Warmup (Dynamic Stretching)

Before working out warming up is essential.  Stretching is best done with slow movements to push blood through the body without tiring the muscles prior to training (or competing).  Here are just a few dynamic stretching exercises to help limber you up.

Lunge Steps (Warmup)

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 (Warmup)

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 (Warmup)

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 (Warmup)

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 (Warmup)

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 (Warmup)

Run while bringing the feet up behind you until the heel of each foot contacts the gluteus.

Karaoke (Warmup)

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 (Warmup)

Travel using both legs and arms to walk while keeping the torso facing the floor.

Crab Walk (Warmup)

Travel using both legs and arms to walk while keeping the torso facing up.

Gorillas (Warmup)

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 (Warmup)

Just a warmup, so balance on the knees on a bench or chair while doing each pushup.

Sprint 50%/75%/90% (Warmup)

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 Dynamic Jump Touch

Move and jump as high as you are able with one hand.  Use a technique specific to your sport (eg. An approach jump for volleyball players).

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.

Static Contraction Bench Press

This exercise is performed inside a Power Rack. Position the bar within two inches of your extended reach. Place 30-100% more weight on the bar than you normally use. Press the bar up one inch (do not lock-out) and hold for a count of 6 to 11 seconds. Experiment to find the most weight you can hold for a minimum of 6 seconds.  When you can hold a weight 11 seconds, you should add weight the next time.  Perform this exercise once a week.

Static Contraction Incline Bench Press

Set your bench at an incline angle.  Use a power rack.  Position the bar within two inches of your extended reach. Place 30-100% more weight on the bar than you normally use. Press the bar up one inch (do not lock-out) and hold for a count of 6 to 11 seconds. Experiment to find the most weight you can hold for a minimum of 6 seconds.  When you can hold a weight 11 seconds, you should add weight the next time.  Perform this exercise once a week.

Dumbbell Press Flys

Hold a dumbbell in each hand and lay with your back down on a flat bench.  Start with the dumbbells touching one another while they rest on your chest.  Press up to full extension explosively, then laterally lower them slow and controlled to a fly position, then explosively bring them together above you, then lower them to the starting position slow and controlled.  Make sure each repetition is explosive.  If a repetition tapers off, or is less explosive, then that is your last rep for the set.

Dumbbell Bench Press

Hold a dumbbell in each hand and lay with your back down on a flat bench.  Press the dumbbells to full extension explosively, then lower slow and controlled.  If a repetition tapers, or is less explosive than a previous rep, then that is your last rep for the set.

Single Leg Butt Kickers

Balance on the ball of 1 foot while holding the other foot in the air.  In a single explosive movement with the foot on the ground, bring it up behind you slapping the heel against your buttocks, then land on the same foot.  Avoid landing on the heel of the foot as this will jar the joints unnecessarily over time.  Repeat until you taper.  Taper means when a rep is not as explosive as the previous rep.  Remember how many reps you do the first set for each leg.  When the number of reps in subsequent sets drops to about half that of the first set, then that is the final set for both legs.

Single Leg Hip Ups

Place the heel of one foot atop a chair, plyo box or bench and lay with your back flat on the ground.  Rest your hands on your stomach.  Keep the other leg in the air but relaxed.  Explosively bring the hips up as high as possible, then lower the hips to the ground.  When a rep is not as explosive, then that is the last rep for that set (taper).  Remember the number of reps for each leg in the first set.  When a later set’s rep count drops to about half that of the first set, for either leg, then that is the final set.  If you are doing these correctly, you will feel your hamstrings and gluteus muscles doing the work.

Single Leg Explosive Step Ups

Place one foot atop a chair, bench or plyo box.  The other foot is on the ground with the heel raised.  Try to keep the heel of the foot on the floor off the ground when you land.  Explosively push yourself up into the air using the muscles in the leg atop the box.  Continue until you taper.  Remember the rep count for each leg in the first set.  When the rep count drops to about half in a subsequent set, then that is the last set for both legs.  In other words, train to taper.

Mirror Drill

Adopt a low defensive stance facing a partner.  Designate one person as the leader and the other as the follower.  The leader leaps with both feet in a random direction with the follower reading them and mirroring their jump.  Stay low the entire time.  The follower should try to follow the leader’s jump immediately.  When the follower makes an error, switch roles and repeat.  Do this until each person has been the leader 3 times to complete the set.  Bonus:  Wear a pair of jump soles during the exercise for added training value.

Drop Jumps

Stand with both feet atop a plyo box, bench or chair.  Step out with one foot and hop off with the foot still on the box.  Land on the balls of both feet (like a cat).

Depth Jumps

Stand with both feet atop a plyo box, bench or chair.  Step out with one foot and hop off with the foot still on the box.  Land on the balls of both feet (like a cat).  Immediately upon landing, jump quickly into the air.

