Everyone wants to jump higher.
If you are not satisfied with your explosiveness and vertical jump, this program offers a progressive series of exercises that can be adapted from a basic level toward more demanding training.
The original program is organized into three levels:
- Basic
- Intermediate
- Hard
The workload gradually increases as the athlete becomes more prepared.
Training Progression
The program uses several training days during the week, with recovery days between the main jumping sessions.
The general progression is:
Basic Phase
Begin with lower training frequency and basic jumping exercises.
The purpose is to become familiar with the movements and build the physical foundation required for more demanding work.
Intermediate Phase
Training frequency and exercise difficulty gradually increase.
The athlete performs more sets and begins using more demanding explosive movements.
Hard Phase
The final phase contains the highest training load.
The emphasis is on maximum effort, explosive execution and more advanced jumping tasks.
A test can be used at the end of the program to evaluate progress.
Exercises
1. Tuck Jumps Without Arm Swing
Jump vertically without using the arms for momentum.
Bring the knees toward the chest during the jump.
Intermediate
- 1 set
- 10 repetitions
Hard
- 2 sets
- 10 repetitions
The emphasis should be on explosive take-off and controlled landing.
2. Jumps Over an Obstacle
Jump back and forth over an object approximately 20–60 cm high.
Basic
- 1 set
- 15 repetitions
Intermediate
- 2 sets
- 15 repetitions
Hard
- 3 sets
- 15 repetitions
The height of the obstacle should match the athlete’s current ability.
3. Alternating Jumps from a Squat-Support Position
Perform alternating explosive jumps from a low position.
Intermediate
- 1 set
- 30 seconds
Hard
- 1 set
- 30 seconds
Maintain control while trying to perform the movement dynamically.
4. Two-Leg Jumps with Heel Lift
Jump from both legs while actively using the lower leg.
Land with the knees flexed.
Basic
- 2 sets
- 15 repetitions
The landing position is important.
Absorb the impact rather than landing with stiff legs.
5. Alternating-Leg Jumps
Perform continuous alternating-leg jumps.
Aim for maximum effort.
Basic
- 1 set
- 30 seconds
Intermediate
- 1 set
- 30 seconds
Hard
- 2 sets
- 30 seconds
The goal is to remain explosive throughout the work period.
6. Maximum One-Leg Jumps
Jump as high as possible from one leg.
Use the opposite knee and the arms aggressively to assist the movement.
Basic
- 1 set
- 30 seconds
Intermediate
- 2 sets
- 30 seconds
Hard
- 2 sets
- 30 seconds
Both legs should receive appropriate training.
7. Touch the Rim
Jump and try to touch the basketball rim — or another appropriately challenging target.
Basic
- 2 sets
- 10 repetitions
Intermediate
- 1 set
- 10 repetitions
The objective is to make every repetition an explosive attempt rather than simply completing the required number of jumps.
8. Ankle Jumps
Perform powerful repeated jumps primarily through the ankles.
Basic
- 3 sets
- 20 repetitions
The movement should be quick and elastic.
9. Progressive Running
Accelerate gradually from approximately 75% effort to 100%, then reduce the intensity again.
Basic
- 1 set × 5 repetitions
Intermediate
- 2 sets × 5 repetitions
Hard
- 3 sets × 5 repetitions
The objective is controlled acceleration rather than immediately sprinting at maximum speed.
10. Backward Medicine-Ball Throw
Use a 3 kg medicine ball.
Throw the ball backward explosively.
Basic
- 1 set × 10 repetitions
Intermediate
- 2 sets × 10 repetitions
Hard
- 3 sets × 10 repetitions
This exercise develops explosive force through the lower body, trunk and upper body.
The Main Principle
Jumping ability is not improved by simply performing as many jumps as possible.
The quality of each repetition matters.
The athlete should aim for:
- explosive take-off,
- controlled landing,
- full effort,
- proper recovery,
- and gradual progression from easier to more demanding work.
The purpose of the program is not simply to become tired.
The purpose is to become more explosive.
Train progressively, execute every jump with purpose, and use testing to see whether the work is actually producing improvement.