4 sets x 10 reps. Focus on controlled movement and engaging
    hamstrings.
    Explosive Step-Ups:
    4 sets x 8 reps per leg. Drive your opposite knee up explosively
    as you step onto a platform.
    Wall Sits:
    3 sets of 45 seconds. Engage quads and glutes.
    Calf Raises:
    5 sets x 15 reps. Add resistance (weights or a backpack) if
    possible.
    Cool-Down (10 Minutes)
    Foam rolling or static stretches targeting the lower body.
    Day 3: (Friday) Combination Day (Plyometrics + Strength)

    Main Workout (40 Minutes)


    Pogo Jumps:
    4 sets x 20 reps. Small, quick bounces focusing on ankle
    stiffness.
    Vertical Jump Max Effort:
    4 sets x 6 jumps. Jump as high as possible each time, rest 30
    seconds between reps.
    Depth Jumps to Broad Jump:
    3 sets x 6 reps. Step off, land, and immediately perform a
    broad jump.
    Walking Lunges:
    3 sets x 20 reps (10 per leg). Focus on deep lunges and control.
    Lateral Step-Ups:
    4 sets x 8 reps per side. Use a low step or platform and move
    explosively.
    Cool-Down (10 Minutes)
    Repeat stretches from Day 1 with a focus on recovery
    Key Focus Areas:

    Perform each workout with proper form to minimize


    injury risk.
    Gradually increase intensity by adding resistance (e.g.,
    weights, backpack) as you become stronger.
    Ensure adequate rest and recovery on non-training days,
    focusing on light stretching or yoga

    By the end of the week, you will improve your vertical jump,
    explosivness, and balance.

    We value your feedback, please hit us back with your


    feedback so we can impove your experience and our work in
    the future!

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