Jump Training Workouts
§ Week 6: Add these exercises into the workout after you finish your first hydro week (week 5).
ɸ Week 11: Add these exercises into the workout after you finish your second hydro week (week 10).
Look for new exercises and let us know your favorites.
Key Concepts
Static Contraction:
1 rep held 1-3 inches off the bar for 6 to 11 seconds. If you hold less than 6 seconds, drop some weight. If you hold 11 seconds, add more weight.
Taper:
- When you detect one of your reps tapers, or is less explosive, then that is your last rep of the set.
- If you are doing sets to taper, then remember how many reps you did the first set. In a later set, when the number of explosive reps drops to about half the number of explosive reps you did in the first set, then that is the last set (if doing a single leg exercise, then that is the last set for both legs).
Rules for Success
- Train healthy. If you are injured, then you will not see positive results.
- Participate in each workout. Never miss a workout.
- Use proper technique.
- Give your absolute best effort each repetition.
The results will tell your story. Whenever I have seen someone not achieving positive results, it has been due to their not following the 4 rules listed above.
Click any exercise below to see details
Day One:
Measure Vertical, Strength – Legs,
Explosive – Legs
Day Two:
Strength – Legs, Explosive Upper Body
Day Three:
Strength – Back, Explosive Legs
Day Five:
Strength – Shoulders, Explosive Legs, Shock Training
Day Six:
Hydro
Double Leg Explosions - Hydro
Deep water version: Stand in shoulder deep water and crouch down. Explosively jump upwards and land with both legs.
Straight Arm Dumbbell Raises - Front
Hold a dumbbell in each hand while standing. Keeping the arms straight, raise the dumbbells up and to the front of the body to about shoulder height. If a rep tapers or, is not as explosive, then that is the last rep for that set.
Straight Arm Dumbbell Raises - Side
Hold a dumbbell in each hand while standing. Keeping the arms straight, raise the dumbbells up and to the sides of the body to about shoulder height. If a rep tapers or, is not as explosive, then that is the last rep for that set.
Incline Static Contraction Bench Press
![incline-bench-press](http://www.plyotower.com/wp-content/uploads/2016/07/incline-bench-press.jpg)
Warmup (Dynamic Stretching)
Lunge steps. Step forward with one leg while keeping the back leg’s knee locked. This gives a better stretch on the hip flexors, a muscle used for jumping. Alternate steps forward, without the front knee moving past the toes of the front foot.
Side step lunges. Step sideways into a deep lunge until the hips are notably lower to the ground. Then, bring the extended leg toward the crouched leg and repeat. After 10 yards, return the way you came, facing the same direction, to stretch the other sides of the legs.
Tick-tocks. Stand straight and tall, then, using both hands, pull the left knee up to the chest and slightly rock back until you feel the left hip flexor activate and stretch. Then, let go of the left knee and extend the left leg back behind you fully while rocking forward and down with the torso. Return to the starting position. Repeat with the right leg.
Toy Soldiers. Keeping the legs almost straight, bring the right leg up as high as possible until it contacts the palm of the right hand, then drop the leg. Repeat for the left leg. Continue alternating legs and stepping forward.
High knees. Run while bringing the knees as high as possible, preferably as high as the hips (or higher if you are able). Rapid leg movements!
Butt kickers. Run while bringing the feet up behind you until the heel of each foot contacts the gluteus.
Karaoke. You will move sideways, facing to the side. Cross over step as you go. Each leg should cross over in front of the other leg. Alternate which leg crosses over in front of the other every other step. Travel 10-20 yards, then return while still facing the same direction.
Bear crawl. Travel using both legs and arms to walk while keeping the torso facing the floor.
Crab walk. Travel using both legs and arms to walk while keeping the torso facing up.
Gorillas. Shuffle sideways with each sequence one touches one’s hands (knuckles if you really want to be gorilla like) to the floor.
Incline pushups x5. Just a warmup, so balance on the knees on a bench or chair while doing each pushup.
Sprint 50%/75%/90%. Short distance, only about 10 yards will do. X2 at 50%, x2 at 75%, x2 at 90%.
Measure Verticals. Measure standing one arm reach. Reach as high as you are able.
Measure standing jump touching as high as you can with both hands.
