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Training
- Improving Your Vertical Leap |
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Here is an 8-week program for improving your vertical leap!
Use the calendar to find when you will be training and a what intensity. Refer to the Drills Chart to find what drills you will need to do. Always do drills at maximal speed! Always warm-up before doing drills. Warning! Plyometrics can be very stressful on joints and ligaments. Use a padded surface like carpet or use padded insoles in your shoes to help absorb stress on your body. Training Calendar
Drill
Intensity
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The Drills: | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
No Arm Hops A very intense series of hops. No arm hops help to increase explosiveness within calf and hip flexor muscles. Description: Place hands on head Begin by jumping up and lifting legs upward Lift legs up until they touch chest, explode legs downwards until legs touch the ground. ![]() Laundry Jump Enhances the explosiveness of lateral movements, especially cutting ability and high velocity change of directions. Description: Begin by using a cone, paper bag, or some other break-away object at and elevated level 8 to 24 inches high Jump laterally over object Strive to jump as high and far as you can back and forth over object ![]() Split Leg Hop Helps to improve single leg explosiveness. Split leg hops use an exaggerated jumping / running motion in order to work most of the lower body's muscles explosively. Description: Split leg hop is a simple bounding exercise that uses an exaggerated motion When landing have leg in near 90 degree angle Strive for maximum distance and height ![]() Double
Leg Hop
Power
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