Static Stretch

Static Contraction Squat

Static contraction squat 1 rep, holding the weight for a minimum of 6 seconds and a maximum of 11 seconds.  If unable to hold the weight for 6 seconds, the weight is too heavy.  If able to hold the weight longer than 11 seconds, the weight is too light.  Do 1 rep of this maximum contraction exercise.

Dumbbell Step Up, Lunge Backs, 5×5

Explosively step up, then control on the way down and for the lunge back.  Keep the back leg straight so as to better involve the hip flexors.  Only 5 reps for 5 sets, so use a dumbbell weight which limits your explosive reps to no more than 5 reps.  If you can only perform 3 explosive reps by the later sets, that is okay.

Dumbbell Squats, 5×5

Holding two dumbbells, squat down with control, then explosively move upwards.  Only 5 reps for 5 sets, so use a dumbbell weight which limits your explosive reps to no more than 5 reps.  If you can only perform 3 explosive reps by the later sets, that is okay.  Also, try to adopt a squat stance that bears some resemblance to a sport specific squat position. 

Dumbbell Split Squats, 5×5

Extend the left leg forward bending the knee.  Extend the right leg backward, keeping the leg perfectly straight.  The left knee should never be in front of the toes of the left foot.  While holding two dumbbells, slowly lower the hips toward the ground, deep as you are able, then explosively return to the starting position.  Switch legs and repeat.

Lateral Step-Up Shuffle, to taper

Stand next to a plyotower ™.  Laterally step up with the nearest leg to the plyotower ™.  Shuffle across the top of the plyotower ™ and down to the other side until both feet are on the ground.  Reverse direction, stepping up laterally and shuffle back across the top of the plyotower ™ the other direction.  Continue to taper.

Dumbbell Calf Raises, 5×5

Holding only 1 dumbbell, balance on the ball of one foot to adopt the starting position.  Pronate the foot on the ground until it has fully extended—explosively, then return to the starting position with control. Only 5 reps for 5 sets, so use a dumbbell weight which limits your explosive reps to no more than 5 reps.  If you can only perform 3 explosive reps by the later sets, that is okay. 

High Pulls, 5×5

Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.

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).

Deadlifts, 5×5

With feet flat beneath bar squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip.  Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Repeat. 

Clean & Jerk, 5×5

Stand over barbell with balls of feet positioned under bar slightly wider apart than hip width. Squat down and grip bar with overhand grip slightly wider than shoulder width. Position shoulders over bar with back arched tightly. Arms are straight with elbows pointed along bar.  Pull bar up off floor by extending hips and knees. As bar reaches knees, vigorously raise shoulders while keeping barbell close to thighs. When barbell passes mid-thigh, allow it to contact thighs. Jump upward extending body. Shrug shoulders and pull barbell upward with arms, allowing elbows to flex out to sides, keeping bar close to body. Aggressively pull body under bar, rotating elbows around bar. Catch bar on shoulders while moving into squat position. Hitting bottom of squat, stand up immediately.  Adjust grip if necessary. Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible, while vigorously extending arms over head.

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.

Single Leg Isometric Bulgarian Squat

Place the left leg on a chair with the dorsal (top) part of the foot contacting the seat of the chair.  Step out with the right leg until you are able to achieve a 90 degree bend at the knee (do not let the knee go forward past your right foot).  Hold this position for 1 minute, or until you are unable to hold this position.  If you move or shift your weight, you are recruiting new muscles to help out—that means it is time to stop.  When you start to struggle to hold the position, focus on squeezing the right butt cheek and on pulling backward with the right heel.  Once this exercise can be done for a full minute, add dumbbells.  Do this exercise for each leg, 1 minute apiece. Squats.

Getup-Situp-Press, 5×5

Lay on your back while holding a dumbbell in each hand.  Anchor your feet with either a kettle bell (each) or hook the toes of the feet under a couch.  Keep the legs straight the entire exercise.  Extend the arms as though completing a full extension of the arms as though performing a bench press.  At the end of the upward press of the dumbbells, sit up.  Then roll backward into the start position.  Repeat.

Getup Situp Presses are an excellent compound exercise.  When you jump, you jump with your whole body, not just your legs.  So doing a full body compound exercise such as this one helps connect your body so you jump with your whole body.

Med Ball Knee Sets, to Taper

Find a partner and have them hold a medicine ball.  Kneel down and hold your hands above the head and slightly forward (1 o’clock position for the hands).  The partner tosses the ball into the hands of the person kneeling with their hands up.  The person kneeling uses their hands to set/block/deflect the ball up and back to the med ball tosser.  Go until the person deflecting notices their explosivity tapers (even slightly).  Keep the core of your body activated. 

Pullups, to Taper

Do pullups until a rep tapers, then rest.  Continue until the rep count of subsequent sets drops to about half that of the first set.

Ball Plank

Place both hands on a ball and have the feet and body in a plank position to activate the core.  When the  body squirms and wiggles, the body is recruiting new muscles other than the ones emphasized, to complete the task, then stop.