Measure Reach
![jump-measurement-web](http://www.plyotower.com/wp-content/uploads/2016/07/jump-measurement-web.jpg)
If this is the first measurement and you are a jump coach, then do not provide input on the athlete’s jump technique. The first measurement is the starting point or baseline measurement, so you want your data to be as unbiased as possible. Once finished measuring, have them jump again and provide inputs on technique.
Single Leg Isometric Bulgarian Squats
Ultimate Frisbee
Play Ultimate Frisbee in the pool. Divide everyone into two teams. You may use the wall of the pool as the goal for each respective team. Movement while playing requires players to perform a two legged jump. Play for 15 minutes.
Arnold Dumbbell Press
Sit on an exercise bench with back support and hold two dumbbells in front of you at about upper chest level with your palms facing your body and your elbows bent. Your arms should be next to your torso. The starting position should look like the contracted portion of a dumbbell curl. Now to perform the movement, raise the dumbbells as you rotate the palms of your hands until they are facing forward. Continue lifting the dumbbells until your arms are extended above you in straight arm position. Breathe out as you perform this portion of the movement. After a second pause at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. The left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform this portion of the movement. Repeat for the recommended amount of repetitions.
Incline Reverse Flys
To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Try to squeeze your shoulder blades together to get the best results from this exercise. The arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.
Dumbell Press Flys
![dumbbell-flyes-on-bench](http://www.plyotower.com/wp-content/uploads/2016/07/dumbbell-flyes-on-bench.jpg)
Dumbell Bench Press
![dumbell-bench-press](http://www.plyotower.com/wp-content/uploads/2016/07/dumbell-bench-press.jpg)
Single Leg Butt Kickers
Bicycle Figure Eights
Step Offs
Next, hop off an object half the height of the one you just stepped off with only 1 leg. Land on the ball of your foot and hop twice immediately. Continue until 8 reps have been completed. Switch and do the other leg now. Once done, you have completed 1 series. Do 3 series total, resting 1 minute between a series (note: a series consists of a two legged step off followed by one legged step offs for each leg).
Proper technique is critical to achieve optimal results. Here is a key tip: When you step off the plyobox or Plyodome, step out and then drop the height of the box. Many athletes have a tendency to slightly step down while doing the two legged step off (as though moving down a set of stairs). Stepping down rather than out (and dropping) negates the benefits of this exercise entirely.
This exercise should be followed with 2 days of low impact exercise or rest, to allow the joints to recover and strengthen. Failing to do so may result in injury over the long term. This exercise runs a razor’s edge between injury-failure and success. If done properly, this exercise alone can add an inch to one’s vertical per week!
Over time of doing this exercise properly, the joints and bones will thicken, allowing additional height adjustment to be incorporated into the exercise. This exercise should never ever be done if an athlete is injured or mildly injured. Having a trainer present is strongly advised.
The neat thing about this exercise, aside from the massive gains one may achieve relative to other exercises, is how it changes one’s body. When an athlete lands from a height slightly higher than their best vertical jump height, a message travels along the nervous system in the feet to the brain. The message to the brain, simply put, is, “Hey! You’re jumping higher.” The central nervous system (CNS) then begins to change by thickening around the myelin sheath surrounding nerve fibers. Thicker myelin sheath walls cause faster firing of electrical impulses through the CNS, ultimately producing a faster, more explosive jump (you jump higher).
While jump training is not about speed alone, this type of exercise can ramp up an athlete’s vertical jump height gains faster than other speed exercises combined.
The equipment for this exercise is just as important as doing the exercise with excellent technique. One needs to be able to adjust the plyo box to a personalized, specific height, else one risks injury or absolute failure to achieve favorable results whatsoever. Each individual has their own vertical jump height. Static height jump boxes cannot serve the needs of this exercise. The jump box must be adjustable in 1 inch increments. The jump height of an individual must be current, or measured within a week or 2.
Warmup (Hydro)
If a proficient swimmer, swim 100-200 yards freestyle nice and easy. If not, do 4 lengths of 25 yards of bounding.
Single Leg Explosions - Hydro
Deep water version: Stand in shoulder deep water. Balance on the ball of one foot. Crouch and jump as high as you are able to taper.
