Want to Jump Higher in Just 6 Weeks?
This 6-week jump training program is designed to help high school and college athletes improve their vertical jump height by developing explosive power, strength, and jumping mechanics. Whether you're a basketball player, volleyball athlete, or track and field competitor, this plan will help you jump higher, move faster, and become more explosive on the court or field.
How It Works
The program is broken down into three key phases:
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Foundation & Technique (Weeks 1-2)
Focus on proper jumping mechanics and building volume through bodyweight and lightly loaded jumps.
Develop landing control to reduce injury risk.
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Strength & Power Development (Weeks 3-4)
Introduces moderate to heavy resistance (20-30% bodyweight) to increase lower-body strength.
Utilizes drop jumps, single-leg drills, and bounding to develop explosiveness.
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Peaking & Max Effort Jumps (Weeks 5-6)
Transition into low-rep, high-intensity jumps with heavy resistance (40-50% bodyweight).
Focus shifts to speed, reactive power, and max vertical height.
Commitment:
3 Days a Week – Each workout is 45-60 minutes with a mix of jumping drills, strength training, and explosive movements.
Max Effort – To jump higher, you have to train with intensity! Each jump should be explosive and powerful.
Stay Consistent – Results come from consistent, progressive training. Stick with it and trust the process!
What to Expect:
Increased Jump Height – Expect noticeable improvements in your vertical jump within 6 weeks.
Explosive Power – Stronger legs = higher jumps. Period.
Faster, More Powerful Movements – Your first-step quickness and sprint speed will improve.
Better Jumping Mechanics – Learn to jump efficiently and land safely, reducing injury risk.
