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If you are not yet strong enough for the pistol squats, grab a pole or something similar as assistance.

If the depth jumps are lower than your regular standing countermovement jump chose a lower box. Use a box of around 12" for the low depth jumps. The second phase increases the intensity of the plyometrics and introduces exercises focusing on developing power. Concentrate on a quick and clean execution of the exercises and get 1-2 minutes of rest between exercises. Make sure to get at least one day of rest between workouts. The low-intensity plyometrics and core/lower-body strengthening exercises of the first phase will prepare your body for the more difficult next two phases.ĭo 3 workouts per week. The training program is divided into 3 phases: Weeks 1-3 Learn how to measure your vertical jump here. Also take 3 days off after each phase and measure your vertical jump before starting the next phase. Make sure to measure your vertical jump before beginning the training.End workouts with static stretching or foam-rolling to accelerate recovery and prevent soreness.Strength exercises are always at the end of workouts - you should never do plyometrics if your muscles are tired! Workouts start with lower intensity plyometric exercises and transition to more intense exercises. Do the exercises in the order that they are prescribed.After that, perform dynamic stretching exercises like lunges, knee-to-chest, and leg swings to prepare the body for the plyometric exercises. Try different variations with two legs, one leg, double skips etc. Start every workout with 5-10 minutes of rope-jumping.( You can use a park bench or low wall for this) Medicine Ball (build your own using an old basketball and sand).

This vertical jump program is designed using plyometrics and bodyweight strength exercises, therefore, you don't need access to a gym. Alright, let's get you to jump higher! What Equipment Do You need? It starts out with lower intensity exercises and general body-weight exercises to prepare the body for the more taxing later weeks. This is a 10-week training program designed for beginner to intermediate athletes.