Single Leg Explosive Step Ups
![single-leg-flying-step-up-2](http://www.plyotower.com/wp-content/uploads/2016/07/Single-Leg-Flying-Step-Up-2.png)
Mirror Drill
Drop Jumps
![](http://www.plyotower.com/wp-content/uploads/2016/07/Drop-or-Depth-Jump-web-144x300.png)
Depth Jumps
![drop-or-depth-jump-web](http://www.plyotower.com/wp-content/uploads/2016/07/Drop-or-Depth-Jump-web-144x300.png)
Single Leg Hip Ups
Static Stretch
- Bicep and Chest stretch. Place the hand behind you on a wall or post. Rotate your torso away from the hand while keeping the hand in position. Rotate until you feel the muscles stretching. Do not rotate too far, or to the point where the stretch is extremely tight.
- Tricep and Lat stretch. Lift the arm above and behind the head while bending at the elbow. Continue the movement until you feel the tricep stretch. If you do not feel the stretch, place the off hand on the elbow of the stretching arm and pull until you start to feel the stretch. Again, do not stretch too far, only to the point where you feel the muscle tighten slightly.
- Shoulder rolls. With both arms straight, reach behind the body near the lower back until you are able to clasp both hands together. Once the hands clasp, roll the shoulders back and drop the chin while taking a deep 4 second long breath. Breath the air out and relax the shoulders. Repeat as needed.
- Neck rolls. Tilt the head left until you feel the stretch in the neck muscles. Return the head to the upright position. Tilt to the right until you feel the stretch and then relax again. Also tilt the head forward, then backward until you feel the stretch.
- Middle Back stretch. Lay on your back and place your hands flat on the ground for stability. Bring both legs up and over until they are behind the head and, you begin to feel the middle back area stretch. You may have the flexibility to bring the feet over and back until touching them to the ground. Return and repeat.
- Lower Back stretch. Sit on the ground with the left leg straight and angled 45 degrees from where you are facing. Place the bottom of the right foot against the inside of the thigh while keeping the side of that leg on or near the ground. While still facing forward, lean down toward the left leg until you feel the lower right part of your back stretch. Repeat for the other side to stretch the lower left back.
- Stomach stretch or Cobra. This is a yoga stretch called the cobra. Lay face down with the hands just below the arm pits, palms on the ground. Push with both hands while arching the torso upward until you feel the stomach muscles stretching and hold. Take a deep breath of air for 4 seconds, release the air and return to the starting position.
- Groin stretch. Start in the standing position. Drop down and with both hands, grasp the Achilles of each foot with the corresponding hand. Bring the hips down, then shift the hips right, then left, then raise them—all while keeping the hands grasping the Achilles tendons of your feet. Return to the start position after 5-10 seconds. Repeat as needed.
- Hip Flexor, Hamstring stretch. Stand in a medium deep lunge position. Straighten the back leg completely, then lean the torso back until you feel the hip flexor muscle stretch. Then, slightly bend the back leg, straighten the front leg (shifting the body weight back slightly) and lean toward the front leg until you feel the hamstring muscle stretch. Switch the leg positions and repeat to stretch the hip flexors and hamstrings for both legs.
- Calf stretch. Start in the “leaning rest” position or, start position to do a pushup. Keeping the hands in the same spot, begin sliding each foot forward until you feel the calf muscle of that leg stretch. If you are very flexible, you will be able to slowly work your feet up to where they are nearly touching the hands. Walk the hands up the legs until you are standing, very slowly and using the hands to support the torso as it becomes upright.
- Quadriceps stretch. Either balance on one foot or place a hand on a wall for balance, then bring one leg back until you can reach back with the hand to grasp the dorsal area of the foot. The hand that is grasping the dorsal area of the foot should pull the foot back and up behind until you feel the quadriceps of that leg stretch. Repeat for the other leg.
- Quadriceps and feet. Rest on the ground with both lower legs contacting the ground, toes back so the dorsal areas of the feet are against the ground. Lean back with the upper body until you feel the quadriceps and ankle areas stretch. Arch the back if you are flexible enough to stretch that far.
