Jump Plan
Jump Training Plan
Lower Body Plyometric Exercises (Low Intensity)
Squat Jumps
1. Stand with feet shoulder-width apart, trunk flexed forward slightly with
back straight in a neutral position.
2. Arms should be in the ready" position with elbows flexed at approximately
90.
3. Lower body where thighs are parallel to ground and immediately explode
upwards vertically and drive arms up. Do not hold a squat position before
jumping up keep the time between dipping down and jumping up to a minimum.
4. Land on both feet. Rest for 1-2 seconds and repeat
Prior to takeoff extend the ankles to their maximum range (full plantar
flexion) to ensure proper mechanics.Jump to Box
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and immediately jump up onto box. Do
not hold a squat position before jumping up keep the time between dipping down
and jumping up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and
repeat.Lateral Jump to Box
1. Stand side on to box with feet slightly wider than hip-width apart.
2. Lower body into a semi-squat position and jump up onto box. Do not hold a
squat position before jumping up keep the time between dipping down and jumping
up to a minimum.
3. Feet should land softly on box. Step back down (not jump back down) and
repeat.
Lower Body Plyometric Exercises (Moderate Intensity)
Split Squat Jumps
1. Stand with feet hip width apart. Take left leg and step back approximately 2
feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and
straight in a neutral position.
3. Lower body by bending at right hip and knee until thigh is parallel to floor
then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
Prior to takeoff extend the ankles to their maximum range (full plantar
flexion) ensure proper mechanics.Tuck Jumps
1. Stand with feet shoulder-width apart, knees slightly bent, with arms at
sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and repeat immediately.
4. Remember to reduce ground contact time by landing soft on feet and springing
into air.Lateral Box Push Offs
1. Stand to side of box and place the left foot on top of box.
2. Push off the box using the left leg only and explode vertically as high as
possible. Drive the arms forward and up for maximum height.
3. Land with right foot on the box and left foot on the ground to the other
side of the box.
4. Repeat from this side.Bounding
1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg
forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and
air time.Lateral
Hurdle Jumps
1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over
the barrier.
3. Land on both feet and immediately jump the other direction over barrier.
4. Try not to pause between jumps or sink down into a squat position.
Lower Body Plyometric Exercises (High Intensity)
Zigzag Hops
1. Stand to the left of an agility ladder or similar object approximately 1-2
feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on
down the ladder.4. Do not "double hop" upon each landing and keep
ground contact time to a minimum.Single Leg Tuck Jump
This is the same as the tuck jump exercise above only one leg is used. Upon
landing another jump is performed immediately with minimal ground contact time
and with the same leg for the desired number of repetitions. This is repeated
for the other leg after a rest period. Single leg plyometric exercises are
typically more advanced and require greater strength and balance. They are suitable for sports were a takeoff is completed
on one leg.
Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to
the starting position.
3. You can place a rope on the ground or any object on the ground. The object
can be small in size and height or large to increase difficulty.
4. Repeat continuously.Depth Jumps
1. Stand on box with toes close to edge, feet
shoulder width apart.
2. Step off (do not jump off) box and land on both feet. Immediately jump up as
high as possible and reach up with both hands towards. The jump should be
vertical with no horizontal movement.
4. Ground contact time should be short unlike in the diagram. Landing should be
soft.Note: Start with a box height of 30cm (12in).
Intensity can be increased by gradually increasing the box height to a maximum
of 107cm (42in) but this is only for experienced athletes with a substantial
strength training background.
Best Plyometric Exercises for Speed
Depth Jumps to Standing Long Jumps
Sets/Reps: 3x5
The key to this drill is to make the transition from landing to long jump as quickly as possible. Your heel should not have time to make contact with the ground during the transition, reinforcing the action of putting the reaction movement into a horizontal plane conducive to sprinting.
- Start on a box or bench at least 12 inches above the ground
- Step off and land on two feet
- Upon landing, quickly execute a standing long jump as far as possible
Repetitive Standing Long Jumps
Sets/Distance: 3x20 yards
Coordination and drive are produced by both the lower body and the arm swing. This drill trains you to lessen your ground contact time while maintaining forward momentum.
- Perform a standard standing long jump; do not stop when landing
- Quickly transition to another standing long jump
- Keep continuously moving forward, staying on the balls of your feet, pushing off explosively
Forward Bounds
Sets/Distance: 3x20 yards
In this drill, you create forward momentum by alternating pushes that mimic the sprinting stride. Take long powerful strides and focus on driving off the ground with maximum power output. As you bound forward, maintain proper arm swing and body position. All foot contact should be on the balls of your feet. Maintain full backside extension and front side knee flexion through each push. This drill takes the concepts of force production and puts them in a sprint-specific movement pattern.
Hurdle Drills
There are many innovative drills that emphasize different pieces of the event. Many of these, although appearing to be very specific, are in fact either breaking a continuous action into pieces or done so slowly that there is little carryover to the actual event. These drills are fine to do as part of a hurdle circuit to condition or warm up an athlete. Below are 3 drills which focus on ground contact, can be done with or without equipment and have some variations.
1. Ross Drill (Knee Slap)Athlete jogs, holding hands at hip height. Every 3 steps forcefully takeoff (get in the air) in a hurdling action (lead/trail). Both knees should hit the hands then drop back into a jog and repeat. Keys for the drill are to actively takeoff and land. The feet should be heard contacting the ground on landing in a 1,2 pattern. Variations include adding a lean at takeoff and adding short hurdles or barriers.
2. French Drill
Athlete jogs with arms moving. Every 3 steps takeoff like Ross Drill but touch
the lead foot with the trail side hand and the trail foot with the lead side
hand. Use the same ground contact cues as Ross drills and the same variations.
3. Karate Kid
With arms held out to side at shoulder height, athlete bounces lead leg with
trail leg held in front of body bent at 90 degrees. Every 3rd bounce they
actively takeoff by quickly dropping their trail leg then returning to the
bouncing pattern on their lead leg and repeating. Variations include bouncing
on the trail leg and doing a lead/trail action on takeoff, adding short
barriers or hurdles and adding a lean at takeoff.
Training Week Suggestions
5 Days - No Meets
Monday- Dynamic Warm up.
- Pick a Start drill.
- Hurdle Circuit (Pick 2-4).
- Pop Overs.
- Hurdle Acceleration.
- Weight Training (if supervised).
Tuesday- Dynamic Warm up.
- Medicine Ball and/or Plyometrics.
- Shorter Interval Training.
Wednesday
- Dynamic Warm up.
- Hills or Conditioning Circuits.
- Weight Training (if 3 days a week).
Thursday
- Dynamic Warm up.
- Up to 90% effort accelerations between 30-60 meters.
- Hurdle Circuit (longer than Monday).
- Pop Overs.
- Hurdle Rhythm.
- Weight Training (if two days a week).
Friday
- Dynamic Warm up.
- Medicine Ball and/or Plyometrics.
- Longer Interval Training.
- Weight Training (if 3 days a week).