Wood Choppers, to Taper

While laying on your back, hold a medicine ball with both hands above your head on the floor.  Explosively bring the ball up and slam it on the floor between your legs.  Return to the start position in a relaxed manner to recover.  Repeat until a rep is not as explosive, then stop.  Remember how many explosive reps you completed in set #1.  When the number of reps in a later set drop to about half that of the first set, then that is your final set.

Russian Twists, 5×5

Hold one dumbbell with both hand while sitting upright on the floor.  Twist the torso, bringing the weight to the floor beside one hip, then move the dumbbell the opposite direction to the floor on the other side of the hip.  3 to 5 reps per set, so ensure your weight is heavy enough to benefit.

Bicycle Figure Eights, to Taper

Holding a medicine ball while laying on one’s back, begin bicycling the legs while weaving the medicine ball in a figure eight pattern between the scissoring legs.  Continue to taper and remember the number of reps completed for the first set.  When the number of explosive reps in a later set drop to about half that of the first set, then that is the final set.

Dumbbell Rows, 5×5

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.

Dumbbell Pullovers, 5×5

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.

Dumbbell Curls, 5×5

Hold a dumbbell in each hand while standing with the arms relaxed.  Explosively bring the dumbbells up toward the shoulders, then slowly return to the start position.  If a rep tapers before 5 reps, then that is the last rep for that set.

Tricep Kickbacks, 5×5

Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in.  Place your left lower leg and your left hand on top of the bench.  Lean forward at the hips until your upper body is at a 45-degree angle to the floor.  Bend your right elbow so your upper arm is parallel to the floor, your forearm is perpendicular to it, and your palm faces in.  Keep your elbow close to your waist.  Pull your abdominals in and bend your knees slightly.  Keeping your upper arm still, straighten your arm behind you until your entire arm is parallel to the floor and one end of the dumbbell points toward the floor.  Slowly bend your arm to lower the weight.  After you complete the set, repeat the exercise with your left arm.

Skullcrushers, 5×5

Lie on a stability ball or a bench and extend both arms overhead, a weight in each hand.  Bend your elbows so your forearms are parallel to the floor.  Slowly straighten your arms, then lower them to the starting position. Repeat 12 times.

Hammer curls, 5×5

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.

Tricep extensions, 5×5

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.

Straight arm dumbbell raises (front), 5×5

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), 5×5

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 reverse flys, 5×5

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.

Arnold dumbbell press, 5×5

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.

Step Offs

3 series. Find a bench, chair, or table which is about 2 inches above your standing vertical jump.  Warning:  Do not exceed the height specified (2 inches) above your vertical.  Play it safe always.  You risk impact injury otherwise.  Step off the height with both feet landing on the floor.  Land on the balls of your feet and immediately hop twice as fast as possible.  Repeat until 8 reps are completed.

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):  100-200 yards freestyle.

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, deep:  2×15

Standing in shoulder deep water, balance on the ball of one foot.  Crouch low and explosively jump upward, then land.

Single leg explosions, shallow:  2×20

Standing in hip deep water, balance on the ball of one foot.  Crouch low and explosively jump upward, then land.

Single leg butt kickers

Standing in shoulder deep water, balance on the ball of one foot.  Crouch down and explosively jump upward, slamming the heel of the foot that was on the ground into the gluteus, then return to the starting position.  Continue until a rep is no longer explosive.  When a rep tapers, then that is the last rep for the set.  Keep track of the rep count for each leg in the first set.  When the explosive rep count in a later set drops to about half that of the first set, then that is the last set for both legs.

Single Leg Step Ups, to taper

Requires a plyotower in a swimming pool.  In shoulder deep water, place one foot atop a plyotower.  Explosively jump upwards and land in the same position.  Continue until a rep is no longer explosive, then that is the final rep for that set.  Repeat for the other leg.  Remember how many reps you did for each leg in the first set.  In later sets, when the explosive rep count drops to about half that of the first set, then that is the last set for both legs.

Side to side lunge steps, to taper.

Requires a plyotower in a swimming pool.  In shoulder deep water with a plyotower to one’s side, place one foot atop a plyotower (requires you to step sideways).  Explosively jump upwards to the side, landing with the other foot atop the plyotower and the foot that started on the plyotower on the bottom of the pool on the other side.  Then shuffle back to the original starting position.  Continue until a rep is no longer explosive, then that is the final rep for that set.  Repeat for the other leg.  Remember how many reps you did for each leg in the first set.  In later sets, when the explosive rep count drops to about half that of the first set, then that is the last set for both legs.

Pivot jumps, 6×25 yards.

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.

Double leg explosions, shallow:  2×20

Stand in hip deep water and crouch down.  Explosively jump upwards and land with both legs.

Double leg explosions, deep:  2×15

Stand in shoulder deep water and crouch down.  Explosively jump upwards and land with both legs.

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.