Increase Vertical Jump Workout

Workout Goal: Increase your vertical jumping ability
Features: Includes both plyometric and weight training exercises

One goal that many people who are participating in a variety of sports will have is to increase their vertical jumping ability. Maximizing how high off the floor you’re able to get does tend to boost performance and increase your playing ability.

In order to increase your vertical jump, you’re going to need to increase your overall leg power to help propel yourself up off the ground and then also increase your quickness in order to promote the fastest motion possible.

The following program is going to help you accomplish just that. You’ll be including two weight lifting workouts per week that are specially formed to help boost leg strength and power and then one plyometric workout per week to help boost quickness and agility.

Between these two you’ll have the perfect combination for improving your vertical jump ability.

Workout Overview

  • Always be sure to start with a ten minute warm-up of five minutes of light cardio before beginning
  • Focus on making sure that you’re using the right tempo/rest as indicated in the program plans
  • Take at least one day off before and after the plyometric session (no weight lifting during the days prior or after) to ensure maximum benefits
  • Get in good pre and post workout nutrition so you can maximize performance
  • Perform any upper body weight lifting desired on off days from the program

Day 1:

Exercise Sets Reps Rest
Squat 3 8 2 minutes
Leg Press 3 8 2 minutes
Leg Extension 3 10 90 seconds
Hamstring Curl 3 10 90 seconds
Standing Calf Raise 3 10-15 60 seconds
Seated Calf Raise 2 10 60 seconds

Day 2:

Exercise Sets Reps Rest
Squat Jumps 3 10-15 2 minutes
Jump Lunges 3 10-15 2 minutes
Wall Jumps 3 5 30 seconds
Single Leg Squats 3 (on each leg) 5-10 30 seconds

Day 3:

Exercise Sets Reps Rest
Squat 3 8 2 minutes
Leg Press 3 8 2 minutes
Lunge 3 15 90 seconds
Standing Calf Raise 3 10-15 60 seconds
Seated Calf Raise 2 10 60 seconds

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