Jump Training - Vert Training

June 13, 2017

 

 

Full Workout – 9 Week Plan

 

Weeks 1-3 (Strength Training - 2 days per week max)

 

Stretch - 4 to 5 minutes

Squats - 3 sets of 8 reps

Lunges - 3 sets of 8 reps

Leg Extensions -2 sets of 8 reps

Leg Curls - 2 sets of 8 reps

Calf Raises - 3 sets of 20 reps

 

Weeks 4-6 (Explosion Training - 2 days per week)

 

Stretch 4 to 5 minutes

Squat Jumps - 3 sets of 10 reps

Rim Touches - 3 sets of 10 reps

Tuck Jumps - 3 sets of 10 reps

High Box Jumps - 3 sets of 10 reps

Calf Raises - 3 sets of 20 reps

 

Weeks 7-9 (Speed/Technique Training - 2 days per week)

 

Stretch 4 to 5 minutes

Running One Leg  JumpsRepeat at max speed and power with a medicine ball in your hands (3 sets of 15)

Running Two Leg  JumpsRepeat at max speed and power with a medicine ball in your hands (3 sets of 15)

SprintsRun approximately 50 meters at full speed 8 times

Speed Jump RopeAs fast as you can for 45 seconds, repeat 4 times

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