Dumbbell Step Up, Lunge Backs
Static Contraction Squats
Set the power rack at a height where your squat will lift the bar 1-3 inches. Load the weights onto the bar. Lift and hold 6-11 seconds. If unable to hold at least 6 seconds, then use a lighter weight. If you are able to hold the weight 11 seconds, use a heavier weight (try about 25% more weight, but fine tune it until you are in the 6-11 second range). Static contraction squats are a maximum contraction lift. Your body is able to lift far more weight than if you were to do a full range of movement lift, so maximum muscle contraction may be achieved.
Russian Twists
High Pulls
Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs, jump upward extending body. Flex elbows out to sides, pulling bar up to neck height.
Bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired).
Dumbbell Squats
![db-squat-1](http://www.plyotower.com/wp-content/uploads/2016/07/DB-Squat-1.png)
![db-squat-2](http://www.plyotower.com/wp-content/uploads/2016/07/DB-Squat-2.png)
Wood Choppers
Static Contraction Bench Press
![](http://www.plyotower.com/wp-content/uploads/2016/07/sc-bench.png)
Dumbbell Rows
Keeping your back straight, lean forward at a 45 degree angle. While grasping two dumbbells, let the arms hang down. Explosively pull the dumbbells toward the arm pits while trying to touch the shoulder blades together. Return to the starting position.
Hammer Curls
Stand up with your torso upright and a dumbbell on each hand being held at arms length. The elbows should be close to the torso. The palms of the hands should be facing your torso. This will be your starting position. Now, while holding your upper arm stationary, exhale and curl the weight forward while contracting the biceps. Continue to raise the weight until the biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a brief moment as you squeeze the biceps. Tip: Focus on keeping the elbow stationary and only moving your forearm. After the brief pause, inhale and slowly begin the lower the dumbbells back down to the starting position. Repeat for the recommended amount of repetitions.
Side to Side Lunge Steps
Pivot Jumps
At one end of the pool, face the side of the pool and crouch very low. Explosively jump upward, forward and pivot mid air to land facing the other side of the pool. This should advance you down the lane of the pool a bit. Each pivot is 180 degrees. Continue until you either you have advanced 25 yards or your explosiveness tapers.
Dumbbell Split Squats
![split-squat-1](http://www.plyotower.com/wp-content/uploads/2016/07/Split-Squat-1.png)
![split-squat-2](http://www.plyotower.com/wp-content/uploads/2016/07/Split-Squat-2.png)
Dead Lifts
![dead-lift](http://www.plyotower.com/wp-content/uploads/2016/07/dead-lift.jpg)
Dumbbell Calf Raises
![](http://www.plyotower.com/wp-content/uploads/2016/07/Calf-Raises.png)
Lateral Step-Up Shuffle, to taper
Tricep Kickbacks
Dumbbell Pullovers
Lay on your back while holding one dumbbell above the chest with both hands. Make sure to grasp the dumbbell with both hands beneath one of its heads. Slowly lower the dumbbell back and above the head until the arms reach a 45 degree angle. Then explosively bring the dumbbell up to the start position. When a rep tapers, or is not as explosive as a previous rep, then that is the last rep for that set.
Tricep Extensions
To begin, stand up with a dumbbell held by both hands. Your feet should be about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both arms are fully extended. The resistance should be resting in the palms of your hands with your thumbs around it. The palm of the hands should be facing up towards the ceiling. This will be your starting position. Keeping your upper arms close to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step. Repeat for the recommended amount of repetitions.
Dumbell Curls
Clean and Jerk
The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arm’s length with back straight.
Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward. Lower barbell to shoulders, then bend knees slightly and lower barbell to mid-thigh position. Slowly lower bar with taut lower back and trunk close to vertical. The advanced athlete may unload (drop) bar from completed position. This technique may be practiced to reduce stress or fatigue involved in lowering bar as prescribed. Use rubber weightlifting plates on weightlifting platform if this unloading method is used (unless floor demolition is desired). Also known as Squat Clean and Jerk.
Getup-Situp-Press
Lay on your back while holding a dumbbell in each hand. Anchor your feet with either kettle bells or even put them under a couch. Extend the arms as though completing a full extension of the arms as though performing a bench press. Roll forward to a sitting position and then roll backward into the start position. Repeat.